Warrior CrossFit: 14 APR 10

Tuesday, April 13, 2010

14 APR 10

Warrior Gym, 1500 and 2100.

Warmup: Standard

Practice: Back Squat
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM

As always, perfect form. Make sure you are getting the crease of your hip below your knee. Calculate your weights before getting to the gym.

Train: For Time:
3 Rounds
5 x 275lb Deadlift
10 x Burpees

This should be fast and furious. Scale the weight if necessary but it is supposed to be HEAVY. Rough planning factor is 75% of your 1RM if you know that 275 is going to be too heavy. If 275 is less than 75%, don't increase it - congratulations on being strong. That being said, don't get carried away with trying to pull too much weight and letting your back round or your form generally go to crap.
Burpees are burpees. Chest to deck and full extension at the top, arms clapping overhead and covering the ears.
Time frame for this workout is 1 to 3 minutes.
For every second it takes you to finish over 3 minutes, add two burpees to the end of your workout after resting for one minute.

Post: PNF, stretch, and roll. This being a relatively short workout, spend the extra time stretching. Do hand maintenance if you didn't on Saturday.

NUTRITION: I HIGHLY recommend you try the Intermittent Fasting thing again. Try to go one hour longer than you did last week. So, don't eat anything after 2100 tonight and then try to go until 1300 for Lunch on Thursday. Goal is 16 hours between meals. Make up the calories you missed before going to bed on Thursday, however you want to partition them.

APFT Folks: Nothing additional. S-T-R-E-T-C-H!!! If you are concerned about recovery, you can skip the training portion today, but use the time towards flexibility. Ice anything that is sore. Get a good night's sleep Wednesday night especially.

6 comments:

STT CrossFitApril 14, 2010 at 11:28 AM
MAJ M - Practice: 185,215,245; Train: RX'd, 2:14. Back Squats felt much better, good depth and strength coming out of the hole. Good intensity on the training, all unbroken with one-breath pause before deadlifts.
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STT CrossFitApril 14, 2010 at 4:10 PM
Damiani - Practice: 135,185,215; Train: RX'd, 2:47.

Pelletier - Practice: 185,225,255(4); Train: RX'd, 2:29.
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NickGApril 14, 2010 at 7:14 PM
Practice: 195, 225, 255; Train: RX'd, 2:18.
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STT CrossFitApril 14, 2010 at 9:59 PM
Mike - Practice: 170,195,225(4); Train: 265lbs, 2:20.
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KellyOBoianApril 15, 2010 at 6:56 AM
Practice: 185, 215, 245; Train: 3:03 + 6 burpees.
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kselaptApril 15, 2010 at 9:35 PM
Sela: no squat rack available so we worked on overhead squat today for practice; Train: 245#, 2:46
Ferrara: Train: 225#, 3:03 + 6extra burpees
Goodgame: Train: 185#; 3:10 + 10burpeses
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Components of Warrior Crossfit Workout

1. Warm-up: Dynamic range of motion and strengthening series that is described on the right hand side of the page below

2. Practice: During this portion we focus on 1 maybe 2 lifts and really focus on perfect form and attaining new strength gains

3. Train: The training portion is the high intensity, all-out effort workout that CrossFit is known for. Your diet, recovery and focus should all be done with maximizing your training in mind. Warrior CrossFit programs its training so that you function well in both anaerobic and aerobic events (Metabolic Conditioning). Most of our training events will last between 4-10 minutes so give everything you've got

4. Post: After getting smoked we cool down with stretching. Usually the partner assisted contract/relax type

Workouts average between 45-60 min total

Off days are Thurdsay and Sunday: 3 on, 1 off; 2 on, 1 off

WARMUP - TO BE COMPLETED PRIOR TO EVERY WORKOUT

This is a linear progression of perfect form. If you can only do one rep perfect, then continue that one perfect rep the rest of the week. Next week you will do two, the following week do three, and so on. After you can do ten perfect reps, then increase the difficulty and/or range of motion.

Jog in Place w/arm swings
Tuck Jumps
Neck Rotations
Shoulder Rotations
Pushups (PERFECT FORM)
Hip Rotations
Hip Swings
Toe Touches
Tuck Jumps
Knee Rotations
Ankle Rotations
Double Unders
Strict Pullups
Knees to Elbows
GHD Situps
Back Extensions
Handstands/Handstand Pushups
Air Squats (PERFECT FORM)
Overhead Squats

10 General Physical Skills

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or a combination of muscular units, to apply force.
4. Flexibility - The ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

World-Class Fitness in 100 Words:

o Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
o Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
o Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
o Regularly learn and play new sports.