Warrior CrossFit: 17 APR 10

Friday, April 16, 2010

17 APR 10

Warrior Gym, 1500 and 2100.

Warmup: Standard

Practice: None.

Train: For Time: "Filthy Fifty"
50 x Box Jumps, 24"
50 x Jumping Pullups
50 x Dumbell Swings, 35lbs
50 steps walking lunge (each step counts)
50 x Knees to Elbows
50 x Push Press, 45lbs
50 x Back Extensions
50 x Wall Ball, 12lb ball, 10' target
50 x Burpees
50 x Double Unders

This is gonna suck, pure and simple. Time frame for this workout is 30 to 40 minutes. If you are not finished in 40 minutes, then stop. This is a much longer time domain than we are used to, but we need to train it (and suck) on occassion. Keep chugging away at each movement, and keep your movement standards throughout.
What better to way to close out our 15th week and lead us into a rest cycle? Push yourself as hard as possible. You'll have five days to recover from it.

Post: PNF, Stretch, and Roll. Do hand maintenance if you didn't on Wednesday.

7 comments:

STT CrossFitApril 17, 2010 at 11:43 AM
MAJ M - Train: RX'd, 28:22. Tried to be very strict on movement standards and sacrificed a lot of intensity. Lots of breaks, probably more than needed. Elbows are shot. Me hate aerobic pathway...
ReplyDelete
Replies
UnknownApril 17, 2010 at 4:32 PM
MAJ P- RX'D, 26:45. Kept my head down and chugged through it. Still can not perform wall balls to standard when smoked (sacrifice intensity to keeping hip/knees parallel)and burpees that made me want to crawl into the fetal position; had a pretty good work out. Hope to not see this one again..
ReplyDelete
Replies
STT CrossFitApril 17, 2010 at 6:16 PM
Damiani - RX'd, 28:55. Some "B team" wallballs, but good effort.
ReplyDelete
Replies
KellyOBoianApril 17, 2010 at 10:16 PM
Train: used a 16 lbs ball (didn't have a 12 at the gym). 47 min. At the 40 minute mark I was at 20 burpees completed, needing to finish 30 more burpees and the tuck jumps (I'd still be trying to do double unders right now). I ended up having to wait for some of the gym equipment to become available, but I was lacking in overall intensity.
ReplyDelete
Replies
kselaptApril 17, 2010 at 10:24 PM
Sela: Train: used 40lb dumbbelss otherwise RX'd; 31:37 - could have made it under 30 if I was such a puss on knees to elbows
Goodgame: 36:00
Wise: 40+
ReplyDelete
Replies
NickGApril 18, 2010 at 9:04 AM
Train: RX'd, 28:48. Kelly - they do have a 12lb ball. Sorry I missed you at the gym... came in at 1630 and had a 1700 meeting thrown at me. See you on Friday for Fran... at least, that's my guess!
ReplyDelete
Replies
STT CrossFitApril 18, 2010 at 10:53 AM
Not quite Nick. Patience, my friend, patience. Not a bad guess, though.
ReplyDelete
Replies

Add comment

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.