Warrior CrossFit: 23 APR 10

Thursday, April 22, 2010

23 APR 10

Warrior Gym, 1500 and 2100.

Warmup: Standard

Practice: Cleans (as in full squat)
5 @ 40%
5 @ 50%
5@ 50%

This is a de-loading day from last Friday. Focus on your technique and especially having a strong second pull.

Train: For Time: "Grace"
30 x 135lb Power Clean and Jerk
Compare to 9 MAR

Warm up smartly, especially on the overhead component. The practice portion should allow you to drill down on your technique. This is basically two hands anyhow from ground to overhead in two movements. The most efficient way to do so is to power clean and jerk. If you power clean and shoulder press it is okay, but understand that you are wasting time and energy and therefore your overall time will most likely suffer. Keep the intensity up on this, minimizing the number and duration of breaks as much as possible.
Bar must start from the ground on each rep. If scaling to a weight less than 135, then stack plates on the ground to get the bar to mid-shin height for the starting position. Full range of motion is active shoulders, elbows locked out, and a portion of the ear covered by the arms when viewed from the side. You do NOT need to pass through a full squat (thus "Power" Cleans).
Time frame for this workout is 4 to 6 minutes. You can compare the weight and time from 9 Mar to give you an idea of scaling. If you are not finished in six minutes, then stop.

Write weights and times in comments.

Post: PNF, Stretch, and Roll.

6 comments:

STT CrossFitApril 23, 2010 at 12:25 PM
MAJ M - Practice: Did 1RM makeup, 235,245(Fx4); Train: RX'd, 3:25 (-58 seconds from 9 MAR).

Damiani - Practice: 95,115,115 (much better form!); Train: RX'd, 5:15. Lost his bet with MAJ P and had to do 30 x burpees.

Pelletier - Practice: 95,115,115 (still pulling with arms!); Train: RX'd, 4:30.
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KellyOBoianApril 23, 2010 at 2:25 PM
Practice: RX'd, 95, 115, 135; Train: RX'd, 7:01 (-5 seconds).
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NickGApril 23, 2010 at 7:17 PM
Practice: 95, 115, 115; Train: RX'd, 6:10 (+20 seconds). I'm down 5 lbs since last week, my most recent DL, BS, and Clean 1RMs are all less than 2 months ago and now today's workout... WTF?!
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STT CrossFitApril 23, 2010 at 9:24 PM
Nick - Double your current fat intake. How's your sleep?
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STT CrossFitApril 23, 2010 at 9:26 PM
Arana - Practice: 65,95,95; Train: 95lbs, 5:44.

Carlson - Practice: 65,95,115; Train: RX'd, 4:44.

Schaeffer - Practice: 65,95,115; Train: RX'd, 4:31.

Zanhiser - Practice: 65,96,115; Train: 115lbs, 6:22.
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kselaptApril 23, 2010 at 9:29 PM
Sela: 80, 95, 95 Train: RX'd 4:47 (-1:22) and puked
Ferrara: 80,95,95 Train: RX'd 5:17 (-4:07)
Wise: 65,75,75 Train: RX'd 16 reps in 6min (couldnt do one rep of 135 on 09MAR)
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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.