Warrior CrossFit: 30 APR 10

Thursday, April 29, 2010

30 APR 10

Warrior Gym, 1500 and 2000. Still have open slots for 2100.

Warmup: Standard

Practice: Cleans
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM

Train: For Reps: "Tabata Something Else"
Perform eight sets of Tabata Intervals (20 seconds of work with 10 seconds of rest) of the following four exercises. Complete all 8 sets of each exercise before moving on to the next one (all pullups, then all pushups, then all situps, then all squats). No rest between exercises.
Pullups
Pushups
Situps
Squats
Compare to 20 FEB

Total time for the workout is 16 minutes. Your score is the lowest number of reps in any interval for each exercise.
Pullups are from full extension to chin over the bar. Scale to jumping as needed.
Pushups are from chest on ground to full extension (lock-out) of elbows. Scale to knees on ground as needed.
Situps are user's choice (abmat, anchored, unanchored, army standard, etc...), but full range of motion.
Squats are crease of hip below the knee to full hip extension at the top.

Post: PNF, stretch, and roll.

5 comments:

STT CrossFitApril 30, 2010 at 11:56 AM
MAJ M - Practice: 160, 185, 210; Train: Pullups (kipping) 6, Pushups 6, Situps (abmat) 8, Squats 8. Practice completely smoked me. Rough.
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UnknownApril 30, 2010 at 12:23 PM
MAJ P- Practive:(RX)140,160; 180(2) Training-Pullups(kipping) 6, Pushups 12, situps 12, squats 17. Training went well, practice really need to work on front squats.

LT D- Practice same as Maj P. Training-Pullups (kipping) 4, Pushups 9, Situps 10, squats 15. Big improvement on pullups but need to work on front squats.
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kselaptApril 30, 2010 at 6:41 PM
Sela- Practice: 125,145,170 Train: 7(mix of hanging, kipping and jumping),9,11,15
Ferarra- Practice: 125,145,170 Train: 3,6,9(and reports throwing up in his mouth),11
Wise- Practice: 125,145,170(F)160x2; Train: 3,5,9,12
Hudak-Practice: 125,145,170(F)160x5; Train: total =22
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kselaptApril 30, 2010 at 6:44 PM
MAJ M- Jill (CPT Koenig) will not be there tonight; she had a emergent patient to treat; SGT Allen and SPC Pennell will be there
1300 class on Sunday is on; F-bombs and all. Yes, mucho PT points for heeling any knee pain.
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NickGMay 1, 2010 at 8:20 AM
Practice: 140, 160, 180(3); Train: 6 (kipping), 6, 14 (anchored), 14.
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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.