Warrior CrossFit: 03 MAY 10

Sunday, May 2, 2010

03 MAY 10

Warrior Gym, 1500, 2000, and 2100.

Warmup: 1/2 Volume week. Do half your standard number of reps on all of the exercises.

Practice: Deadlift
3 @ 70% of 1RM
3 @ 80% of 1RM
3 @ 90% of 1RM

Train: For Time: "Elizabeth"
21-15-9 reps of
135lb Cleans (yes, full cleans, as in full squat)
Dips - You can use rings if you have them or regular bar dips
Compare to 1 MAR

Time frame for this workout is 8 to 10 minutes. If you are not finished in 10 minutes, then stop. Scale the weight accordingly to finish within the time window. These are not power cleans, and the full squat component will take a lot more out of you. Keep chugging away at it and do your best. This could be one of the worst things you've done in a while...
Cleans are from the ground, through a full squat (crease of hip below the knee), and up to full hip extension when standing. Do not drop the bar down before you have reached full hip extension.
Dips are from shoulders below the elbows to full extension at the top. Kipping is fine.
Intensity, intensity, intensity. If you have to take breaks, keep them small (3 to 5 breaths) and get back at it. Fight the urge to crawl into the fetal position and suck your thumb.

Post: PNF, stretch, and roll.

4 comments:

STT CrossFitMay 3, 2010 at 12:11 PM
MAJ M - Practice: 275,315,355; Train: RX'd (bar dips) 9:48. -2:14 from last time. Crushed.
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STT CrossFitMay 3, 2010 at 12:13 PM
Pelletier - Practice: 250, 295, 325; Train: Bar dips, started at 135, dropped to 115 at rep 7 of 15, 9:44.
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kselaptMay 3, 2010 at 7:24 PM
Sela: 215,250,285; Train: 115lbs and bar dips: 6:07(+20lbs and -1:10 or so), puked and havent felt normal all day since
Ferarra: practice-not sure; Train: 115lbs 2rounds in 7:30 then layed down in fetal position and commenced thumb sucking
Wise: practice-not sure; Train: started 115 had to scale to 95 half way through and had to go to power cleans as well; still had much of 3rd round to go at 10min
Goodgame: Train; 95# had 6 reps of cleans and dips left on last round @ 10min
Hudak: Train: 115 to start then scaled to 95# got into 3rd round
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NickGMay 4, 2010 at 12:36 PM
Practice: 275, 315, 350 (F)... hurt my back and can barely walk today... felt strange when 315 just felt too heavy.
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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.