Warrior CrossFit: 11 MAY 10

Monday, May 10, 2010

11 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard + Burgener Warmup

Practice: Shoulder Press
3 @ 70%
3 @ 80%
3 @ 90%

Train: For Reps:
4 rounds
30 Sec Power Snatch
Rest 90 seconds

You'd be well served to review some snatch progressions on the main site before coming to the gym. Warm up smartly and pick a weight that you can get at least 10 reps of in 30 seconds. A good weight is probably in the 95 to 115lb range.
This is a power snatch, so wherever you receive it is fine (don't have to go down into a squat). From ground to overhead in one move. Sequence and pulls are the same as a clean, just with different hand placement and range of motion. Keep the intensity up throughout as there is plenty of rest built into this. Total time of work is only two minutes, so get after it.

Post: PNF, stretch and roll.

5 comments:

STT CrossFitMay 11, 2010 at 12:11 PM
MAJ M - Practice: 140,160,180(1); Train: 135lbs, 8,7,6,7. Can't believe how crappy my snatch form has become. Need lots of work.
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AnonymousMay 11, 2010 at 9:21 PM
Ferrara- Practice: 140,160,180
Train 115lbs 8,9,10,8 Snatch form sucks
New group with unknown 1RM
Jessiman- Practice: 45,55,65,75,85(1)
Train 35lbs 13,14,15,14
Callahan- Practice: 65,75,85,95(1)
Train 7,6,7,7
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AnonymousMay 11, 2010 at 9:22 PM
Callahan Trained 85lbs
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AnonymousMay 12, 2010 at 6:25 AM
Temple- Practice:135,155,165;Train:95lbs,9,8,6,6
Shoulder was killing after the shoulder press!
Don't be a hero!
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kselaptMay 13, 2010 at 8:08 PM
Sela- Practice: 115,125,135(2) Train: 115#'s 10,10,9,9
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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.