Warrior CrossFit: 12 MAY 10

Tuesday, May 11, 2010

12 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard

Practice: Back or Front Squat, 3 x 10 @ 40% of 1RM.
This is a de-loading day from last week.

Train: For Time: "Helen"
3 Rounds
400m Sprint
21 x 55lb Dumbell Swings
12 x Pullups
Compare to 15 MAR

Time frame for this workout is 10 to 12 minutes. If you are not finished in 12 minutes, then stop. Scale the weight of swings accordingly so that you can finish in the allotted time. Pullups may also be scaled to jumping pullups at a 2:1 ratio (do 24 jumping pullups instead of 12 regular pullups). This is a great benchmark workout that hits all of our modalities. Gut through that last lap as fast as you can. Don't use the runs as your recovery time.

Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Saturday. Fuel your body for tomorrow's rest day as I'm sure your legs are looking forward to it.

6 comments:

STT CrossFitMay 12, 2010 at 12:20 PM
MAJ M - Practice: makeup 1RM from last week, front squat, 245,255,265(PR); Train: RX'd, 9:44 (+10lbs, +25 seconds from last). Still need a decent damn pullup bar. No bueno running outside in wind and dust.
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AnonymousMay 12, 2010 at 3:56 PM
LT D - Practice: 115x10, 115x10,115x10
Train: RX'd, 11:51(+10lbs, +1min). Legs are still feeling it from "karen".
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AnonymousMay 12, 2010 at 6:31 PM
Wise P:100x10,100x10,100x10 T:12:00 -3pullups (45# DB Swing Last Set)
Ferrara P:120x10,120x10,120x10 T: Rx'd 9:44
Goodgame P:100x10,100x10,100x10 T: Rx'd 10:41
Grey P:95x1,105x1,115x1,125x1,135x1,145x1 (1RM)
T: 11:45 30#DB
Hudak: P:100x10,100x10,100x10 T: 12:00 completed run +1DB swing
Sela&Koenig-Hang'n out at McHenry catching rays
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AnonymousMay 12, 2010 at 6:34 PM
QOD: after so many weeks at crossfit I can now stare at the sun for hours without squinting.
(or it could just be the sand in the air)
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AnonymousMay 12, 2010 at 10:21 PM
Callahan- P 135x1 155x1 175x1 185x1 (1rm)
T 45#DB 12:00 +11DB swing
Jesseman- P 95x1 105x1 115x1 125x1 135x1 145x1 155x1 165x1 175x1 185x1(1rm, need to work squat depth)
T 30# 12:00 +18DB swing
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kselaptMay 13, 2010 at 8:06 PM
Sela- Practice BS 135# 3x10; Train: no where to run so we did mountain climbers for 1:15 each round (not as sucky as running) 8:04
Koenig- Practice BS 65# 3x10; Train: 9:04 jumping off tire
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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.