Warrior CrossFit: 15 MAY 10

Friday, May 14, 2010

15 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard

Practice: "Goat Day". Pick something you suck at and work on it. It can be from any of the modalities (strength, gymnastics, or monostructural). 3 sets, 5 to 10 reps.

Train: For Time:
1 Mile Run
Rest 2 minutes
400m run
Rest 1 minute
200m sprint

No time limit on this, just get the total amount of work done. If the air quality is crappy again tomorrow when I wake up like it was today, then I will put a different workout up to replace this one (I hate running on a treadmill even more than running in general...).

Post: PNF, stretch, and roll. Prep your body for the upcoming rest day. Do hand maintenance tonight if you didn't on Wednesday.

4 comments:

STT CrossFitMay 15, 2010 at 4:19 PM
MAJ M - Practice: Pullups, 24,14,12. Really sucking at these lately. Nowhere near my old numbers. Train: Changed it up because it was too damn hot by the time I got to the gym. 6 mins of double unders, rest 2 min, 2 min of 24" box jumps, rest 1 min, 1 min of bear crawl. 181, 47, 3 trips length of basketball court.
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UnknownMay 15, 2010 at 5:36 PM
Practice: Leg lifts,(5)sets, hold time at 45degree. 28sec,26sec,18sec,27sec35sec
Train: 6 mins D.U. rest 2 mins, 2mins of box jumps, rest 1min last of 1 min bear crawl..
88, 35 3 lengths of basketball court.
I should have done much better!
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kselaptMay 15, 2010 at 6:27 PM
Sela: Practice-OHS 115# 3x5 and Shoulder Press 115# 3x5; Train: RX'd 10:45 (mile in 5:53, i hadnt broke 6 minutes since I was 17)
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AnonymousMay 15, 2010 at 10:38 PM
ferrara- Practice: can't do a muscle-up, did 5x4 pull ups and dips on the rings. Train Rx'd 10:58

callahan- Practice- Burgener for form, Train Bear Complex 75# 2:56 1:34 2:26

Jesseman- P: Burgener, Train: Bear 45# 1:23 55# 1:46 55# 1:24

still working on form and technique to safely lift heavier
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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.