Warrior CrossFit: 21MAY10

Thursday, May 20, 2010

21MAY10

Warm Up: Standard + Burgener

Practice: Cleans - 3 x 10 40-50% of 1 rep max
If 1 rep max is unknown progressivly add weight to bar until 10th rep of a set is difficult. This will be your first set of 10. Keep the same weight for the next 2 sets. These are full cleans from ground to full squat to standing. Really focus on your form during this deloading day and as MAJ M would say "Jump that f@#$ing bar off the ground!"

Train:
Tabata Sprint
Tabata Tire Flips
Tabata Burpees
2 min rest between each tabata

Comments: Post your sprint distance, total rep scores for the tire flips, and total reps of burpees

Reminder: a tabata set is 4 minutes long broken into 8 segments of 20 seconds "on" and 10 sec "off". The 20 seconds "on" portion should be all out balls to the wall effort and the "off" is just that - rest. During the tabata sprint walk back to where you ended your 20 sec sprint while resting. That way you are only measuring the distance you actually sprinted. Your tabata score for the tire flips and burpees is the total number of reps during all 8 segments.
Example: Burpees (10, 10, 10, 8, 8, 5, 5, 5) = a score of 61

Tire flips: be sure to get your butt down and keep your chest up while lifting. DO NOT let your lumbar spine flex forward, maintain neutral posture as always.

Alternative events:
* If too dark to run outside; run on b-ball court and report trips completed (down/back = 1)
* If no tire available do 115# power cleans(scale weight as needed)
* Sorry, no burpee alternate..lucky for us these can be done anywhere!

Post: PNF stretching to those quads and hammy's

4 comments:

AnonymousMay 21, 2010 at 6:37 PM
MAJ M - Practice: 135 x 3; Train: Totally screwed this up. No tires now at the gym so tried to sub with thrusters but shoulder was acting up. Sub'd 95lb sumos instead. Did in the wrong order, only two minutes each, and didn't do the rest in between. So, Sumo's 8-8-8-8, burpees 8-7-7-8, and sprint 390m. That sucked.
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AnonymousMay 21, 2010 at 9:17 PM
McNeave P 45# 10X3 T: B35 R12.5 T48
Pennel P 65# T: B34 R11.75 T49
Pfiefer P 95# T: B40 R11.5 T53
Gregor P45# T B28 R10 T42
Callahan P65# T B56 R13.5 T54
Jesseman P65# T B33 R10.5 T33
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kselaptMay 21, 2010 at 10:10 PM
Sela- Practice: 105,95,95 Train: 850m, 61 tires, 56 burpees
Wise- Practice: 95,75,75 Train: 900m, 50tires, 45burpees
Ferarra- Practice: 105x3 Train: 700m,59tires,54burpees
Goodgame- Practice: 95,75,75 Train: 900m, 54tires, 51burpees
Hudak- 725m, 57tires, 43burpees
Felt good to get outside; good effort by everyone
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AnonymousMay 23, 2010 at 11:18 AM
costa: p 55 65 75 T: R not sure B 35 T 43
allen: P worked on clean progression T: R not sure B 18 T 45
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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.