Warrior CrossFit: 23MAY10

Saturday, May 22, 2010

23MAY10

Rest day

Good work this week. Spend the day resting and eating, unless you are fasting. Get some natural vitamin D from the sun if possible. Get some stretching in and make your hips the priority today.

Have you looked into the barefoot running movement? We dont necessarily need to run barefoot but you should try to run AS IF you were. When we run as if we were barefoot we run the way our feet were designed to operate. Running this way is hard to accomplish in today's typical running shoe. That being a shoe with a massive amount of heel cushioning allowing for us to strike the ground with our heels. Heel striking not only causes greater stress from our heels to our low back; it is actually a less efficient and slower way to run. Watch any great runner at any distance and they will not be striking the ground with their heels.

But dont take my word on it.....Dr Lieberman from Harvard has been studying this for a while and has a great website to check out.

http://www.barefootrunning.fas.harvard.edu/

2 comments:

AnonymousMay 23, 2010 at 11:24 AM
Goodgame: They got me drinking the crossfit nutrition plan kool-aid. Been on the diet for about 2 weeks now and feel great and my performance is improving. Today I am completely laying down the sugar filled body wrecking sodas and energy drinks. If anyone catches me drinking one of those performance dumping cans of goodness I owe you 50 burpees on the spot. I'm either going to quit or learn to love f#@king burpees.
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AnonymousMay 23, 2010 at 11:39 AM
Goodgame: As far as barefoot running goes, buying a pair of nike frees, or track shoes and removing the spikes will greatly improve your running form. They don't have the heel cushion to allow you to run improperly, they force you onto the balls of your feet the way we were meant to run.
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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.