Warrior CrossFit: 25MAY10

Monday, May 24, 2010

25MAY10

Warm-up: 1/2 Standard (sorry, yesterday should have been 1/2 standard as well...I owe you half a warm-up just remind me)

Practice: Double Unders x 50; and yes that's double unders and not tuck jumps. I know what you re going to say, "But I suck at double unders"
That's good cause now you get to practice them. I don't care how you break them up. If you re a stud and can do 50 straight...good for you
If you have to knock out 1 at a time...sucks to be you
Get it done

Train: We continue the "hands over your head" theme for the first section of this week
21-15-9 for time
95lb overhead walking lunges
Knees to elbows (KTEs)

Lunges are with the barbell overhead (preferably locked out with high active shoulders). Your rear knee needs to "kiss the ground" to count. Each step is a rep. If the bar comes down below your head while your coming up from the lunge the rep does not count. The weight should be on your front foot heel during both the descent and ascent of the lunge. Stay off the front foot's toes!!

KTEs are just that. Hanging from the bar; full arm ext. Get those knees up to those freaking elbows.

Time frame is 4-6 minutes, so scale weight accordingly

Comments: post your time and any deviation from RX'd

Post: stretch it out people. glute, hams and quads.

*****sttcrossfit.blogspot.com will change to fobwarriorcrossfit.blogspot.com WED 25MAY at noon. SO make sure you change your favorites *******

8 comments:

AnonymousMay 25, 2010 at 11:34 AM
MAJ M - Practice: (unbroken doubles) 66,63,58; Train: RX'd, 6:25. KTEs whooped my butt much worse than expected.
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AnonymousMay 25, 2010 at 4:07 PM
Goodgame- P: worked on double unders but lost interest really quickly since I'm horrible at them. T: Got a big fat DNF, realize how bad I need to work on active shoulders, was unable to lock the weight out over my head so only made it through 2 rounds. A new goat was discovered (active shoulders)
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KellyOBoianMay 25, 2010 at 6:01 PM
Practice: RX'd (mostly singles took forever, but was able to get a couple in a row, so some improvement); Train: RX'd, 6:00, 2 Rounds, 2 Thrusters of 3rd round.
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AnonymousMay 25, 2010 at 7:31 PM
sela T 4:50 rx
Ferrara 4:56 rx
Hudak 6min -9kte rx
goodgame 2rd 6min rx
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AnonymousMay 25, 2010 at 9:51 PM
Goodgame-after my class tonight I worked on active shoulders, finally got it figured out, lunged half a basketball court with 95lbs easily. Wish I could go back in time and do this workout again and whoop its ass instead of it whooping mine.
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AnonymousMay 25, 2010 at 11:08 PM
Pfeifer: 4:58 @ 75Lbs
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AnonymousMay 26, 2010 at 6:07 AM
Henderson: 75lbs, 2rd 6 min
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UnknownMay 26, 2010 at 8:53 PM
Urias, 75lbs- 1Rd +13 in 6:00. Darn knee to elbows SUCK!
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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.