Warrior CrossFit: 29MAY10

Friday, May 28, 2010

29MAY10

*TRAINING HAS BEEN UPDATED: REPORT TOTAL TIME INCLUDING REST AND JUMPS (start to finish)
Warm Up: 1/2 Standard + Burgener

Practice: "Goat" day - meaning work on something you suck at. When we improve our weaknesses we not only improve on these but our strengths benefit as well.
If you focus on something that challenges your technique/flexibility/range of motion do 3 x 10 reps
If you are focussing on something you have good form with but are weak at do: 3 x 5
*as always your sets do not start counting until your last rep is difficult

Train: 3 rounds for total time; clock stops after final jump
Speed and power: get after it
400m sprint then 5 broad jumps
400m sprint then 10 broad jumps
400m sprint then 20 broad jumps
(400m = 6 trips down/back basketball court)
2:1 rest to work ratio (based off your sprinting time and clock starts running as soon as you finish the sprint)

Sprinting means running as fast as you possibly freaking can. You should be up on your toes or at least the balls of your feet. When sprinting your heels should never come in contact with the ground. Drive those knees high and explode with each step.
Broad Jumps are a 2 footed max height and distance jump forward. Start with jumpers stance, use a massive arm swing and jump with everything you have. You should land on both feet. The jumping portion of this workout is not calculated into your rest time. And your rest time starts as soon as the run is over so get to it. Jump hard, high, long, and fast so that you can start to rest when your done with your reps.

Comments: post your Goat exercises and weights or reps as well as your total time for the training event
Post: stretch it out CrossFitters and enjoy knowing that you have another day off tomorrow.

6 comments:

HudakMay 29, 2010 at 10:45 PM
Hudak:
Goat: ring pull-ups. Finally making some good progress with these.

Train: 10:17. Those last jumps were tough.
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mattMay 29, 2010 at 11:43 PM
Pfeifer: P: Power Clean T: 12:28
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KellyOBoianMay 30, 2010 at 7:51 AM
Practice: Double Unders (3x10); Train, RX'd 9:54.
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STT CrossFitMay 30, 2010 at 8:06 AM
Sela- Practice: 2 min pu and su tests; then muscle ups on rings; last day of no training for me. Hopefully my lungs and throat thank me on Monday by not making me cough till i spew.
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AnonymousMay 30, 2010 at 4:30 PM
McNeave: Front squats Train: 1254 (not including the fetal position at the end)
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UnknownJune 2, 2010 at 7:55 AM
Urias, P: Full Cleans. T: complete @ 12:16.
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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.