Off Day!!
Nice work yesterday on the chipper. My timing was a little off but Im sure no one minded that it took a little less time than I intended. Remember I owed you half a warm up from last week so now we are even.
How is your diet coming along? And I dont mean diet as in a temporary change in how you feed yourself, but diet as in this is what your normal now is. Have you weaned yourself off of those starchy, highly refined carbs (breads, sweets)? Are you tyring to? How do you feel during the workouts? Are you fueled properly so that you can go all out every time? If you have any questions please feel free to post so we can help to find the answers. Someone else likely has a similar question and it helps to discuss these issues.
Remember use Paleo to determine your food types orquality and use the Zone diet to determine you quantities and times to eat.
For more info on Paleo check this link out:
http://www.thepaleodiet.com/faqs/
Lots of interesting info in this Q and A format.
Enjoy the day off and give some TLC to those limbs and low back. Come back Friday ready to go.
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Warrior 2 Mile
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
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
LINKS
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
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.
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.
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.
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