Warrior CrossFit: 09JUN10

Tuesday, June 8, 2010

09JUN10

Warm Up: **Different then Normal**
DROM then,
25 Walking lunges (rear knee touches ground)
25 Double Unders (or tuck jumps if no jump rope...but seriously do double unders)
5 Hand Stand Push-ups (touch that head to the damn floor)

Practice:
Front Squat: 3 x 10 at 40-50% of 1 rep max
If you dont know 1 rep max then use the last rep should be difficult as your guidline and stick with that weight for the next two rounds
Front squat strength is key to improving your clean 1 rep max. Keep those elbows up high and that neutral low back spine. The bar should be inresting on your finger tips with most of the weight supported by your anterior (front) deltoid muscle. If you cant acheive that position then you need to spend some serious time working on your shoulder range of motion.

Train:
5 rounds for max reps
Body weight bench press (50% for females)
After each round you owe 10 box jumps for every rep under 10
Rest 3 min between each round (not really concerned about rest time here, just make sure you are fully recovered before starting next round)
So, each round you will press your body weight as many time as possible (until failure). If you get 10 or more reps then you dont owe any box jumps. If you get 8 reps, you owe 20 jumps. If you get 4 reps you owe 60 jumps. Get it? Got it? Good.... Start your rest time after your jumps.
Dont be a punk and stop at 10 reps to save yourself for the next round. The idea is max reps over 5 rounds.
Comments: post your practice weights for front squat and your round by round and total bench press reps
Post: Stretch it out guys. Off day tomorrow.....nice

3 comments:

kselaptJune 9, 2010 at 9:14 PM
Sela- Practice: 135x3; Train:15,14,13,12,11=65
Fererra- Practice: same Train: 13,12,13,12,9=59
Hudak- Practice: same Train: 10,9,8,66=39
Davis- Train: 13,20,12,11,11=67
Crawford- Train: 20,16,12,8,9=65
Urias- Train: had to buy 55lbs 10,10,10,8,5=43
Pheifer- Train: 7,7,7,7,7=35
Brock- Train: had to buy 10lbs 12,13,15,11,10=61
Dominguez- Train: 3,20,15,14,13=55 had to buy 35lbs
Price: Train: bought 10lbs 10,8,7,6,4=35
1SG: Train: 20,21,15,12,13=81
Jessiman: Train: 40,23,20,19,16=124
good job peoples, looks like we found some strengths and weaknesses today
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UnknownJune 9, 2010 at 9:26 PM
Thanks for posting, yes definitely a weakness.
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AnonymousJune 10, 2010 at 4:09 PM
SGT BROCK - Uh huh strength-left side, weakness-right side! How much was the buy down? I did 30 burbees.
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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.