Rest Day
Okay CrossFit people, we are coming up on week 8 of this training cycle. This means that we work out on Mon and Tue and then have the next three training days off. That means after Tuesday we don't workout again until Monday the 21st of June. This will seem like a long break and you are going to feel like you "need" or "have to" get back in the gym but I really encourage you to take these few days off and allow yourself to rest so that when we start back up on another 8 week cycle you can kill it. Even if you just started with us, take the break so that you can get on the same schedule as the rest of us. Take the extra time to read up on the "Paleo" diet and to think about some goals for the next 8 weeks. Study the exercise demo's on CrossFit.com and try to imitate how the experts do it when we get back in the gym.
Remember there are 3 aspects to our physical fitness: 1. Programming (which you only need to do what is posted on here...done) 2. Nutrition (fuel your body properly so that it can perform properly and allow you to make gains while you...recover) 3. Recovery (this is the aspect most novice trainers, PT leaders, or people working out on their own mess up. We don't get stronger or faster during our workouts. We get stronger, faster, better while we recover. Our workout is a stimulus and when our body responds to the stimulus during recovery we make our gains. If we screw up our recovery with another workout or with poor nutrition we end up wasting our time beating ourselves up with intense workouts. Why workout if you don't allow your body to reap the benefits. SO, this upcoming week stay out of the gym on the off days, eat right, get 7-9 hours of uninterrupted sleep, stretch and come back ready to work hard for the next 8 weeks.
No excuses
No regrets
Get it done
skip to main |
skip to sidebar
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.
No comments:
Post a Comment