Warrior CrossFit: 16JUN10

Tuesday, June 15, 2010

16JUN10

Off Day #1
Take the day off from working out.....seriously!!
Stay out of the gym Wed through Sun and be ready to pick it up next Mon. Your body will thank you for the rest time and you need the rest before starting an 8 week cycle.

5 comments:

AnonymousJune 16, 2010 at 3:57 PM
Hey all,

just got here and stumbled across the flyer at the gym... My name is Dan and I've been crossfitting for almost a year and a half and got level 1 certified last year... Would love to meet up with y'all and tackle some WODs together... Is there anyone I can e-mail or contact to workout with? please hit me up at daniel.spurrier@us.army.mil
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kselaptJune 17, 2010 at 12:11 PM
hey dan, yeah we dont have any set crossfit gym or anything but I program a schedule based on whats available here at Warrior. We will be starting up an 8 week cycle on Monday the 21st. You could join us at 1100 at DCC Physical Therapy office (ask for SSG Goodgame or CPT Sela) or we have groups that workout at 1900 and 2000 at the dark side gym (main army gym next to DFAC)
hope to see you soon
CPT Sela
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AnonymousJune 17, 2010 at 3:04 PM
light side sir light side =/
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AnonymousJune 17, 2010 at 3:29 PM
light side sir, light side =/
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kselaptJune 18, 2010 at 2:38 PM
oh yeah, we work out on the light side...my bad
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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.