Warrior CrossFit: 23JUN10

Tuesday, June 22, 2010

23JUN10

Warm Up: Standard

Practice: Front Squat - 3 sets of 5 @ 65,75,85% of 1 rep max
If you dont have a 1RM front squat then smartly work up in weight until you get to a load that is somewhat difficult to achieve 5th rep. That will count as your first set and then go up a little for each of the next two sets.
Remember the bar should be basically resting on your anterior delts (front of shoulders) with just your finger tips underneath the bar. Keep those elbows high and pointed forward. Maintain your neutral spine (slight inward curve) throughout the movement. Force should be generated through your heels.

Train:
3 rounds for time
5 x 135# full cleans
10 Burpees
Full clean is from ground and catching in full squat, stand it up to complete the rep
Burpees are burpees
Time frame is 2-4 minutes so scale the weight up or down to finish in this time frame. Hard and fast.... just like we like it
Comments: practice weights and training time with any adjustments from RX
Post: stretch it out, foam roller if you can find one; tomorrow is a rest day!

7 comments:

AnonymousJune 23, 2010 at 8:27 PM
Goodgame: P: 135#, 155#, 165# T: RX'd 4:26 I need to bring that intensity every day! Just a side note Cleans mixed with Burpees very evil, sadistic combination. I thought only Elizabeth could make me feel this way.
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kselaptJune 23, 2010 at 8:40 PM
I still cant do cleans because of my damn hand. I did a workout in place of this one yesterday; 5 rounds: 15x55lb DB swings and 5 burpee broad jumps 5:15
it sucked; going to make up yesterdays workout tomorrow; my week is all f'd up
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HudakJune 23, 2010 at 8:59 PM
Hudak: Pratice 185, 215, 240. Somehow I was delusional and thought my 1RM front squat was 285. What the hell was I thinking! That was stupid hard!
Train: RX 3:38. What else you got?

Jessiman: Practice 95, 115, 115
Train: 75lbs, 4:58. Great time
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AnonymousJune 23, 2010 at 9:25 PM
Pfeifer: P 135, 155, 165 Train: DNF @ RX had to drop wieght and only made it 2 reps in to 3rd round...Ass kicker
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AnonymousJune 23, 2010 at 10:51 PM
never maxxed out in front squat before, so took your advice:
practice - 145, 165, 185
train - 5:15

some great times posted above...guess I need to learn their secrets.
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AnonymousJune 24, 2010 at 4:41 PM
Brock:
Practice: 75, 85, 95LB
Train: 75, 70, 70LB 6:00
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UnknownJune 24, 2010 at 4:48 PM
This comment has been removed by the author.
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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.