Warrior CrossFit: 25JUN10

Thursday, June 24, 2010

25JUN10

FRIDAY MORNING MEET AT EMEDS LZ (medevac helicopter LZ) at 0600: we will do warm up and training at this time; you will be responsible for getting to gym at some point during the day to complete the practice

Warm Up: Standard

Practice: 3 x 10 full cleans at 40% of 1 rep max
De-loading week for this lift; perfect that form!
Start in jumpers stance and land in air squat stance. Ive noticed many people landing with way to wide of a stance making your catch and front squat difficult
Training:
2 mile run for time.....but
At every two minute interval (when clock hits 2, 4, 6, 8....) do 10 jumping split lunges
Jumping split lunge are done by jumping and landing into a lunge kissing your trailing knee to the ground and then immediately jumping back into the air and landing with the opposite leg forward in your lunge and again kissing the trailing knee. Each jump is 1 rep. Explode up for max height on these and kick that trail leg as far back as possible.
These suck so run faster and you wont have to do as many.
Comments: post your practice weights and training time
Post: stretch, stretch, stretch; hydrate and eat within an hour of finishing

2 comments:

AnonymousJune 25, 2010 at 8:18 PM
Goodgame- P: 95#, 115#, 115# T: RX'd 13:03
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kselaptJune 25, 2010 at 9:29 PM
Practice: still cant clean; did 3 x 15 135# dead lift and 1 tabata push-up set: score 9; Train - 13:59 (was not going to do any more damn jumping lunges!)
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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.