Warrior CrossFit: 30JUN10

Tuesday, June 29, 2010

30JUN10

Warm Up: Standard

Practice: Weighted Pull-ups 3 x 10; find a weight you can only muster 10 dead hangs with for round 1; stick with that weight for the next 2 rounds and get as many as possible; if you have to only do body weight or you have to do negatives then do 3 sets of 10.

Train: The dreaded........"ELIZABETH"
21/15/9
135# full cleans (pretty much all of us will scale to at least 115#)
Dips (do rings if you got them but we will be using bars)
Elizabeth is one of the all time great suck fests. Full clean is a catch in full front squat and stand it up for 1.
Dips are full elbow extension down to nipple line. If you need to scale to jumping negatives so be it.
Time Frame: 8-10 min
Comments: post you pull up weight and reps for each round; post your training time and any change from RX
Post: stretch, eat within an hour of working out, get some sleep and enjoy your day off tomorrow!

6 comments:

AnonymousJune 30, 2010 at 7:57 AM
screwed up the workout order this week - various reasons...
practice - 10,10,8 negative pull-ups with 14# medball
train - 10:03 with 95# barbell (tried 115# for first 6, but form suffered)
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kselaptJune 30, 2010 at 6:47 PM
welcome back j-rod
Practice: 35# plate on belt 10,9,7 reps
Train: still cant clean; did 21/15/9 of 85#SDHP and 25# db weighted dips: 5:15
then added 30 reps of 225# deadlifts to get a similar amount of work as everyone else; hand is improving slowly
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AnonymousJune 30, 2010 at 8:59 PM
Pfeifer: P 10,10,8 body weight reps, T 8:59@95 lbs
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AnonymousJune 30, 2010 at 9:55 PM
Goodgame- T: 115# DNF got 6 cleans into my last set. Improved from a DNF and nearly dying with 95# last time. My cleans and front squats have improved greatly.
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hudakJuly 1, 2010 at 10:06 PM
Hudak- P 10,10,10 bodyweight. I still suck at pullups but am getting better.
Train: RX 9:25.
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AnonymousJuly 2, 2010 at 2:47 PM
Brock - Practice: 10, 10, 10 (120lb)
Train: 9:49 55lb
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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.