Warrior CrossFit: 12JUL10

Sunday, July 11, 2010

12JUL10

Starting Week 4
Warm Up: Standard (full)
Practice: 3 attempts new 1 rep max deadlift 1-1-1
Train: 1/2 Volume the next 3 days - You can cut the reps or rounds in half (weights stay as prescribed)
4 rounds
20 Jumping split lunges
20 Burpees
200m Sprint (6 lengths of b-ball court or down/back 3 times)
Again, the first three days of this week will be 1/2 volume; so either cut the reps or rounds in half here. Before starting your lunges have your timer hold their hand on your head while you are standing tall. For jumping split lunges you need to touch your timers hand each time you jump up and your back knee needs to kiss the ground on the way down for the rep to count. DO NOT COUNT YOUR BUDDY'S REP IF THEY DO NOT MEET THE STANDARD
For burpees your chest WILL touch the ground for the rep to count. No more 1/2 push-up burpees. And your feet will leave the ground and your hands will clap overhead. A burpees is not a push-up at the bottom; a burpee is chest to floor to feet off the ground.
Sprints are sprints - give everything youve got
Time frame: 4-6 min (stop at 6 min)
Comments: post your new 1 rep max and your training time
Post: stretch it out, take care of those hands

4 comments:

kselaptJuly 12, 2010 at 6:15 PM
Sela- Practice: 365, 375(f) (+15lbs); Train: RX'd: did 4 rounds and half reps 3:48

Fererra- Practice: 340, 350(f) (+10lbs); Train: RX'd: did half rounds 4:46

Wise: Practice: 260, 275(f); Train: RX'd did 1/2 rounds: 4:27
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AnonymousJuly 13, 2010 at 8:08 PM
Goodgame- 315# DL same as before, T: RX'd 4:38
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AnonymousJuly 14, 2010 at 1:04 PM
Jessiman~Practice: 135,175,195,205(attempted)195(f)+10#, Train: RX'd did 4 rounds @ 5:41.
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AnonymousJuly 14, 2010 at 1:06 PM
Jessiman~ That was a lie: did 2 rounds..not 4.
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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.