Off Day
Just wanted to say that the night group has been really impressive lately. You all are putting out amazing effort and people are really beginning to take notice. Take a moment to think back where you were 8 to 10 weeks ago....or for some of you just a week or two ago. For the most part you all have started to move into the 3rd part of your fitness evolution. We started by making sure you were safe; constantly correcting form, selecting your weights and reps for you. You then had to show consistency in the workouts. Not just showing up (which many of you have been really dedicated) but also focusing on that perfect form and repeating it over and over. Consistency takes a while. Its easy to let one day off turn into 3 or 4 but you know if you just show up to the gym those juices will start flowing through your veins and you know that in an hour you will have achieved something measurable that you can take pride in. This 3rd step is the hardest. Its turning safe, consistent effort into intensity. Its finding that inner voice to drive you to places you didn't know you could still go. Its not excepting failure and regretting what you could have done. It takes a while to learn what you are capable of. Most adults don't push past their comfort levels physically or mentally and this program is forcing you to do both. Over the next few weeks work on that intensity. Challenge yourself. Make and meet goals. Every one's fitness has improved drastically and from where I stand each night it is awesome to see your transformations. If one of your buddy's has fallen off the wagon, see if you can get them back on. Be encouraging but ultimately it is a personal choice to put yourself through this kind of lovely pain.
You are all inspiring others whether you realize it or not. Be proud of what you've done so far and get excited about the changes still to come. CrossFit is definitely a group effort, so don't let your battle down and lets all continue to embrace the suck together one burpee at a time.
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Warrior 2 Mile
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
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
LINKS
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
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.
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.
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.
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