Warrior CrossFit: 24JUL10

Friday, July 23, 2010

24JUL10

Warm Up: Standard

Practice: "Goat" day; work on something you suck at; do 3 sets of 5 or 10 reps

Train: For Time:
10 x 135lb Thruster
50 x Double Unders
8 x 135lb Thruster
40 x Double Unders
6 x 135lb Thruster
30 x Double Unders
4 x 135lb Thruster
20 x Double Unders
2 x 135lb Thruster
10 x Double Unders
This will surely suck bad
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop. Scale either the weight of the thrusters or the number of double unders accordingly to try and finish within the time window.
Thrusters are from crease of hip below knee to active shoulders at the top, elbows locked and a portion of the ear visible in front of the arms when viewed from the side. You must clean the weight from the ground to start and any time you drop the bar.
Double Unders are simple enough. If you really, really, really suck at double unders then you can sub tuck jumps for them. Singles do not count.
Comments: post your goat with weights and reps; post your training time
Post: PNF, stretch, and roll.

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2 comments:

AnonymousJuly 24, 2010 at 10:35 PM
Jessiman~P-goat:Overhead squat, 1 @85# x 5reps, 2x65@ 10 reps
Rx'd-10x70#, the rest at 65#-6:50
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kselaptJuly 25, 2010 at 6:46 PM
did the workout sunday: Practic 3x8 clapping pullups and 2 x 12 ghd's; Train: 125#s 8:25...sucks working out by yourself, i need people yelling at me
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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.