Warrior CrossFit: 07AUG10

Friday, August 6, 2010

07AUG10

Warm Up: standard

Practice: if you made one and its possible try to attain your goal set for this 8 week rotation. If you did not set one or it is not doable today then do a "Goat" day

Train:

"Karen"

150 wall ball shots for time

Men use 16# ball

Women use 10# ball

Ball must go up 10ft and you must complete full squat at the bottom (hip crease below knees). DO NOT COUNT THE REP IF THIS DOES NOT HAPPEN.

Compare to 10MAY10

Comments: post your practice and your training time

Post: stretch

3 comments:

kselaptAugust 7, 2010 at 4:14 PM
P: still havent met either goal 385#DL or 175#Shoulder press; but a goal i set when getting out here was to get in top 10 dips which i got today with 61 reps straight. Will try for pull-ups and muscle ups next week T: 6:34 (last time we did 12# ball and using the 16# ball today was huge step up in suck fest category.
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HudakAugust 7, 2010 at 11:34 PM
Set my goals to do a muscle up as well as clean and jerk 225lbs. Didn't do well on the muscle up attempt today but I think I can get it next week. The 225 was very close but not quite there yet. T: 6:38. Right now I hate the 16lb medicine ball.
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AnonymousAugust 8, 2010 at 12:49 PM
My new goal is to learn to do a pull/muscle up...a real one. Time: 8:08....I switched balls (what was the lighter one?) less than half way in. It wasn't the squats killin me, it was my arms...chicken wings hurt today.
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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.