Warrior CrossFit: 16 Aug 10

Sunday, August 15, 2010

16 Aug 10

Day 1 of a new 8 week cycle. Make sure you set and post your goals for this cycle before you post your times. Remember good nutrition and proper rest are important. If you're not fueling your body and allowing it to recover then your effort in the gym is wasted. Everyone push themselves these 8 weeks, you'll be amazed at the progress you make in such a short amount of time.

Warm up: Standard

Practice: Deadlift 3x10 at 40-50% of your one rep max

WOD: 21-15-9
#55 Dumbbell Swings
Burpees

Timeframe: 2-4mins if you're not finished at 4 mins then stop

Dumbbell swings to American Standard (ear hole covered by arm at top)
Burpees are burpees, yes they suck but push through them you'll survive and be able to rest in about 2-4 mins. Make sure chest hits the ground, and your feet come off it on the way up. Max effort all the way until finished.

4 comments:

HudakAugust 15, 2010 at 9:14 PM
Hudak: Goals for this cycle 1) Finally do a muscle-up. 2) Clean and jerk 225lbs 3) Deadlift 400lbs, (current 1RM is at least 370lbs)
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AnonymousAugust 16, 2010 at 7:08 PM
Goodgame- Goals, to just be consistent and improve all my max lifts by at least 10 lbs.

P: 185#
T: DNF got into my second round of burpees. I'm out of shape
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AnonymousAugust 16, 2010 at 8:19 PM
Jessiman~At month 4 since starting. Would like to lose the last 8# and tone it all up before we go home. Focus on form with squats more.

P:115, 125, 135. Girls went to 5 mins after talking with SGT Wise.
T: 35# 4:38
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kselaptAugust 16, 2010 at 8:23 PM
Goals: full clean 225, deadlift 390
Practice: 3x10 at 190#
Train: RX'd 3:34
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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.