Warrior CrossFit: 18 Aug 10

Tuesday, August 17, 2010

18 Aug 10

Warmup: Standard

Practice: Squats at 65,75,85,85,85% one rep max

WOD: "Fran"
135# Thrusters
Pullups
21-15-9

Time Frame: Your goal should be 4-6 mins but don't stop until complete or you reach 10 mins which ever comes first.

Yes, Fran, and yes she sucks. Bear down, push through, and enjoy the misery that only Fran can bring. Compare times to 21 Jun.

Thrusters, good front squat, elbows up, hips below crease of knees, explode up, push and lock out the bar over your head, lower bar back to starting position and do it all over again.

Pullups, tug, heave, pull, jump just do what you got to do to get your chin over the bar, be sure you are lowering all the way down before starting your next rep. Don't half rep it, you are only cheating yourself.

5 comments:

kselaptAugust 18, 2010 at 8:10 PM
Practice: did weighted dips instead of squats today 3 x max reps 45# 12,11,10
Train: RX'd 5:30 smoked...fuck Fran
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AnonymousAugust 18, 2010 at 8:12 PM
nice Sir! You got the spirit..
Jessiman~unable to workout due to convoy upload today and PSG meeting tonite. I will be doing this tomorrow. Can't wait!!
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HudakAugust 18, 2010 at 9:19 PM
Hudak: Scaled to 115lbs. Did it on 9:59 but for the first time did all 45 pull-ups, (no jumping pull-ups, no negatives). At 6 min was only finished with the round of 15 thrusters so still have a long way to go.
Practice was 195, 225, 255, 255, 255. Not fun to do before doing a lot of thrusters.

Sela, you are a beast. Nothing else can be said.
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kselaptAugust 18, 2010 at 9:44 PM
oh shit, just notice that you had 135#s on there; Fran RX'd is 95#; you guys are crazy going heavier than that (i did 95#)
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AnonymousAugust 20, 2010 at 1:17 AM
Jessiman~I did deadlifts for practice cuz I didn't want to do squats twice.
P: 135,155, 165, 185, 195
T: RX'd 8:59 65# and I tried to do 75#...
you were right Sir.Fuck Fran. I was sucking wind bad. Hard to do when you are the only one.
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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.