Rest Day

Recovery Day
19 April 

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

 Free Classes!!! 

Saturdays at 10:00am

Free beginner classes will now be offered every Saturday at 10am.  No prior CrossFit experience is required.  Bring your friends and a water bottle and see what the Samurai CrossFit community is all about.

-Members class will still be held at 9am
-Elements Class still required to attended normal classes

Announcement

 Free Classes!!! 

Saturdays at 10:00am

Free beginner classes will now be offered every Saturday at 10am.  No prior CrossFit experience is required.  Bring your friends and a water bottle and see what the Samurai CrossFit community is all about.

-Members class will still be held at 9am
-Elements Class still required to attended normal classes

Lay Off Me I'm Starving!!

April 17


Skill:
15 Min working on Handstand/HSPU Progressions


WOD: 
4 Rounds
4 Power Clean + Front Squat (135/95)
4 Power Snatch + Overhead Squat (135/95)

Active Recovery

April 16

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Its My Cheat Day...

April 15


Strength:
5-5-3-3-2-2-1-1-1
Front Squat
-Add weight each set


WOD
For Time:
15 KBS (70/55)
10 V-ups
5 burpees
10 V-ups
15 KBS

S'more Shop

April 14





Strength: 
10-8-6-4-2
Dead-hang Pull ups
-All sets unbroken
-Add weight each set if possible


Metcon:
10 to 1
Deadlift (135/95)
1 to 10
Star Jumps

(10 Deadlift / 1 Star Jump, 9 DL / 2 SJ, 8 DL / 3 SJ....etc until 1 Deadlift / 10 Star Jumps)

 


Is Bacon Paleo???

 April 13


AMRAP 10 
10 Shoulder to Overhead (95/65)
5 Bar Facing Burpees



400m Run Time Trial

Rest Day

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Coaches Choice



Saturdays will now be Coaches programming.

With the weather warming up, look out for more off-site workouts, sports days, and community events!!  We will post well in advance if we change locations.


We Fly High

April 10




5x2 Overhead Squats
(all working sets above 75-85%)


“Flyers”
3 Rounds
400m Run
21 Box Jumps
21 Overhead Squats (95/65)

Active Recovery

April 9
 
Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Stick to the Fundamentals

April 8




Skill: 3 Rounds, Not for time
  • 5 Gymnastics Kips
  • 7 Strict T2B
  • 5 Tall Box Jumps


With a Running Clock: 
AMRAP in 3min
-then
AMRAP in 5min
-then
For Time:

10 T2B
15 Push Ups
20 Sit Ups (Rx+ GHD Sit ups)
25 Box Jumps
30 Burpess

WODs with Friends

April 7





7x3 Hang Snatch (55-65%)


4 Rounds
200m Run
7 Power Snatches (95/65)
20 Lateral Jumps over the bar

Well...Here we go...


April 6, 2015


 Find a 1RM Back Squat



21-15-9
Pull ups
Goblet Squats (70/55)

Sunday, 5 April 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 4 April 2015

WARM UP (10 minutes or less)
3 rounds:
200m Run
10 PVC Shoulder Pass Through/Dislocates
20ft Seal Walk
5 Front Squats, 45/35#
5 Good Mornings, 45/35#

CONDITIONING
3 rounds for time:
21 Box Jumps, 24/20”
15 Bar Facing Burpees
9 Power Cleans, 135/95#

WEIGHTLIFTING
20 minutes to work up to a Heavy Single Split Jerk (heaviest possible without any misses).

Friday, 3 April 2015

WARM UP (9 minutes or less)
2 rounds:
400m Run
10 Air Squats
10 PVC Shoulder Pass Through/Dislocates
10 No Push Up Burpees
5 Strict Pull Ups

STRENGTH (15 minutes, including warm up sets)
AMRAP 2 minutes:  Deadlift @ 125% of Bodyweight
- Rest 1 minute
AMRAP 2 minutes:  Deadlift @ 125% of Bodyweight

CONDITIONING
In teams of 2, as many rounds and reps as possible in 20 minutes:
100 Air Squats
100 Alternating Arm Kettlebell Snatches, 24/16kg
100 Abmat Sit Ups
100 Kettlebell Swings, 24/16kg
• Partners share reps as needed but each partner must perform at least one rep of each movement, each round.

Thursday, 2 April 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 1 April 2015

WARM UP (15 minutes or less)
400m Group Run
Then, 5 rounds:
40 Single Unders or 20 Double Unders
7 Sit Ups
8 Stationary Alternating Lunges
20 seconds Tight Arch

STRENGTH (20 minutes, including warm up sets)
Thruster:  5x3 – Start at 75% of Thruster 1RM and increase weight every set.

CONDITIONING
Every 75 seconds for 15 minutes (6 rounds), alternate between:
1st 75 seconds:  7 Push Presses + 7 Thrusters, 115/75#
2nd 75 seconds:  12x24ft Shuttle Runs – Every 24ft counts as a rep; two hand touch on the turn around line.

Tuesday, 31 March 2015

WARM UP
MEET AT THE TRACK

BENCHMARK / CONDITIONING #1
As fast as possible, for time:
1 mile Run

• Move from track to gym, rest, set up, and warm up for 15 minutes, then:

CONDITIONING #2
As many reps as possible in 9 minutes:
2 Power Cleans, 135/95#
2 Box Jump Overs, 24/20”
4 Power Cleans, 135/95#
4 Box Jump Overs, 24/20”
6 Power Cleans, 135/95#
6 Box Jump Overs, 24/20”
Etc… Continuing to increase reps by 2's until time expires.

Monday, 30 March 2015

WARM UP (9 minutes or less)
3 rounds:
25 Jumping Jacks
10 Alternating Lunges
10 Sit Ups

WEIGHTLIFTING
15 minutes to work up to a Heavy set of the Complex:  2 Push Presses + 1 Jerk (heaviest Complex possible without any misses).

CONDITIONING
Four AMRAPs for total reps + calories:
1) AMRAP in 3 minutes:
4 Burpee Box Jump Overs, 24/20”
4 Double Kettlebell Thrusters, 32/24kg (hands must be below chin when squatting)

- Rest 3 minutes, then:

2) AMRAP in 3 minutes:
Row for Calories (if you do not have a rower, perform Sumo Deadlift High Pulls with one of your Thruster Kettlebells)

- Rest 5 minutes, then:

3) AMRAP in 3 minutes:
4 Burpee Box Jump Overs, 24/20”
4 Double Kettlebell Thrusters, 32/24kg (hands must be below chin when squatting)

- Rest 3 minutes, then:

4) AMRAP in 3 minutes:
Row for Calories

Sunday, 29 March 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 28 March 2015

WARM UP (9 minutes or less)
2 rounds:
50 Single Unders or 20 Double Unders
20 seconds – Hollow Hold
10 Strict Gymnastic Bar Kips

STRENGTH / SKILL
For time:
30 Alternating 1-Arm Dumbbell Snatches, 100/70#
Strict 6-minute time limit.  Each rep must start from the floor and be controlled all the way back to the floor.

CONDITIONING
For total sprint lengths + calories, using a 23-minute running clock:
- 0:00-5:00: 
5 x 40 seconds On / 20 seconds Off:  24ft Shuttle Sprints
- 5:00-6:00:  Rest 1 minute, then:
- 6:00-11:00: 
5 x 40 seconds On / 20 seconds Off:  Row for Calories
- 11:00-12:00:  Rest 1 minute, then:
- 12:00-17:00: 
5 x 40 seconds On / 20 seconds Off:  24ft Shuttle Sprints
- 17:00-18:00:  Rest 1 minute, then:
- 18:00-23:00: 
5 x 40 seconds On / 20 seconds Off:  Row for Calories

Friday, 27 March 2015

GENERAL WARM UP (10 minutes or less)
3 rounds:
200m Run
10 Good Mornings, 45/35#
5 Squat Jumps
5 Strict Gymnastic Bar Kips
5 No Push Up Burpees

OPEN-SPECIFIC MOVEMENT PREP – TBD

CF GAMES OPEN 15.5 (Rx)
Calorie Row
Thrusters (95/65)

Thursday, 26 March 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 25 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
10 Air Squats
20ft Seal Walk
10 Back Extensions

CONDITIONING
1) EMOM for 10 minutes (5 rounds), alternate between:
1st minute:  7 Power Cleans, 135/95# + 30 Double Unders
2nd minute:  7 Chest-to-Bar Pull Ups + 7 Wall Balls, 30/20#

- Rest 5 minutes, then:

2) EMOM for 8 minutes (4 rounds), alternate between:
1st minute:  5 Overhead Squats, 135/95# + 30 Double Unders
2nd minute:  5 Box Jumps, 40/30” + 7 Wall Balls, 30/20#

- Rest 5 minutes, then:

3) EMOM for 6 minutes (3 rounds), alternate between:
1st minute:  3 Power Snatches, 135/95# + 30 Double Unders
2nd minute:  3 Muscle Ups + 7 Wall Balls, 30/20#

Tuesday, 24 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
12 Air Squats
5 Inchworm-to-Push Ups
5 Strict Gymnastic Kips on the Bar

CONDITIONING (16 minutes)
In teams of 2, for total calories + total reps:
1 minute:  Burpee Box Jump Overs, 20”
2 minutes:  Row for Calories
3 minutes:  Burpee Box Jump Overs, 20”
4 minutes:  Row for Calories
3 minutes:  Burpee Box Jump Overs, 20”
2 minutes:  Row for Calories
1 minute:  Burpee Box Jump Overs, 20”
• Split work as desired but each partner must perform reps each round.  If you do not have a rower available, substitute Sumo Deadlift High Pulls (75/55#) for each round, counting each rep in place of calories.

GYMNASTICS
EMOM for 6 minutes:
4 Strict Handstand Push Ups + 4 Kipping Handstand Push Ups

Monday, 23 March 2015

WARM UP (8 minutes or less)
3 rounds:
25 Single Unders
10 Mountain Climbers
10 Sit Ups

STRENGTH (20 minutes)
Overhead Squat:  5x3 @ 80%-85% OHS 1RM.

CONDITIONING
As many reps as possible in 15 minutes:
30 Jumping Lunges
30 Kettlebell Swings, 24/16kg
30 Push Ups

Sunday, 22 March 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 21 March 2015

WARM UP (8 minutes or less)
3 rounds:
25 Single Unders
10 Mountain Climbers
10 Sit Ups

CONDITIONING
With a 25-minute running clock, for total reps:
1) As many reps as possible in 5 minutes:
12 Box Jump Overs, 24/20”
12 Bar Facing Burpees
12 Front Squats, 135/95#

- Rest 5 minutes, then:

2) AMRAP in 5 minutes:
10 Box Jump Overs, 24/20”
10 Bar Facing Burpees
10 Front Squats, 135/95#

- Rest 5 minutes, then:

3) AMRAP in 5 minutes:
8 Box Jump Overs, 24/20”
8 Bar Facing Burpees
8 Front Squats, 135/95#

STRENGTH (18 minutes)
Strict Press:  7x3 – Start at 65% Strict Press 1RM and increase weight each set; no heavier than 90%.

Friday, 20 March 2015

WARM UP (8 minutes or less)
2 rounds:
25 Jumping Jacks
10 PVC Around The Worlds
10 Kettlebell Swings
10 Kettlebell Deadlifts

OPEN SPECIFIC MOVEMENT PREP / WARM UP – TBD

Complete as many reps as possible in 8 minutes:
3 Handstand Push Ups
3 Cleans, 185/125#
6 Handstand Push Ups
3 Cleans, 185/125#
9 Handstand Push Ups
3 Cleans, 185/125#
12 Handstand Push Ups
6 Cleans, 185/125#
15 Handstand Push Ups
6 Cleans, 185/125#
18 Handstand Push Ups
6 Cleans, 185/125#
21 Handstand Push Ups
9 Cleans, 185/125#
Etc., adding 3 reps to the Handstand Push Ups each round, and 3 reps to the Clean every 3 rounds.
• Go to this link for more in-depth movement descriptions and standards.

CF GAMES OPEN 15.4 (Scaled)
Complete as many rounds and reps as possible in 8 minutes:
10 Push Presses, 95/65#
10 Cleans, 115/75#

Thursday, 19 March 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 18 March 2015

WARM UP (11 minutes or less)
3 rounds:
200m Run
10 PVC Shoulder Dislocates
10 Air Squats
10 Alternating Stationary Lunges

CONDITIONING
1) EMOM for 7 minutes:  Power Snatches – Start at 55% Power Snatch 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep
- Rest 3 minutes, then:

2) EMOM for 7 minutes:  Power Cleans – Start at 55% Power Clean 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep
- Rest 3 minutes, then:

3) EMOM for 7 minutes:  Thrusters – Start at 55% Thruster 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep

EXTRA CREDIT (after class, if you have time)
CONDITIONING
4 rounds for time:
12 Jerks, 135/95#
12 Box Jumps, 24/20”
12 Cleans, 135/95#
12 Chest-to-Bar Pull Ups