September 26, 2016.


MONDAY 26SEP2016


Warm-Up:
2 Rounds:
10 Burpees
10 Hollow Rocks
10 Single Leg Deadlift


WOD:
9 Minute EMOM
6 Russian Kettlebell Swings AHAP (As Heavy As Possible)*
10 Burpees


*Double kettlebells is probably going to get the desired effect. >72 lbs is the goal for guys. Girls shoot for 72. This should be a tough 6.


For the double kettlebell swing check out this video for a simple example:
https://www.youtube.com/watch?v=ZOLoHiNIgC8

September 23, 2016.

Dynamic Warm up of Choice (suggested: Junkyard Dog)

Strength: 
5 x 3 Snatch Grip Deadlift

WOD: 
Beginner
AMRAP 12 Minutes
4 Hang Power Snatch
8 Box Jumps
12 Squats

Intermediate:
3 Power Snatch (135/85)
5 Overhead Squat (135/85)
7 Box Jumps (30/24)


*Focus on getting in to good positions on the snatch and overhead squat. Don't be in a rush to stand out of a poor receiving position and do the next rep. Instead, use these 12 minutes to practice moving better! 

Post time to white board/comments below

September 22, 2016.

THROWBACK THURSDAY TO:

September 22, 2014.

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

STRENGTH
High Bar Back Squat:  20 minutes to work up to a 1RM.

BEGINNER CONDITIONING
400m Run
2 minutes –Max Effort Burpees
400m Run
2 minutes –Max Effort Burpees

• This will be completed as one continuous effort without stopping. 

INTERMEDIATE CONDITIONING
Row:
500m – Easy
500m – Hard
500m – Easy
500m – Hard

• This will be done in one 2,000m set without coming off the rower.  The “Easy” 500m should be at your 5km pace.  The “Hard” 500m should be at, or just below, your 2km pace.

Post time to white board/comments below.

September 21, 2016.

DYNAMIC TRACK DRILL WARM UP

1. High Knee Karaoke
2. Over the Hurdle Drill
3. Knee to Chest
4. Figure Four
5. Lunge
6. Lunge with Torso Twist
7. Toe Touch
8. High Knees
9. Butt Kicks
10. Straight Leg 
11. Side Step
12. Side Step Jumping Jacks
13. Sitting Arm Swings
14. Standing Arm Swings
15. Toes out walk
16.Toes in walk
17. Walk on heels
18. Walk on toes
19. Walk on outside of foot.
20. Walk on inside of foot
21. 50 yard shuffle
22. Run 30 yards
23. Run 40 yards
24. Run 50 yards



CONDITIONING
8 x 200 M @ 80-89%, with 3 minute rest


Post Average time of 200 Meter to comments.

September 20, 2016

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

CONDITIONING
“DT”
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Post time to comments.

September 19, 2016.

Dynamic Warm Up


Strength: 
5 sets of 2 reps: 1 High Hang Clean + 2 Front Squats (@ 75% of 1RM clean, complete this complex twice for each set)

Conditioning:
3 Rounds for Max Reps
1 minute of Max Effort Thrusters (95/65)
1 minute of Max Effort Pull Ups (scale down as needed to strict/supported)
-Rest 1 minute between each round. 

Post total reps to white board! 


September 16, 2016

FLASHBACK FRIDAY TO.....

September 16, 2013

WARM UP (15 minutes or less; select movement appropriate to skill level) 
• 3 sets:
1) Burpees x 10
2) Headstand Push Ups (freestanding) x 3
3) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
4) Pistols x 5 (each leg; add weight if able)

INTERMEDIATE WEIGHTLIFTING
3 sets:  Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks) @ 72.5% C&J 1RM
- Rest 2 minutes between each complex.
CONDITIONING
4 rounds EACH for time:
Power Cleans, 135/95#
Front Squats, 135/95#
5 Jerks, 135/95# (either Push Jerk or Split Jerk)
- Rest 3 minutes between rounds.

• If you are able to perform Muscle Ups, substitute 5 Muscle Ups for the 9 C2B Pull Ups & Ring Dips.  Post time for EACH round to whiteboard / comments.

September 15, 2016

Dynamic Warm Up of Choice
HERO WOD:
MichaelMichael McGreevey3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

September 14, 2016

Dynamic Warm Up of Choice

Skill/Strength: 
Snatch Balance 
5 X 3

WOD: 
AMRAP 12 Minutes
4 Hang Power Snatch*
8 Box Jumps
12 Squats


Post time to comments below

Crossfit programming has been used to train top athletes to be ready for anything. Come give it a try with Samurai Crossfit, Monday-Friday 5:30 AM and 4:30 PM.

September 13, 2016

Dynamic Warm Up of Choice

WOD: 
5 rounds for load of:
Complete 5 unbroken sets of of this complex: 
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

RAWR. 

September 12, 2016

Warm up: 
300 M run
then 2 rounds of: 
15 pushups
15 sit ups
5 sumo squats

Skill work: 
Kipping pull up variations (3-5 mins)
Toes to bar variations (3-5 mins)

METCON: 
21-15-9
KBS (50 lb/35 lb)
Burpee box jumps

Post time to comments below

Ever been curious about Crossfit? Get your own group of test friends and commit 2 months with Samurai Crossfit. See how it works for you! 

September 11, 2016

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.


Ladies, lifting heavy is for you too! If you are curious about Crossfit and how it can help you become mentally and physically stronger, come take class with Samurai Crossfit and see what the hype is about.

September 10, 2016

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.
Oldie but goodie! If you have thought about trying crossfit or have been doing Crossfit and are looking for a community, we are here! 

September 9, 2016

Due to the USFJ Command Run & Yokota 9/11 Tower run, no instructor led class will be held on Friday, September 9.

For those looking for a WOD today, try...the Filthy 50!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Post time to board!

September 8, 2016

Instructor schedule for the week: Mon & Tues - no instructor led class. Wed: Lee @ 1700. Thurs & Fri: Lee @ 0600
Dynamic Warmup, then...
WOD:
10 rounds for time -
200M run 5 thrusters (#135/95)

Post time to the board!

September 7, 2016

Instructor schedule for the week: Mon & Tues - no instructor led class. Wed - Lee @ 1700. Thurs & Fri: Lee @ 0600
Dynamic warmup, then...
WOD:

Preform 1 minute of each exercise, with 10 second rest between:
push-ups
sit-ups
pull-ups
plank
squat jumps
double unders
mountain climbers
flutter kicks
1-minute rest

Repeat 



Post total reps to board!

September 6, 2016

Instructor schedule for the week: Mon & Tues - no instructor led class. Wed: Lee @ 1700. Thurs & Fri: Lee @ 0600.
Dynamic Warmup, then...
WOD
Cash in: 100 ABMAT Situps
10-9-8-7-6-5-4-3-2-1
SNATCH (155/115)
CAL ROW
Cash  out: 100 Double Unders
Post time to the board!

September 2, 2016

Instructors this Week: Lee @ 0600 Mon-Thurs. Jess @ 1300 Tues, 1600 Wed-Fri
WOD:
5 Rounds:
30 DB Hang Cleans (40/25)
30 DB push press
30 push ups
2:00 rest

September 1, 2016

Instructors this week: Lee @ 0600 Mon-Thurs, Jess @ 1300 Tues, & 1600 Wed-Fri.
WOD:
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Cash out:  5 sit ups per minute of above WOD. For example, if you made it through minute 12, you owe 60 sit ups. 

August 31, 2016

Instructors this week: Lee @ 0600 Mon-Thurs, Jess @ 1300 Tues & 1600 Wed-Fri.
Bench: 5-4-3-2-1
Deadlift: 5-4-3-2-1
3 Rounds for time:
10 Boxjumps (24/20)
10 GHD Situps
10 Tire Flips
10 T2B
10 KBS (32/24)

August 30, 2016

Instructors this week: Lee @ 0600 Mon-Thurs, Jess @ 1300 Tuesday, & 1600 Wed-Fri
WOD: 5 rft -
400M run
5 back squats (#225/155)

August 29, 2016

Instructors this week: Lee @ 0600 Mon-Thurs, Jess @ 1300 Tuesday, & 1600 Wed-Fri

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)


Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, 26 August 2016


Dynamic Warm up

Mobility Test: Hold the bottom of a squat for 1 minute 

METCON:
200 M Sprint (8-10 sets, with 2 minute rest in-between)

Thursday, 25 August 2016

Warm up test:
Every 30s for 5 Min
5 Thrusters (45/35)
-Go slow, focus on squat technique 



WOD: 
“Fran”
21-15-9
Thrusters (95/65) 
Pull Ups


Cash out 
800m Run

Wednesday, 24 August 2016

Strength:
5 x 5 Overhead Squats
(75 - 80 %)



METCON: 
20 Min AMRAP 

10 Kettlebell Swings (55/35)
10 Goblet Squats
10 Alt KB Snatches
100m Suitcase Carry*

*1 Kettlebell is held at the waist - alt hands as needed

Tuesday, 23 August 2016

Strength:
5 x 3 Deadlift
(70-75%)


METCON:
9 Min AMRAP
5 Deadlift (115/85)
5 Push Press
5 Bar Facing Burpees
25 Double Unders

Monday, 22 August 2016

Skill:
METCON movement play: 
5 Minutes for Highest Box Jump
5 Minutes for Handstand Skill Progression Training
5 Minutes for Pistol Mobility/Skill Training

Metcon: 
50 GHD Sit ups (Abmat Sit ups) 
30 Box Jumps (24/20)
15 HSPUs
30 Alternating Pistols
50 GHD Hip Extensions (Supermans)