Coaches Meeting

July 3
(No coach led classes today)


6 x 200m Run
Rest 1min between sprints

8 Min AMRAP
100ft Bear Crawl (Rx+ Handstand Walks)
25 Air Squats

Event Announcement/Active Recovery

July 2

*Members in good standing with dues will get $100 off clinic fee

 Sign Up/Additional Information

Announcement: Holiday Schedule
July 3 - Class Canceled
July 4 - Class Canceled
July 6 - Normal 1730 Class
*Due to the holiday weekend we will not be holding certain classes.  WODs will be programmed/posted if you would like to go in.  If any coaches hold an open gym it will be posted to the website or Facebook. 




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.

Change of Command

July 1



Skill: 7 Sets (Not for Time)

5 Toes to Bar + 5 Chest to Bar Pull ups (Unbroken)
5 Tall Box Jumps

Metcon

4 Rounds
4 Bar Muscle ups (Scale: 7 Chest to Bar Pull ups)
7 Burpee Box Jumps  (30/24)


#LatePost

June 30


7 x 3 Deadlift
-Warm up to about 60%
-Add Weight Each Set


"Diane"
21 - 15 - 9
Deadlift (225/155)
Handstand Push ups

 

Ocean Breeze

June 29



Met Con 

4 Rounds
15 Push Press (95/65)
200m Run
1:1 Rest Between Rounds


Strength
6 x 6 Back Squat
All Sets 60-65% 


Announcement: Holiday Schedule
July 3 - Class Canceled
July 4 - Class Canceled
July 6 - Normal 1730 Class
*Due to the holiday weekend we will not be holding certain classes.  WODs will be programmed/posted if you would like to go in.  If any coaches hold an open gym it will be posted to the website or Facebook. 

Sunday

Announcement: Holiday Schedule
July 3 - Class Canceled
July 4 - Class Canceled
July 6 - Normal 1730 Class
*Due to the holiday weekend we will not be holding certain classes.  WODs will be programmed/posted if you would like to go in.  If any coaches hold an open gym it will be posted to the website or Facebook. 



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.

Staredown

June 26


EMOM 9mins
1 Power Snatch + 1 Squat Clean + 1 Thruster
Min 1-3 (115/75)
Min 4-6 (135/95)
Min 6-9 (155/115)

AMRAP 9
10 Clusters aka Squat Clean Thruster (95/65)
50 Double Unders

Active Recovery

Announcement: Holiday Schedule
July 3 - Class Canceled
July 4 - Class Canceled
July 6 - Normal 1730 Class
*Due to the holiday weekend we will not be holding certain classes.  WODs will be programmed/posted if you would like to go in.  If any coaches hold an open gym it will be posted to the website or Facebook. 

June 25

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.

Daibutsu

June 24


Find a 1RM
Overhead Squat


2 Rounds
15 - 10 - 5
Overhead Squat (95/65)
Pull Ups

Beach Bums

June 23

For Time:

30 Box Jumps (24/20)
25 Kettlebell Swings (55/35)
20 Plate Burpees (45/25)
15 KB Goblet Squats (55/35)
10 Overhead Plate Walking Lunges (45/25) - Per Leg
400m Run
10 Overhead Plate Walking Lunges- Per Leg
15 KB Goblet Squats
20 Plate Burpees
25 Kettlebell Swings
30 Box Jumps

Morale Day

June 22

7 x 5 Ring Dips
-Add Weight Each set
Scale: Banded dips, Box dips, Parallette dips.  Make each set more challenging


6 Rounds
4 Power Cleans (185/135)
10 Wall ball (20/14)

Sunday

Announcement: Holiday Schedule
July 3 - Class Canceled
July 4 - Class Canceled
July 6 - Normal 1730 Class
*Due to the holiday weekend we will not be holding certain classes.  WODs will be programmed/posted if you would like to go in.  If any coaches hold an open gym it will be posted to the website or Facebook. 



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.

Suit Up

June 19


Strength:
8 x 3 Front Squats
All sets at 70-75%


17 Min AMRAP
50 Double Under
20 Alternating Pistols
10 Alternating Kettlebell Snatches (55/35)

Active Recovery

June 18

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.

Lady Liberty

June 17 


WOD 1
3 Rnds
7 Deadlifts (245/175)
14 Toes to Bar
21 Wall Ball (20/14)

-REST-
(Coach will set time limit/All athletes start WOD 2 at same time)


WOD 2
6 min AMRAP
30 Double Under
15 Burpees

Beast Mode

June 16


Strength:

5 -5-3-3-2-2-1-1-1
 Back Squat

-Warm up to about 60%
-Add Weight each set

3 x 400m run
1:1 Rest 
(Rest equal time to each run)

The Original Girls

June 15

 

15 min muscle up progressions
Technique WOD
Efficiency Tips
Scale Options:
-Jumping Muscle ups
-Ring Row to Transition



“Nasty Girls”
3 Rounds 
50 Squats
7 Muscle Ups*
10 Hang Cleans (135/95)

*Scale 3 pull ups/3 dips = 1MU

Sunday


  We have three athletes throwing-down at Reebok CrossFit Heart & Beauty's beach day.  Wish them luck!!

 

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

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

Bless the Platform

June 11


15 Minutes - Clean and Jerk Technique Work
- Burgener Warm Up
- Technique WOD - Clean
- Technique WOD - Jerk

Strength: 
6 x 1 Clean and Jerk
- Warm up to about 80%
- Complete 6 heavy singles (85-90%)


WOD:
In teams of 2
Row 2000m
* Partner must be holding a barbell (135/95) in front rack position for other Partner to be touching the rower handle.  If barbell is dropped while partner is rowing, 5 penalty burpees each. 


 

Active Recovery

June 11


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.

Thank You

June 10

Samurai CrossFit wants to wish the Duarte's the best of luck on their new assignment!  This affiliate would not be where its at without your hard work and dedication.  They won't be too far, so we'll all be looking forward to then next WOD we all get to throwdown on together.   


For time:
With a Running Clock

400m Run
25 Deadlifts (225/185)
-Rest 2min-
400m Run
20 Bar Facing Burpees
-Rest 2 min-
400m Run
15 Hang Power Cleans (155/115)
-Rest 2 Min-
400m Run
10 Ground to Overhead (135/95)

Three Musketeers

June 9

10 min 


Skill Test:
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders, must stop the rope each set.
Scale = unbroken singles, decrease reps/go up to the 25 set and back down.


WOD:
For Time
400m Run
-then-
10-8-6-4-2
KBS (70/55)
50-40-30-20-10
Double Unders
-then-
400m Run

 

Kristin's WOD

 This Wednesday's 5:30 class will be Kristin's last chance to throwdown with us before her move to Yokosuka.  A special WOD will be posted, so please come out to thank her for all the hard work over the years and send her off right!!

You Going Learn Today

June 8

 

15 Min Snatch Technique Work
-Coach Burgener Warmup
-Technique WOD

Strength:
6 x 1 Snatch  
-Warm up to around 75-80%
-Complete 6 Heavy Singles (85-90%)


WOD:

30 Burpee + Deficit Handstand Push Up (6"/4")
(Burpee, Kick up to the wall, HSPU, Kick back down)
 


Scaled:
6 Rounds
5 Burpees
5 HSPU Scale (Box HSPU, Seated DB Push Press, Push Press)





Recovery Day

Kristin's WOD

 This Wednesday's 5:30 class will be Kristin's last chance to throwdown with us before her move to Yokosuka.  A special WOD will be posted, so please come out to thank her for all the hard work over the years and send her off right!!

 

Beach Throwdown

Reebok CrossFit Heart and Beauty will be hosting a Beach Throwdown on Shonan Fun Beach June 14th.  We have a couple of athletes planning to compete.  If you are interested in competing and/or coming to cheer them on, please email samuraicrossfit@gmail.com so we can coordinate rides. 

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

Beach Throwdown

Reebok CrossFit Heart and Beauty will be hosting a Beach Throwdown on Shonan Fun Beach June 14th.  We have a couple of athletes planning to compete.  If you are interested in competing and/or coming to cheer them on, please email samuraicrossfit@gmail.com so we can coordinate rides. 


Kristin's WOD

 This Thursday will be Kristin's last chance to throwdown with us before her move to Yokosuka.  A special WOD will be posted, so please come out to thank her for all the hard work over the years and send her off right!! Time and locations TBD.  

 

 

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

New Found Glory

June 5

 
4 x 7 Back Squat
 -All Sets at 65 - 75%

5 Rounds
20 Wall Ball (20/14)
10 GHD Sit ups (2x Abmat Sit ups)

Cash Out
25 Back Extensions or Reverse Hypers (light weight)

Active Recovery


June 4

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.

 

Put in on the Bar

June 3

Strength:
5 - 5 - 3 - 3 - 1 - 1 - 1
Thruster
-Warm up to around 50% of 1rm Thruster
-Add Weight Each Set

WOD:
For Time
7 - 6 - 5 - 4 - 3 - 2 - 1

Thrusters (135/95)
Bar Facing Burpees
Chest to Bar Pull Ups

SHANKLE!!!

June 2

 

7 x 3 Tall Snatch  
-No dip/drive, pull yourself under the bar
-No heavier than 50-55% of 1rm 


15 Min AMRAP
2 Squat Snatches (115/85)*
200m Run
 *Add 2 Squat Snatches Each Round


Gone to the Beach

June 1 

Strength/Skill:
5 x 5 Strict Press
-At around 60% of 1rm

5 Tall Box Jumps between each set


WOD: 
 4 Rounds 
15 Box Jumps (24/20)
15 Toes to Bar 

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.

 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

Saturday


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

Its Just a Med-Ball

May 29

20 Minutes to Establish a 1RM
Clean + Jerk


In teams of 2
20 Rounds
15 Wall balls (20/14)
-Partners must alternate each round