June 30, 2016

Jess will instruct at 5 am today!

WOD: for time -
5-4-3-2-1 squat clean (#135/95) - go up by #20(M)/#15(F) for each set
then immediately perform 3 rds of:
400M run
15 KBS (32/24kg)

For the squat cleans, men will do five reps @ #135, then immediately add #20 and complete four reps @ #155, then immediately add #20 and complete 3 reps @#175, etc.

June 29, 2016

Jess is running instruction on Wednesday June 29 @ 6 pm

WOD:

100 m run/sprint, 20 push-ups, 1 minute rest
100 m run/sprint, 20 walking lunges, 1 minute rest
100 m run/sprint, 20 pull-ups, 1 minute rest
100 m run/sprint, 20 burpees, 1 minute rest
100 m run/sprint, 20 squats, 1 minute rest
100 m run/sprint, 30 seconds hollow hold

June 28, 2016

While the Fitness Center Annex is under repair, do the best you can! The basketball court and weightlifting room are still open. We'll be back in business soon!

Jess will be instructing today at 6pm.
Push Press- 5x5 @ 80% 
WOD-
4 rounds for time
27 Wall balls
21 Burpees
 9 Pull ups

June 27, 2016


Samurai CrossFit,

We've got folks interested in keeping this going, so programming will continue! 

Strength: Front Squats 3x8
WOD: For Time
20 Deadlifts (225/155)
50 Double Unders
15 Deadlifts
75 Double Unders
10 Deadlifts
100 Double Unders
5 Deadlifts

June 15, 2016


Samurai CrossFit,

This summer we are loosing a majority of our coaches to transfers and have not found new board members to take take over the program.  Unfortunately our last day of official programing and classes will be June 15th.

As notice for anyone at Yokota interested in taking over the affiliate and private organization, the basic infrastructure will still be available:
-Private Org Constitution and paper work
-Military CrossFit Affiliate License
-Domain Name/Website
-Gmail account w/ document drive
-Facebook Page/Group
Please contact us through the website or Facebook Page if you are interested in transferring over any of these resources.

SCF wants to the thank our coaches for the countless volunteer hours put in to running the program and coaching classes.  A special thanks to those that set the foundation for our affiliate and private organization.  To all our members, past and present, it’s been an amazing opportunity to be part of your fitness journey and we hope that you continue represent CrossFit and Samurai CF here at Yokota.

V/R,

Samurai CrossFit Coaches and Board

June 13, 2016

Skill/Conditioning:

Tabata (20s work/10s rest; 8rnds)
Double Unders
Freestanding Handstand Hold

-Alternate movements
-Scale: Handstand against wall, alternate direction facing wall.



Met Con:
30 Kettlebell Snatches (45/25) (alternate: 5R/5L)
30 Double Unders
30 Burpee Box Jumps (24/20)
30 Double Unders
30 Kettlebell Snatches (45/25) (alternate: 5R/5L)

Active Recovery



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

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.

June 8, 2016

Skill/Conditioning
2 Rounds:
Tabata (20s work/10s Rest)
Push ups
Air Squats
-Alternate movement each work set. 


MetCon:

"Alternating DT"
-In Teams of Two
5 Rounds
P1: 12 Deadlift (155/105)
P2: 12 Deadlift
P1: 9 Hang Cleans
P2: 9 Hang Cleans
P1: 6 Push Jerks
P2: 6 Push Jerks

June 6, 2016

Strength:
Back Squat
3 - 3 - 3 - 2 - 2 - 1 - 1 - 1
-Build to a heavy Single



MetCon:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Abmat Sit Ups

June 3, 2016

Strength/Skill:
Power Snatch
4 x 3
-Touch and Go sets
-All sets above 75% of 1rm Power Snatch


MetCon:
21 - 15 -  9
Row for Calories
7 Handstand Pushups after each round 

June 1, 2016

Strength:
Back Squat
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
4 x 3 @ 85%


MetCon:
7min AMRAP
3 Kettlebell Swings (55/35)
3 Wallball (20/14)
6 Kettlebell Swings (55/35)
6 Wallball (20/14)
9 Kettlebell Swings (55/35)
9 Wallball (20/14)
12 Kettlebell Swings (55/35)
12 Wallball (20/14)
15 Kettlebell Swings (55/35)
15 Wallball (20/14)
.....etc.




Memorial Day Murph

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Wear 20lb vest or body armor if available


May 29, 2016



Samurai CrossFit,

This summer we are loosing a majority of our coaches to transfers and have not found new board members to take take over the program.  Unfortunately our last day of official programing and classes will be June 15th.

As notice for anyone at Yokota interested in taking over the affiliate and private organization, the basic infrastructure will still be available:
-Private Org Constitution and paper work
-Military CrossFit Affiliate License
-Domain Name/Website
-Gmail account w/ document drive
-Facebook Page/Group
Please contact us through the website or Facebook Page if you are interested in transferring over any of these resources.

SCF wants to the thank our coaches for the countless volunteer hours put in to running the program and coaching classes.  A special thanks to those that set the foundation for our affiliate and private organization.  To all our members, past and present, it’s been an amazing opportunity to be part of your fitness journey and we hope that you continue represent CrossFit and Samurai CF here at Yokota.

V/R,

Samurai CrossFit Coaches and Board

May 27, 2016

Strength
5 x 5
Push Press
-All Sets at 50-60%


MetCon
18 - 15 - 12 - 9 - 6 - 3
Box Jumps  (24/20)
3 Muscle Ups after each round



Active Recovery



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

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.

May 25, 2016

Skill/Conditioning
Tabata (20s work/10s Rest; 8rnds)
Strict Pull ups
-immediately  into -
Max Effort Unbroken Double Unders


MetCon:
For Time
100 Double Unders
50 Medball Cleans (20/20)
40 Kettlebell Swings (55/35)
30 Bar Facing Burpees
20 Toes to Bar
10 Handstand Push Ups


May 24, 2016

Strength/Skill
5 x 5
Overhead Squat
-All sets at 60 - 70%


MetCon
AMRAP 12 Min
200m Run
20 Push Ups 

May 23, 2016

Conditioning:
10 x 100m
Row
Rest 45 - 60s between efforts
or
Alternate rounds with a partner


MetCon
5 Rounds
12 Wall Ball (20/14)
9 Box Jumps (24/20)
6 Chest to Bar Pull up

May 20, 2016

Strength
3 - 3 - 3 - 2 - 2 - 1 - 1 - 1
Power Clean
-Start around 50-60%
-Singles should be around 80%

Conditioning:
Every 30s for 5 Minutes
1st 30s: 3 Power Cleans  (135/95)
2nd 30s: 1 Clean + Jerk (135/95)


METCON:
For Time:
30 GHD Sit-ups
1K Row

Active Recovery



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

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.

May 18, 2016

MetCon:

4 Rounds
10 Chest to Bar Pull Ups
10 Kettlebell Sumo Deadlift High Pull (70/55)
400m Run 

May 17, 2016

Skill/Conditioning
Box Jump
7 x 3
-Start at 24/20
-Add Height Each round


MetCon

3 Rounds 
50 Double Unders
15 Squats
10 Toes to Bar 
7 Handstand Push ups
25 Double Unders

May 16, 2016

Strength:
Back Squat
5 x 5
-Start around 50 - 55 %
-Add weight each set



MetCon
6 min AMRAP
Shuttle Run
1 Muscle Up

Shuttle Run = Basketball half court, back, full court, back or estimate distance outside.
Muscle up scale = 3 Strict Pull ups / 3 Strict Dips alternate movement each round. 

May 13, 2016

MetCon:

AMRAP 7min
5 Pull Ups
10 Push Ups
15 Squats


Strength:

Deadlift
7 x 3
- All sets at 65 - 70 % 

Active Recovery



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

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.

May 11, 2016

WOD 1:

21 - 15 - 9
Cal Row
Box Jumps (24/20)


WOD 2:
60 - 40 - 20
Double Unders
22 - 16 - 10
Dual KB weighted step ups (45/25)* - (24/20in Box)

*Total Step ups
*Two KB held at waist level 


May 10, 2016

Strength/Conditioning

10 x 1 of the Complex:
 3 Front Squats + 1 Jerk
-All sets at 60-65% of 1rm Clean

MetCon

800m Run
Max Effort Unbroken Wall Ball (20/14)
-Rest 1 Minute-
400m Run
Max Effort Unbroken Wall Ball
-Rest 1 Minute-
200m Run
Max Effort Unbroken Wall Ball


May 9, 2016

Skill/Conditioning
4 Rounds
3 - Strict Pull Ups
3 - Strict Toes To Bar
3 - L-Sit Pull Ups

10 - GHD Sit ups between Each Round



MetCon:
8 Rounds
7 Kettlebell Sumo Deadlift High Pull (70/55) 
6 Kettlebell Swings
5 Kettlebell Goblet Squats

May 6, 2016

Establish a Heavy Single:
Snatch


MetCon:
12 min AMRAP
12 Push Ups
12 Alt Pistols or Walking Lunges per Leg
12 Toes to Bar 

Active Recovery



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

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.

May 4, 2016

Every 2 Minutes for 20 min
5 Bar Facing Burpees
10 Wall Balls
20 Double Unders

May 3, 2016

Skill/Conditioning:

Tabata (20s Work/10s Rest; 8 rounds)
Handstand Hold
-Alternate direction which you face the wall each round

-Rest 3-4 min-

Tabata
Row for Calories


-Rest 3-4 Min

Tabata
Hollow-Rocks
Superman Holds
-Alternate Movements each round


MetCon
21 - 15 - 9
Handstand Push Ups
Box Jump Overs (24/20)

May 2, 2016

Back Squat
5 x 5
- All sets at 65-70%
- Complete 15 Push Ups between each set



4 Rounds
200m Run
15 Kettlebell Swings (55/35)
10 Pull Ups

April 29, 2016

Skill:
7 x 1 of the Complex:
1 Muscle Up + 3 strict Dips

Or

7 x 3 Chest to Bar Pull ups
7 x 3 strict dips
-Alternate Movements


 MetCon:
8 -7 - 6 - 5 - 4 - 3 - 2 - 1
Handstand Push Ups
Bar Facing Buprees*

*Use parallettes or KB to mimic height of barbell. 

Active Recovery



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

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.

April 27, 2016

Strength:
Deadlift
6 x 3
-Start around 55%
-Add Weight Each set


15 - 20 - 10 - 5
Wall Ball
Toes to Bar

April 26, 2016

21 Min AMRAP
100 Double Unders 
800m Row
400m Run

April 25, 2016

Strength/Skill:
10 x 1 of the Complex
1 Snatch + 2 Overhead Squats
- 60 - 65% of 1rm Snatch

MetCon:
3 Rounds
5 Strict Pull Ups
10 GHD Sit ups
15 Kettlebell Goblet Squats (70/15)

April 22, 2016

Skill/Conditioning
5 Rounds, Not for Time:

7 Toes to Bar
7 GHD Sit Ups
7 GHD Hip Extensions


METCON:

AMRAP 18 Min
30 Cal Row
5 Muscle Ups or 2 Rope Climbs