Saturday, 24 June 2017

Strength:
8-6-5-3-3-2-1-1 Squat Clean


Partner WOD:
20 min AMRAP

Partner A: 400m Run
Partner B: 5 pull-ups, 10 push-ups, 15 air squats

-Partners must switch every time A comes back from the run. 
-Partner A will pick up wherever Partner B left off on the AMRAP
-Score = total Rounds + Reps of the 5, 10, 15 workout

Tuesday, 20 June 2017

3 Rounds, As Many Reps As Possible:
Pull-ups
Wall balls (20/14)
Air squats
Push-ups
Lunges
Sit-ups

1 minute at each station. Clock doesn’t stop between stations, move when each minute ends. Rest 2 minutes after each completed round.

Monday, 19 June 2017

Mainsite (crossfit.com)
3 rounds for time of:
30 kettlebell swings, 53 lbs/35 lbs
20 double-unders
Run 400 meters

Post time to comments.



Saturday, June 17, 2017


Saturday 17JUN16


"McGhee"


30 min AMRAP
5 Deadlifts
13 Push Ups
9 Box Jumps


Level 1 - 135/ 95 lbs
Level 2 - 185/ 135 lbs
Level 3 - 275/185 lbs


Scale as needed. This is a long workout, but a "hero" workout. Click the link below to read Corporal Ryan McGhee's bio as well as a video of some high level crossfitters pushing through the workout.
https://www.crossfit.com/workout/2010/04/15#/comments

Friday, June 16, 2017

12 min EMOM



Min 1: 3 Back Squat 70-80% of 1 rep max
Min 2: 3 shuttle sprints across gym floor ...
Min 3: Air Squat for whole minute
Min 4: rest



#legday


Score is total number of air squats. Push hard on the sprints.

Thursday, 15 June 2017

From Main Site: 

Tuesday 170613
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.

Wednesday, 14 June 2017

Rest Day! Relax. Unwind. Meditate. Stretch. Do something active. -Coach Kerry

Tuesday, 13 June 2017

21-15-9
Wall Balls (20/14)
Burpees

Rest 4 mins, then...

9-15-21
Wall Balls (20/14) 
Burpees

Monday, 12 June 2017

STRENGTH: 
5x5 Hang Cleans 
Score is heaviest weight used for entire set

METCON:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
KBS (53/35)
Row for Calories

Sunday, 11 June 2017

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.

Saturday, 10 June 2017

Skill:
Fireman carry
Partner WOD:
AMRAP 20 mins20 Wall balls (20/14)20 Burpees20 KBS (53/35)200m Partner carry (100m per partner)
*1 partner works, the other rests. Alternate as needed.

Friday, 9 June 2017




2 SETS OF WARM UP COMPLEX:::
6 snatch pull to knee / 6 snatch pull / 6 power snatch / 6 OHS


STRENGTH:
Lvl 1: 5 x 1 power snatch into 5 reps Overhead Squat **Slow and controlled!!! 
Lvl 2/3: 5x snatch complex: 1 snatch + 1 hang snatch + 1 overhead squat + 1 heaving snatch balance
**Use rest in-between each set to work on ankle, hip flexor, and T-spine overhead squat mobility 


Score is heaviest weight used in full set.  

Wednesday, 7 June 2017


*****A group of us will be meeting at the track at 5:30 PM for active rest ultimate frisbee! Come on out and apply your fitness for some fun! *****

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.

Tuesday, 6 June 2017

Death by Clean & Jerk 

With a continuously running clock perform 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Level 1: 75/55
Level 2: 105/75
Level 3: 135/95

Score is total rounds and partial reps in the last round completed. 

Monday, 5 June

AMRAP 20 minutes
5 Handstand push-ups 10 1-legged (pistol) squats 15 Pull-ups
Compare to: April 10th, 2017

Sunday, 4 June, 2017

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.

Saturday, 3 June 2017

Skill
Find your max box jump height


WOD:
"Pet Rock"

In teams of 2:

120 Sit-Ups
100 Push-Ups
80 Goblet Squats (53/35)
60 Box Jumps (24"/20")
40 KB Swings (53/35)
20 Strict Pull-Ups

*1 partner works at a time
**The other partner must be holding the KB (your pet rock) while the other partner works. Don't let your pet touch the ground. If your pet touches the ground at any time, each person must drop and do 10 burpees

Level 1: 53/35#
Level 2: 72/53#

Friday, 2 June 2017

Strength
5-5-5-5-5 Deadlift




WOD
For time:




150 Wall Balls (14/10)
*every time you break a set, run 100m






2 Scores for today: weight of last deadlift set, and time for the WOD

Thursday, 1 June 2017

For time:
5K Run

Your friends will notice if you skip 😅 You can do this!

Wednesday, 31 May 2017

REST DAY

Big life improvements start with small habit changes, so just for today, try these three things: 1) get at least 8 hours of sleep, 2) cut out food/drinks with added sugar, 3) don't drink alcohol, and 4) eat primarily meat and vegetables at every meal. Test it out, see how you feel tomorrow. If you like how you feel, try it for one more day.

Our next Foundations course is this Saturday, 3 June, from 0700-0900. Just send us a message or tell a coach to sign up, then sign a waiver form here. If you enjoy what you get out of Samurai CrossFit, don't keep us a secret, tell a friend!

Tuesday, 30 May 2017

Tuesday, 30 May 2017

3 rounds for time:
20 alternating lunges w/ plate overhead (45/35)

30 sit-ups