July 27, 2016

Skill: 
Handstand Technique work

Conditioning: 
12 HSPU
15 Back Squat (60% of 1RM)
20 Burpees
9 HSPU
18 Front Squat
20 Burpees
6 HSPU
21 Overhead Squat
20 Burpees

Post time to comments 

July 26, 2016

Strength: 
Pull Ups (weighted if possible)
6x6

Conditioning: 
For time:
Run 800 meters
Run 400 meters backwards Run 800 meters
Run 400 meters backwards

Post time to comments 

July 25, 2016

Strength: 
Clean Technique Work (keep sets light and focus on form)
6-5-4-4-3

Conditioning: 
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

Post time in comments


July 22, 2016

Strength: 
Weighted Dips 3-3-3-3-3

Conditioning: 
Run 7 km

Post time to comments

July 21, 2016

Strength:
Snatch Balance 3-3-2-2-1-1-1

Conditioning: 
"Diane"
21-15-9 rep rounds for time of:
Deadlifts 225/155
Handstand Push-Ups


Post time to comments 

July 20, 2016

Skill: 
Work up to highest box jump, start at (men: 24 inch box. women: 20 inch box.)

Conditioning: 
FRAN
21-15-9
Thrusters (95/65)
Pull-ups

Post time to comments

July 19, 2016

Skill Work: 
Accumulate 5 Minutes of Bridge Ups Hold

  • Every time you break, perform 5 V-Ups

Conditioning:
AMRAP in 15 min
7 OHS 95/65 lbs
9 HRPU
11 Abmat Situps

Post rounds to comments

July 18, 2016

For time:
100 chest-to-bar pull-ups
100 handstand push-ups
100 GHD sit-ups
100 one-legged squats, alternating 
Post time to comments.


July 15, 2016

Strength: 
Front Squat 3-3-3-3-3

METCON:
5 rounds for time of:
50 double-unders
45 lb. dumbbell squat cleans, 15 reps
15 burpees
50 double unders
2 minute rest

July 14, 2016

Strength:
Deadlift 5-5-3-3-3-1-1-1-1-1

METCON:
3 rounds for time
Run 200 meters
7 push press, 115/85
14 ring rows

Post time to comments

July 13, 2016

Strength:

Snatch review + work up to WOD weight (80-85% of ORM) 
*if unable to do overhead squat and hold bar overhead in a squat position, do not attempt snatch. Review snatch mobility and strengthen your overhead squat first.

Clean and jerk review + work up to WOD weight (80/85% of ORM)

METCON: 
Complete as many rounds as possible in 7 minutes of: 
205lb. (Or 80-85% of ORM) snatch, 1 rep.
204lb. (Or 80-85% of ORM) clean and jerk, 3 reps

Post rounds completed to comments

July 12, 2016

Improving the Squat with Kelly Starrett

Strength: 

Back squat 5-5-3-3-3-1-1-1-1-1



METCON: 

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall Ball shots, 20 lb ball/14 lb ball
15 Kettlebell swings, 1.5 pood (54 lbs)/1 pood (35 lbs)

Post number of reps in comments below

July 11, 2016

Strength:
      Handstand progressions!

            If you are unable to do handstands on the wall: 
                  5 sets of 60 seconds each: 
                  Hollow Body Planks
                  Tripod/fully extended Headstand

            If you do not have a freestanding handstand:
                  Tabatas (8 sets of 20 seconds of movements, 10 seconds of rest)
                  Handstand on wall, chest to wall
                  Handstand on wall, back to wall

             If you have a freestanding handstand: 
                  5/10 minutes of handstand walks (record longest distance) 
                  AND/OR  5/10 minutes of straddle press to handstand work

METCON: 
      "Loredo" 
                  Six rounds for time of:
                  24 squats
                  24 push ups
                  24 walking lunge steps
                  Run 400 meters

Post time to comments

July 8, 2016

Strength: 
3-3-3-3-3
Overhead Squat 
Overhead Squat Technique and Review

METCON: 
4 rounds for time (holding 2 dumbbells 45lbs/25lbs) : 
50 meters of lunges 
350 meters farmers carry 

Post time in the comments below 

**There will be no coach led class today**

July 7, 2016.

STRENGTH: 
Snatch Grip Deadlift (5X5) start with 60% of 1RM deadlift

METCON: 
For time:
Run 800 meters
Run 400 meters backwards Run 800 meters
Run 400 meters backwards 
Post time to comments. 

July 6, 2016.

STRENGTH:
5x5 front squat (start at 65% ORM, and add weight each set) 

METCON:

Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee pull ups

July 1, 2016

Jess will be running class at 6 pm tonight.

WOD-
20 min AMRAP
Run 1 lap
21 KB swing 24/16
12 Pull-ups
21 Sit-ups 

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