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

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 20, 2016

 Strength/Skill:
10 x 1 of the Complex:
1 Clean + Jerk + 2 Thrusters (115/75)


MetCon:
4 Rounds
5 Burpee Box Jumps (30/24)
6 Chest to Bar Pull ups
7 Handstand Push Ups
200m Run





April 19, 2016

Strength:
Back Squat
6 x 3
-All Sets above 70-75%


MetCon:

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

April 18, 2016

Conditioning
4 Rounds
200m Jog/Light Run (50-55%)
200m Sprint


MetCon
4 Rounds
20 Wall Ball (20/14)
20 Kettlebell Swings (55/35)

April 15, 2016

Strength:
Bench Press
5 x 5
-All sets at 60-65%


WOD:
For Time: 
21 Toes to Bar
21 Box Jumps
15 Chest to Bar Pull Ups
15 Box Jumps
9 Muscle Ups/Burpee + Jumping Pull Up
9 Box Jumps

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 13, 2016

Skill/Conditioning:
1 min AMRAP: Row for Calories
-Rest 1 Min-
1 min AMRAP: Double Unders
-Rest 1 Min-
400m Sprint


WOD:
"Karen"
 150 Wall Balls (20/14) 

April 12, 2016

MetCon:
Every 2 Minutes for 10 Minutes
2 Muscle Ups or Chest to Bar Pull Ups
4 Handstand Push Ups
8 Kettle Bell Swings (70/55)

Strength:
5 x 5 Back Squats
-All sets at 75-80%

April 11, 2016

6 x 3
Clean and Jerk
-Touch and Go
-65-70%


5 Rounnds
200m Run
10 GHD Sit Ups
10 Dual Kettle Bell Deadlift (70/55)

March 8, 2016

Strength/Skill:
8 x 3 Power Snatch
-All sets at 50 - 60%


MetCon:
6 Rounds
10 Pull Ups
10 Burpees  
10 Overhead Plate Lunges each Leg (45/25)

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 6, 2016

Strength/Skill
5 x 5 Dual Kettlebell Push Press
-At heaviest pair of KB, unbroken

MetCon

AMRAP 10
5 KB Snatch Right (55/35)
20 Double Unders
5 KB Snatch Left
20 Double Unders
10 Kettle Bell Swings
20 Double Unders 


April 5, 2016

Conditioning:
4 x 400m Run
Rest 1min Between Efforts


MetCon
5 Rounds
15 Toes to Bar
15 Box Jumps (24/20)