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 

Active Recovery

May 28

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.

 

Under Construction

May 27

Skill: 6 sets of the Complex

3 Strict Pull ups + 3 Gymnastic Kipping Pull ups + 3 Chest to Bar Pull ups

-Complex should be unbroken

-Rx+: add weight/reps (5,5,5 etc.)

 

 

 

With a Running Clock:


3 min AMRAP
10 Box Jumps (24/20)
10 Pull ups

-Rest 1 Min

3 min AMRAP
100m Run
10 Air Squats

-Rest 1 Min

3 min AMRAP
10 Wall Ball
10 Push Ups

-Rest 1 Min

3 min AMRAP
10 GHD Sit Ups
10 GHD Back Extensions


Going HAM

May 26

 

7 Sets of the Complex:
2 Behind the Neck Jerks + 4 Overhead Squats
All sets around 50-60% of 1rm OHS


“Overhead Annie”
50 Double Unders
50 Sit Ups
10 Overhead Squats (95/65)
40 Double Unders
40 Sit Ups
8 OHS
30 Double Unders
30 Sit Ups
6 OHS
20 Double Unders 
20 Sit Ups
4 OHS
10 Double Unders
10 Sit Ups 
2 OHS


 

Memorial Day "Murph"

May 25

  Image result for murph crossfit wod

From CrossFit.com: 
"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."


WOD: 1000 at the Samurai Fitness Center

Cookout: 1400 at the East Side Sakura Shell Pavilion.  (Across the street from the movie theater) 

WHAT TO BRING: for the WOD bring a towel to wipe off all that sweat and a bottle (or two) of water!

for the BBQ bring WHATEVER YOU WANT TO GRILL/EAT/DRINK




Recovery Day

May 24

Memorial Day "Murph"

 Image result for murph crossfit wod

The programmed WOD for Memorial Day (5/25) will be the Hero workout "Murph."  Samurai CrossFit will be getting together to tackle this WOD in honor of those who have sacrificed everything in the service of our country and those who currently serve.  

WOD: 1000 at the Samurai Fitness Center

Cookout: 1400 at the East Side Sakura Shell Pavilion.  (Across the street from the movie theater) 

WHAT TO BRING: for the WOD bring a towel to wipe off all that sweat and a bottle (or two) of water!

for the BBQ bring WHATEVER YOU WANT TO GRILL/EAT/DRINK



See Samurai CrossFit's FB event page for more details and to RSVP.

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

Gains Bowl

May 22

Sorry for the short notice, but since its a Family day we're going to run an "open gym" at 3pm rather than our normal scheduled class. Come throwdown on the programed WOD, work on a weakness, or just chill.

 

EMOM 10 Min
Complex:  1 Hang Squat Clean + 1 Power Clean
- Start around 70% 1rm Power Clean
- Every 2min add weight 


WOD
21 - 15 - 9

Back Squat (155/115)*
Bar Facing Burpees

*Bar starts on the ground 
 

 Memorial Day "Murph"


The programmed WOD for Memorial Day (5/25) will be the Hero workout "Murph."  Samurai CrossFit will be getting together to tackle this WOD in honor of those who have sacrificed everything in the service of our country and those who currently serve.  Following the WOD, we'll get together to cook-out, have a couple cold drinks and enjoy our community.
1000: WOD at the Samurai Fitness Center
1400: Cook-out at the Sakura Shell Pavilion

Active Recovery

May 21

 

Memorial Day "Murph"

 Image result for murph crossfit wod

The programmed WOD for Memorial Day (5/25) will be the Hero workout "Murph."  Samurai CrossFit will be getting together to tackle this WOD in honor of those who have sacrificed everything in the service of our country and those who currently serve.  

WOD: 1000 at the Samurai Fitness Center

Cookout: 1400 at the East Side Sakura Shell Pavilion.  (Across the street from the movie theater) 

WHAT TO BRING: for the WOD bring a towel to wipe off all that sweat and a bottle (or two) of water!

for the BBQ bring WHATEVER YOU WANT TO GRILL/EAT/DRINK



See Samurai CrossFit's FB event page for more details and to RSVP. 


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.

Pause Ex

May 20

SFC has reopened, 1730 class will be at our normal location

5 x 5
Back Squat
All sets at 75-80%

For Time
50 Double Unders
15 Push Press (95/65)
15 Wall Ball - ABmat Sit ups (20/14)*
50 Double Unders
15 Thrusters
15 Wall Ball - ABmat Sit ups
50 Double Unders
15 Ground to Overhead
15 Wall Ball- ABmat Sit ups
50 Double Unders
15 Overhead Squats
15 Wall Ball - ABmat Sit ups 

*Wall-ball starts on the ground behind the head.  Complete a sit-up touching the wall-ball to the floor in front of your toes and returning to the start position. 

Super Set

May 19

1730 Class will be at the East Side Friendship Field - Look for the Pull up bars


With a Running Clock and in Teams of 2

Alternate Full Rounds between partners at each AMRAP

6 min AMRAP
10 Pull Ups
10 Toes to Bar
-then-
6 min AMRAP
4 Line Shuttle Run
-then-
6 min AMRAP
100ft - Bear Crawl (Rx+ Handstand Walk)

 

Bolt

May 18

Announcement 1:  Members should have received an email from Samurai CrossFit regarding our Private Organization board member elections.  Please read the guidance provided on nominations/voting and submit your input by the given dates.  If you are a member in good standing and did not receive the email, please contact us at SamuraiCrossFit@gmail.com 

Announcement 2:  Memorial Day "Murph"

The programmed WOD for Memorial Day (5/25) will be the Hero workout "Murph."  Samurai CrossFit will be getting together to tackle this WOD in honor of those who have sacrificed everything in the service of our country and those who currently serve.  Following the WOD, we'll get together to cook-out, have a couple cold drinks and enjoy our community.  Stand by for times and locations.


1730 Class will be at the SFC Track






7 x 100m Sprints
- Recover/Rest by walking back to the start line

WOD
For Time

400m Run
-Then-
10-9-8-7-6-5-4-3-2-1
Burpees
Jump Squats
-Then -
400m Run

Recovery Day

Memorial Day "Murph"

The programmed WOD for Memorial Day (5/25) will be the Hero workout "Murph."  Samurai CrossFit will be getting together to tackle this WOD in honor of those who have sacrificed everything in the service of our country and those who currently serve.  Following the WOD, we'll get together to cook-out, have a couple cold drinks and enjoy our community.  Stand by for times and locations. 

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.