Tuesday, 23 May 2017

Tuesday is Benchmark Tuesday! 

Skill Work: Take 15 minutes to work up to set of most unbroken double unders

WOD: 
"Grace"
30 Clean & Jerks 

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

Record your time on the board/in the comments below! 

Monday 22 May, 2017

Monday is Tabata Day!

1 Full Tabata each of:

Box Jumps (24/20)
Hand Release Push ups
Med Ball Clean (20/16)
Plank
KB Swing (53/35)


*Try to maintain consistent reps for each round. Score is sum of least reps completed in round for each exercise.

Sunday, 21 May 2017

Samurai Crossfit will be hosting the Murph Challenge for Memorial Day: Monday, 29 May 2017.

RSVP at our Facebook Event Page

Join us free! Or register to donate to the LT. Michael P. Murphy Memorial Scholarship Foundation @ https://themurphchallenge.com/pages/register/


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, 20 May 2017

Saturday, 20 May 2017
In a team of two, complete as many reps as possible at each two minute station:
Tire Flips
Burpees
Sled Push
Farmers Carries
Rope Climbs
Power Cleans
Sit Ups
Bring a friend! Lets sweat a little!

Friday 19 May 2017

Friday 19 May 2017

COL Richardson is leaving us! ☹️

This Snatch Complex goes out to our Vice Commander of the 374th Airlift Wing.

Take 5 sets to build to the heaviest set of:
3 Snatch Grip Deadlift
7 Hang Power Snatch
4 Power Snatch

Thursday 18 May 2017

Thursday 18 May 2017

Warm up:
8 min of Skill Practice of Handstands. Work on walks, shoulder taps, static holds, wall walks, or box handstand holds.

Workout:
3 Rounds
800m Run
15 Strict Pull Ups
Run Hard!

Wednesday, 17 May 2017

Wednesday 17 May 2017:


Rest Day


Here are some tips that definitely help with recovery! SLEEP! Try to make your room as dark as possible, so that your body produces more natural melatonin and you have less light to distract your sleeping. This will help you to spend more time in "deep sleep" where your recovery is best. Some things you can try to make your room darker: get blackout curtains to put up over your windows, sleep with a mask, cover up electronics that emit light at night, and the list could continue on.


Aim for 8 hours to start your rest day and to end your rest day. The best way to do this is to set a bed time for yourself and schedule out your day so that all of your household chores and day to day tasks are finished before bed time. It is also beneficial to schedule in some time to wind down. This can be time for meditation, reading, taking an epsom salt bath, and so forth. Doing these types of things at the end of your day can help you fall asleep faster and help with stress management from our hectic lives.


There is a lot of information and options here, but choose what fits best for you and/or your families. Sleep well. Have a good rest day.

Tuesday, 16 May 2017

Tuesday


14 min AMRAP


18 Push Ups
12 Pistols*
12 Push Press
18 Front Squats


Level 1 45/35
Level 2 75/55
Level 3 95/75


*Sub 12 of Pistol Progression or 24 Air Squats

Monday, 15 May 2017

Monday


4 rounds:
15 deadlifts
30 sit-ups


Level 1 115/75
Level 2 155/105
Level 3 185/135

Sunday, 14 May 2017

Samurai Crossfit's First Friday Night Fights of 2017! Thanks to all who came out to join in on the 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.

Saturday, 13 May 2017

IN TEAMS OF TWO...
20 minute AMRAP:
6 X 50 meter sprints (alternating partners)
50 meter partner wheelbarrow (switch at 25 meters)
30 push presses (45/35 alternating sets of 5, while one partner is push pressing, the other must hold their bar locked out overhead)
50 meter partner wheelbarrow (switch at 25 meters)
20 jumping air squats (alternating sets of 5)



Friday, 12 May 2017


Morning Class: 
Death by burpees:
Complete one burpee on the start of the first minute, two burpees on the second minute, three burpees on the third minute, and so on until you can no longer complete burpees for the number of minutes on the timer.


Afternoon Class:
to get signed up with a partner to FIGHT FOR GLORY! Costumes highly encouraged. Team names welcome. Celebration with food and drinks to follow. 

Thursday, 11 May 2017



Double Unders Skill Work: 
"Flight Simulator 0.5"
Complete for time:
10 unbroken double unders
20 unbroken double unders
30 unbroken double unders
40 unbroken double unders
50 unbroken double under
...continue rep scheme
You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 15 minutes. 

Gymnastics Skill Work:
3 rounds:
1 min max handstand walk / handstandshoulder touch
1 min L hang
1 min superman
1 min highest level gymnastics pullup
1 min rest

Record max # of unbroken double under on the board! 

Wednesday, 10 May 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.

Tuesday, 9 May 2017

AMRAP 8 minutes:
3 toes to bar (T2B)
6 power snatches
6 T2B
9 power snatches
9 T2B
....continue working up the rep scheme until time runs out.

Level 1: 75/35
Level 2: 95/55
Level 3: 115/75

Score is last completed rep scheme plus completed reps in the next rep scheme (EX: finished rep scheme 15 +16 power snatches)

Post time to white board!


to get signed up with a partner to FIGHT FOR GLORY! Costumes highly encouraged. Team names welcome. Celebration with food and drinks to follow. 

Monday, 8 May 2017

Monday's Memorial

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

"Griff"

For time:
800 meter run forward
400 meter run backward
800 meter run forward
400 meter run backward

Get Down and Dirty Core Down ***Suggest you wear something you're ok rolling in the field on****:
20 reps plank walk out (walk hands forward, then walk toes forward) 
20 reps of each superman to hollow hold roll (switching sides 25 meters down)
50 total russian twists

Sunday 7 May, 2017

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

to get signed up with a partner to FIGHT FOR GLORY! Costumes highly encouraged. Team names welcome. Celebration with food and drinks to follow. 




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, 6 May 2017

Partner WOD

20-minute AMRAP
30 Sit-Ups
30 Wall Balls
30 Box Jumps

*1 partner working at a time