Grace

August 5

6 x 1 Front Squats
(85-90%)


“Grace”
For Time
30 Clean and Jerks (135/95)

Compare to 17 June 2014


Coast Guard Day

August 4


(50-60% 1 rep max Snatch)
Coach Burgener


3 Rounds
15 Box Jumps (24/20)
20 Pull Ups
25 Wall Ball (20/14)

Still Recovering

August 3


7 x 7 Strict Pull Ups
-Add weight, make each set more challenging



20 Min AMRAP
6 Burpees
100m Run
3 DB/KB Snatches Right (45/35)
3 DB/KB Sntaches Left (45/35)

Recovery

August 2

Thank you to everyone who supported and helped make yesterdays seminar a great success.

Last bit of tear down is going to be today at 9, starting at the Taiyo with brunch to follow.


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.

Superfrog

August 1

Swim WOD (Coaches will not be present)
Natatorium Opens at 1030

EMOM 10
3 In and Outs
4 Burpees


18 Min AMRAP
50m Swim
10 Push ups
10 Alt Pistols


Reminder: If you can help us break down from the seminar on Sunday at around 10am it would be greatly appreciated.   Specifics and plans for brunch will be posted Sunday morning!


Max Out Friday

July 31


Athletes will Test 4 skills and/or Mectons.  Pick an challenge from different modalities and test your best efforts.  For official scores have a coach judge and/or count for you.  

Listed below are some examples, but welcome to ask a coach for ideas or just be creative. Lets fill that PR Board!!!

Gymnastics
Max Effort (ME) Pull ups
ME Unbroken Wall Ball (24/20)
ME Handstand Push Ups
ME Unbroken Muscle Ups

Monostructural
Unbroken Double Unders
400m/800m/1 Mile Run
500m/1K/2K Row

Weightlifting
5rep/3rep/1rep Squat (BS/FS/OHS)
ME Unbroken Thrusters (95/65)
Snatch
Clean and Jerk

METCON
Hellen
Fran
Hero Workouts
Open Workouts



Announcements:  We're still requesting volunteers to help move weights for the Ma Strength seminar.  Any time you can give will be greatly appreciated.  Times will be after class Friday and 10am Sunday.


Saturdays Class is cancelled due to the seminar and SFC closure.  A swim WOD will be posted for those who want to go to the Nat (Opens at 1030)





 

Active Recovery

July 30

*Members in good standing with dues will get $100 off clinic fee
 Sign Up/Additional Information



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.

Three Pulls

July 29

Announcements:  The Ma Strength Weightlifting Seminar is this Saturday.  This is great opportunity to get high level coaching in the Olympic Lifts and meet some athletes from the community.  If you or any friends are interested please sign up through the website (http://www.chineseweightlifting.com/tokyo1/) Sign ups are open until the day of the Event.


Due to the SFC closure, the seminar will be held at the Taiyo. We will be moving gym equipment after class on Friday.  If you can volunteer to help it would be greatly appreciated (and an excellent application of fitness!!)


There will be an "After Party" following the seminar at the Bowling Alley at 7pm.  Nothing formal, just a chance for our members to get together and enjoy the community.  Bring Friends, Family and we'll see who's the fittest bowler.



15 min Snatch Technique Work
Technique WOD - Snatch 


6 x 1
-From the Ground
-From Just Below the Knee
-From Hang (above the knee)
Stay below 55% of one rep max



For Time

15 Overhead Squats (95/65)
100 Double Unders
1K Run
15 Overhead Squats (95/65)

Ma Strength

July 28

Announcements:  The Ma Strength Weightlifting Seminar is this Saturday.  This is great opportunity to get high level coaching in the Olympic Lifts and meet some athletes from the community.  If you or any friends are interested please sign up through the website (http://www.chineseweightlifting.com/tokyo1/) Sign ups are open until the day of the Event.


Due to the SFC closure, the seminar will be held at the Taiyo. We will be moving gym equipment after class on Friday.  If you can volunteer to help it would be greatly appreciated (and an excellent application of fitness!!)


There will be an "After Party" following the seminar at the Bowling Alley at 7pm.  Nothing formal, just a chance for our members to get together and enjoy the community.  Bring Friends, Family and we'll see who's the fittest bowler.




Strength:
5 x 5 Back Squat
70 - 75%


WOD:
3 Rounds
10 GHD Sit ups (2x Abmat Sit ups)
10 Box Jumps (24/20)
10 Ring Dips (Rx+ - Put rings at Muscle Up Height)

Mondays

July 27

Announcements:  The Ma Strength Weightlifting Seminar is this Saturday.  This is great opportunity to get high level coaching in the Olympic Lifts and meet some athletes from the community.  If you or any friends are interested please sign up through the website (http://www.chineseweightlifting.com/tokyo1/) Sign ups are open until the day of the Event.


Due to the SFC closure, the seminar will be held at the Taiyo. We will be moving gym equipment after class on Friday.  If you can volunteer to help it would be greatly appreciated (and an excellent application of fitness!!)


There will be an "After Party" following the seminar at the Bowling Alley at 7pm.  Nothing formal, just a chance for our members to get together and enjoy the community.  Bring Friends, Family and we'll see who's the fittest bowler.


WOD:

20 Min AMRAP 

10 Kettlebell Swings (55/35)
10 Goblet Squats
10 Alt KB Snatches
100m Suitcase Carry*

*1 Kettlebell is held at the waist - alt hands as needed



Rest Day

*Members in good standing with dues will get $100 off clinic fees Sign up/More Info

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.

Hookgrip

July 24
Reminder: Class will be held at 1630

The location for Dan's send off dinner has changed to Yamachan's in Hachioji. We will meet at the bank at 6:20 and carpool to the train station (Higashi-Fussa) no later than 6:30 if you would like to go as a group.

 










15 Minutes - Clean and Jerk Technique Work
- Burgener Warm Up
- Technique WOD - Clean
- Technique WOD - Jerk



Strength
8 x 3 Tall Clean + Jerk




5 Rounds
4 Clean and Jerk (185/135)
3 Muscle Ups

Active Recovery

July 23

*Members in good standing with dues will get $100 off clinic fee
 Sign Up/Additional Information



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.

Target Practice

July 22




4 x 400m Sprints
-Rest as Needed



4 Rounds
10 Wall Ball (20/14)
10 Toes to Bar
10 Burpees

Bear

July 21

Special Announcement:  
As some of you may know, Coach Dan will be departing soon for deployment.  To send him off right, we will be holding a dinner get together this Friday (7/24).  It will be at the Ishikawa Beer Factory at 630.  Please RSVP to Rachel by tomorrow morning if you would like to join.  

Friday's class will be held at 430pm to accomidate our reservation.  






5 x 1 Bear Complex

"Bear Complex"
1 power clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Behind the Neck Shoulder to Overhead

70-80% 1 RM Power Clean


WOD:
10min AMRAP
7 Box Jumps
10 Power Clean (115/85)

For A Good Time Call

July 20





Warm up test:
Every 30s for 5 Min
5 Thrusters (45/35)
-Go slow, focus on squat technique



WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups


Cash out
800m Run


Rest Day

*Members in good standing with dues will get $100 off clinic fees Sign up/More Info

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.

Saturday

July 9

*Members in good standing with dues will get $100 off clinic fee
 Sign Up/Additional Information


WOD: Coaches Choice

Zodiac

July 17

Strength:
5x5 Overhead Squat
(70-75%)



WOD: 
6 Rounds
1 Squat Snatch + 1 Overhead Squat (135/95) (Rx+ 155/115)
100m Run

Active Recovery

July 16

*Members in good standing with dues will get $100 off clinic fee
 Sign Up/Additional Information



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.

Pacing

July 15 





For Load/Not for Time
-Rest as needed between rounds and movements
-Add Weight each round to barbell movements

5 Rounds
5 Thrusters (Bar Starts on the ground)
5 Burpee Box Jumps (24/20)

5 Rounds
5 Front Squats (Bar Starts on the ground)
5 Burpee Box Jumps (24/20)

5 Rounds
5 Snatch-grip Deadlift
5 Burpee Box Jumps (24/20)

Bowls

July 14


Skill/Strength
7x3 Handstand Push Ups
-Add deficit/weight each set


 WOD:
3 Rounds
20 Pull Ups
16 Alt Pistols
10 Handstand Push Ups 

Pre-Order

July 13





Pre Order Ends TODAY
Samurai CrossFit T-Shirts 
Mens Tanks
Womens Tanks




Strength 
Find a 3 Rep Max
Back Squat



MetCon:
21-15-9
Wall Ball (20/14)
Hang Power Clean (115/85)



Rest Day

July 12





Pre Order Ends July 13th
Samurai CrossFit T-Shirts 
Mens Tanks
Womens Tanks




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.



*Members in good standing with dues will get $100 off clinic fee
 Sign Up/Additional Information

 


Sun's Out

July 10



Pre Order Ends July 13th
Samurai CrossFit T-Shirts 
Mens Tanks
Womens Tanks




Dynamic Warm up

Mobility Test: Hold the bottom of a squat for 1 minute

WOD:
3 Rounds
5 Burpees
800m Run
Rest 90s