March 31, 2017

  • Strength/Skill
  • Push Press 5 x 5

  • AMRAP - 20 minutes
  • 10 Ring Rows
  • 5 Dumbbell Deadlifts (70/50)
  • 8 Push-Press (95/65)

Post Scores to the Board!

March 30, 2017

Strength/Skill:

Front Squat 3-3-3-3-3

METCON:

21-15-9
Front Squat (95/65)
Burpee

Cashout:

Max Abmat Situps in 2 mins

Post time and max situp reps to the board!

March 29, 2017

Team WOD (teams of 2)

Scores are calculated by recording the total time it takes to complete. Only one person will work at any one time. 

For time 

50-40-30-20-10

Kettlebell swings (53/26)
Pull ups

then...

50-40-30-20-10

Wall Balls (20/16)
Push ups

Post team scores on the board!

March 28, 2017

For time (20 min time cap):
200M run
20 box jump
400M run
20 toes to bar
600M run
20 push-up
800M run
20 lunges
***Don't forget about the Fundamentals Class this Sat, 7-9!***

March 27, 2017

17.5 Re-do 

OR...


3 rounds for time:


One minute of 135/95 back squats

Rest one minute


One minute of chest-to-bar pull-ups


Rest one minute


One minute of 135/95 power cleans


Rest one minute

Saturday/Sunday, 25-26 March 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.

******ANNOUNCEMENTS******

Samurai Crossfit is hosting it's first Foundations Course of 2017! 
TIME: Saturday, April 1 @ 7 AM-9 AM
LOCATION: Samurai Fitness Center Crossfit Annex
If you are interested in taking the course and working out with SCF, fill out our release/waiver form:
https://goo.gl/forms/jnHd2g17SsSdbFDX2 

Friday, March 24, 2017

17.5!!!!!! Whatever hell Dave Castro might bring is what we will be doing. We are all dead meat apparently.

Or

Gymnastics Fun!!

5 Rounds for Quality
Accumulate 60 secs L sit hold from the pull up bar
10 Toes to Bar
Accumulate 60 secs Handstand Hold
10 Handstand Push Up

For Quality means keep moving through the workout, but it is not a sprint. Focus on keeping the core tight and hollow position maintained throughout all of the movements.

Thursday, March 23, 2017

Thursday, 23 March 2017
Rest day for the open workout on Friday. Come out and have some fun at our 17.5 Open Announcement party at 1730 24 March 2017
If not a rest day:
18 min AMRAP
400m Row
30 Thrusters 65/45 lbs
20 Abmat Sit-ups

Wednesday, March 22, 2017

Wednesday 22 March 2017
3 Rounds for Time:
15 Chest to Bar Pull Ups
12 Box Jumps
9 Overhead Squats 135/95 lbs
Scale as needed. Post times to comments.

Monday, March 20, 2017

Elizabeth

21-15-9

Cleans 135/95#
Ring Dips

Sunday, 19 March 2017

Recovery Day  


****Announcements****



  • Joe Reney will be leaving us this weekend to PCS back to the states. Join us in wishing him farewell at Wednesday morning's regular class time (5:30 AM) for his Going Away WOD! 
  • This upcoming Tuesday (21 March 2017) class will be cancelled for the LifeFit Tour coming in at 6 AM. Sign up at the Fitness Center Front Desk and learn from some elite athletes at the sport of fitness! There is both a 6 AM and 6 PM session. 

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, 18 March 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.

Crossfit Open Workout 17.4


https://games.crossfit.com/workouts/open/2017/17.4


Men's RX:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 

225 lb.55 wall-ball shots, 

20-lb. ball to 10-ft. target

55-calorie row

55 handstand push-ups


Women's RX:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 155 lb.

55 wall-ball shots, 14-lb. ball to 9-ft. target

55-calorie row

55 handstand push-ups

Friday, 17 March 2017


5:30 AM Class:

Crossfit Open Workout 14.4 (Rx)

Complete as many rounds and repetitions as possible in 14 minutes of:60-calorie row 50 toes-to-bars40 wall-ball shots, 20 lb. to 10-foot target30 cleans, 135 lb.20 muscle-ups https://games.crossfit.com/workouts/2014#workoutsWeekTab4 


Friday Night Lights (5:30 PM)

 WARM UP 25 jumping jacks10  PVC pipe pass throughs 10 KBS 10 Kettle Bell Deadlifts 

OPEN SPECIFIC MOVEMENT PREP/WARM UP

CF GAMES OPEN 17.4 (Rx)TO BE ANNOUNCED 10 AM, Friday, 17 March 2017.


****ANNOUNCEMENTS**** 

Come out and cheer the athletes throwing down this afternoon, 5:30 PM in the Samurai Fitness Center Crossfit Annex. Heat sign ups start at 5:00 PM! Come prove your fitness on St. Patrick's Day... Don't forget to wear green!

Thursday, 16 March 2017


Crossfit Open Workout 17.4 Rest/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.



OR...

WARM UP

Coach's choice

  

STRENGTH 

High Bar Back Squat:  5x5


CONDITIONING

"Tabata This

  • For Lowest Reps in 24 minutes
  • Tabata Row
  • 1 Minute Rest
  • Tabata Air Squat
  • 1 Minute Rest
  • Tabata Pull-Ups
  • 1 Minute Rest
  • Tabata Push-Ups
  • 1 Minute Rest
  • Tabata Sit-ups
For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.
Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.

Wednesday, 15 March 2017


       
WARM UP
12 minutes - Coach's choice of dynamic warm up and mobility drills

WEIGHTLIFTING
1) Hang Squat Clean: 2 x 3
2) Halting Clean Deadlift (mid-thigh, 3 seconds) + Finish (high pull): 2 x 3
*Choose a weight that allows you to perform the first set of 3 reps of Hang Squat Cleans with perfect form and attempt to increase weights across all sets of both movements

CONDITIONING
AMRAP in 8 minutes
2 Power Cleans (135/95)
2 Burpee over the bar
4 Power Cleans
4 Burpee over the bar
6 Power Cleans
6 Burpee over the bar
8 Power Cleans
8 Burpee over the bar
10/10 .... etc., increasing reps by 2 for both movements until 7 minutes expires.
*Posted score should be total combined reps completed in 8 minutes.




*****RESOURCES******
Barbell Shrugged Podcast: Episode 193: Mind Gainz: The Psychology of Strength and Conditioning

 How is your self-talk during your workouts? Are you talking yourself down? Staying positive? Here is a podcast to help you think about what's going on between your ears and how it affects your performance!  







******ANNOUNCEMENTS*****







Samurai Crossfit will be hosting Friday Night Lights again this Friday, March 17 @ 5:30 PM in the crossfit annex. Heat signups will begin at 5:00 PM! We encourage all athletes to bring a friend to join in on the madness. Hope to see you there! 

03/14/2017

Tuesday 03/14/2017

For time:
“Fran”
1-mile run


Fran is 21-15-9 reps for time of thrusters (95/65) and pull-ups. Start the mile as soon as you complete Fran.

03/13/2017

Monday 03/13/2017

12 Minute AMRAP:
100-meter Farmer’s Carry (53/35)
15 Wall Balls (20/14)
10 Burpees
5 Box Jumps 30”/24”

03/10/2017

03/10/2017

Come out for the Open 17.3 WOD with us tonight at 5:30 PM!

or...

WOD
"Jerry"
1 mile run
2,000 meter row
1 mile run

03/09/17

03/09/17

Warm-Up
Row 500m
20 air squats
20 push-ups

WOD
AMRAP 5 Min of:
Pull-ups

AMRAP 4 Min of:
Burpees

AMRAP 3 Min of:
Thrusters (95/65)

*Rest 3 minutes between each

3/7/2017

4 rft:
15 ring dips
30 GHD sit-ups
400 m Run

03/08/2017

03/08/2017

WOD
-Buy In: 800m Run-
2 Rounds:
30 Wall Balls (20/14)
30 Deadlifts (185/125)
-Cash Out: 800m Run-

Skill Work / Core Down
Accumulate 3 minutes each of:
Plank hold
Hang from pull-up bar

Mar 3, 2017

3 Rounds for Time:
400m Run
21 Kettle Bell Swings (53/35)
12 Pull-Ups


At 1730 this afternoon we’ll be doing Open 17.2, come on out!