February 10, 2016

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.


Strength/Skill
7 x 3 Power Snatch
-Touch and Go Reps
-70-75% of 1rm Power Snatch


MetCon
For Time
30 Back Squats (135/95)*
800m Run
30 Bar Facing Burpees

 *Bar Starts on the Ground

Compare time to 30 December 2015

February 9, 2016

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19-20 FEB: TBD

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

We are trying to put on a elements class on 27FEB, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.  We'll post an announcement as soon as the date is set!



Skill/Conditioning

Tabata: Handstand Hold (Facing the Wall)

-rest 3-4 min

Tabata: Double Unders

Tabata
8 Rounds
20s work/10s Rest


MetCon
21-15-9
Box Jumps (24/20)
Handstand Pushups


February 8, 2016

Strength
5 x 5 Front Squats
-All sets at 70-75%

MetCon
12 Min AMREP
1 "Cindy"
3 Clean and Jerks (135/95)
1 "Cindy"
3 Clean and Jerks (135/95)
2 "Cindy"
3 Clean and Jerks (135/95)
2 "Cindy"
3 Clean and Jerks (135/95)
3 "Cindy"
3 Clean and Jerks (135/95)
3 "Cindy"
3 Clean and Jerks (135/95)
...etc. Add one "Cindy' every other round

"Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Recovery Day

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.

February 6th, 2016

"Filthy Fifty"

For Time

50 Box jump (24/20)
50 Jumping pull-ups*
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back Extensions (scale: supermans)
50 Wall ball shots (20/14)
50 Burpees
50 Double unders


*when standing flat, hands extended over head, pull up bar should intersect your forearms.  

February 5, 2016

Strength/Skill:
7 x 3 Overhead Squat
-All sets at 65-75%

WOD:
In Teams of Two

5 Rounds
20 Deadlift (185/135)
200m Run w/ Medball (20/20)

Partners may split DL reps as needed.
Both partners will run each round but may split Medball carry as needed.

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.

February 3, 2016

Strength/Skill:
10 x 1 Split Jerk
-All sets above 75%
-Technique WOD


WOD:
6 rounds
7 Toes to Bar
10 Wall Ball (20/14)

February 2, 2016

Conditioning

4 Rounds

5 Strict pull ups
10 Push ups
15 Air Squats
200m Run

-Rest 2-3 minutes between efforts or full recovery


Metcon
8 Min AMRAP
15 Box Jump (24/20)
12 Pull Ups
9 Push Ups
6 Pistols per leg (Rx+ add weight)
3 Strict Handstand Push Ups (Rx+ add deficit)


February 1, 2016

Strength/Conditioning
EMOM 7 Minutes
3 Hang Squat Cleans
-at 65-70% of 1 rm squat clean
-Scale to heavy weight, but all sets remain unbroken


MetCon
5 rounds
5 reps of Barbel Complex* (115/75)
5 Bar Facing Burpees
25 Double Unders

*Barbell Complex = 1 Hang Power Clean + 1 Squat Clean + 1 Ground to Overhead

Recovery Day

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.

January 30, 2016

"Hope"
3 Rounds
1min of Max Effort of each:
Burpee
Power Snatch (75/55)
Box Jump (24/20)
Thruster (75/55)
Chest to Bar Pull Ups
Rest

January 29, 2016


Skill/Strength:
Snatch
3 x 3 @ 70-75%
3 x 2 @ 80%


WOD:
"Amanda"
9 - 7 - 5
Muscle Ups
Squat Snatch (135/95)

Scaled
12 - 9 - 6
Burpee + Jumping Chest to Bar Pull Up
Kettlebell Swings*

*70/55 - Scaling down to a heavy KBS

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.

January 27, 2016

Skill/Strength:
Tall Jerk/Drop Jerk
7 x 2 @ 65-70%


WOD:
4 Rounds
90 seconds: Max Effort Calorie Row
30 seconds: Max Effort Wall Ball (20/14)
-Rest 4 minutes Between efforts

January 26, 2016

Skill/Conditioning
10 Rounds, NOT for time
5 Strict Pull Ups
5 Strict Dips



WOD:
12 Min AMRAP
of the rep scheme

21-15-9
Kettlebell Swings (55/35)
Double Unders
GHD Situps (Abmat Sit ups)
Double Unders 

January 25, 2016

Strength
Back Squat
5 x 1 @ 80%
5 x 1 @ 90%


WOD:

EMOM 7mins
5 Shoulder to Overhead (115/85)
5 Bar Facing Burpees

Compare to July 7, 2015

Sunday

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

January 23

"Badger"

3 Rounds

30 Squat Cleans (95/65)
30 Pull Ups
800m Run 


The Bench

January 22

Strength:
Bench Press
5 x 5
-All sets @ 60-70%


WOD:
4 Rounds
7 Box Jumps (30/24)
10 GHD Sit Ups
15 Wall Ball (20/14)
-Rest 1 Min Between Rounds-

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.

So Clean

January 20



Strength/Skill:
Squat Clean
4 x 2 @ 75-80%
2 x 1 @ +90%


WOD:
12 Min AMRAP
2 Overhead Squats (95/65)
2 Chest to Bar Pull Ups
4 OHS
4 C2B
6 OHS
6 C2B
etc... 

Doubles

January 19

WOD 1:
6min AMRAP
3 Muscle Ups
6 Strict Handstand Push Ups
(Rx+ 6MU/10SHSPU)

- Rest-


WOD 2:
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Handstand Push Ups*
15 - 20 - 25 - 30 - 35 - 40 - 45 - 50
Double Unders


*If possible, use Open standard on HSPU

Dreams

January 18
No Coach Led Class


Strength:
5 x 5 Thrusters
-All Sets at 65-70%


WOD

"Jackie"

For Time:
1K Row
50 Thrusters (45/35)
30 Pull Ups

*Compare to 1 September 2014 

Sunday

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

January 16

No Coach Led Class
Strength:
Find a Heavy Triple:
Deadlift


WOD:
7 Rounds
3 Dumbbell Snatch Right arm (50/35)
3 Dumbbell Snatch Left arm
6 Behind the Neck Thrusters (95/65)
25 Double Unders 

Hero Friday

January 15


"Jennifer"
26min AMRAP
10 Pull Ups
15 Kettlebell Swings (55/35)
20 Box Jumps (24/20)


Announcement: Due to the long weekend, our coaches will be out of town.  Saturday and Monday will be holiday schedules with no coach led classes.  If anyone is headed into the gym we will post to Facebook or the website.  

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.

Re-Test

January 13

Strength/Skill:
7 x 3 Snatch Balance
- All sets at 60-65% 1rm Snatch

WOD
OPEN WOD 15.4
8 Min AMRAP
Handstand Push Ups
Cleans (185/125)

Follow the Rep Scheme
3 - 3
6 - 3
9 - 3
12 - 6
15 - 6
18- 6
etc....

*If you have someone who can watch your reps, use 15.5 HSPU standard to practice for this years OPEN


Cashout:
2min Max Effort Double Unders
-Rest 2min-
2min Max Effort Double Unders

Work Day

January 12




Strength:
5 x 5
Back Squat
-All sets at 70-75%


WOD:
400m Run buy in
-then-
3 rounds
12 Ground to Overhead (95/65)
400m Run



Tap the Bar

dJanuary 11


5 Rounds NOT for time:
7 Strict Toes to Bar
7 Strict Pull Ups
7 Toes to Bar
7 Pull Ups


21 - 15 - 9
Wall Ball (20/14)
Burpee
Ring Dips

Sunday

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

January 9





"Macho Man"
20min EMOM
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
(205/145)*

*Scale to a weight you can confidently can get 10 rounds or complex is 20-30s each round
**If its not completed within the minute, rest until the next minute and resume.


Cashout/Cool Down
1k Row





First Friday

January 8




Skill:
15 min Muscle up Technique Work

Skill Test/Conditioning
For Time:
30 Strict Muscle ups 
(Scale 30 Strict Chest to Bar and 30 Ring Dips, athlete may split reps in any way)

WOD:
14min AMRAP
1 Rope Climb
30 Wall Ball (20/14)
50 Double Unders



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.

Mainsite

January 6

Skill/Strength:
5 x 1 of the Complex:
Hang Squat Snatch + 1 Full Snatch
-All Sets at 70-80% of 1rm snatch
-Technique WOD


WOD:
3 Rounds
15 Cal Row
6 Strict Handstand Push Ups (Rx+ 10 or deficit)



Starting Right

January 5


Skill/Conditioning:
4 x 200m Run
-Rest 1 min between Sets
-If you know your goal mile pace, run each interval to hit that pace.
ie: 8min/mile = 1min/200m  7:30/mile = 56s/200m etc...

WOD:

12 - 9 - 6 - 12
Kettlebell Swings (70/55)
5 Burpee Box Jump overs (24/20) after each round


Pre-Season

January 4


Strength:
10 x 3 Front Squats
-All Sets at 65-70%


WOD:

5 Rounds
7 Toes to Bar
7 Dead Lift (115/75)
7 Squat Cleans (115/75)

Sunday

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

January 2





Skill/Conditioning
3 x 500m Row
-All sets at about 70% pace
-Rest 2-3min Between Sets

WOD:

"Fran"

21-15-9
Thrusters
Pull Ups

Compare Results to 7/20/2015