Sunday, 31 March 2013

Rest Day.

There is only one more CrossFit Games Open WOD left for this year. Take care or yourself today using light aerobic activity (easy walk, swim, or bike ride; take it easy and enjoy the scenery and your company), anti-inflammation (ice bath, hot bath, contrast bath, mineral bath), and/or mobility (massage, light stretching, self myofascial release). If something hurts, take the time to do the proper maintenance. Take it as seriously as you take your workouts everyday and you will hit this last week knowing you are ready for one last chance to prove your fitness.

Saturday, 30 March 2013

WARMUP (as far as possible in 15 minutes or less)
• 1000m Row
• 5 sets:
1. Headstand Push Ups x 3
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

STRENGTH
Front Squats: 1 x 5 @ 80% Front Squat 1RM, 2 x 3 @ 85%, 3 x 1 @ 90% – rest 1:00-2:00 between each set.

• Notes: If you have not established a Front Squat 1RM, you can estimate it using 85% of your Back Squat 1RM and then apply the appropriate percentage for the set.

CONDITIONING
For time:
200m Run with 35/25# Plate
10 Bench Press @ 75% Bodyweight (BW)/55% BW
30 Burpees
200m Run with 35/25# Plate
8 Bench Press @ 75% BW/55% BW
20 Burpees
200m Run with 35/25# Plate
6 Bench Press @ 75% BW/55% BW
10 Burpees

Friday, 29 March 2013

WARM UP
• Run 800m (do not substitute Row; you do not want to stress/tax your grip in the warm up)

MOVEMENT PREP
• Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65% C&J 1RM
- Immediately perform 2 Toes-to-Bar after every rep.

• Mobilize the thoracic spine, front rack position, etc. AND/OR Rest - no longer than 5-7 minutes between end of Movement Prep and start of WOD (mobilization can be done before or after Movement Prep, as needed or desired, by each individual).

CONDITIONING
7 minute AMRAP:
3 Clean & Jerk, 135/95#
3 Toes-to-Bar

6 Clean & Jerk, 135/95#
6 Toes-to- Bar

9 Clean & Jerk, 135/95#
9 Toes-to-Bar

12 Clean & Jerk, 135/95#

12 Toes-to-Bar

15 Clean & Jerk, 135/95#
15 Toes-to-Bar

18 Clean & Jerk, 135/95#
18 Toes-to-Bar…
This is a timed workout.  If you complete the round of 18, go on to 21.  If you complete 21, go on to 24, etc.

Thursday, 28 March 2013

Rest Day.

Do some restorative maintenance, i.e. massage, mobility, mineral/essential oil bath, etc. Take the time to get your mind and body right for the challenge to come - 13.4.

Wednesday, 27 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
1) 7 x 2 Snatch from blocks (just above the knee) – heaviest possible, rest 60-90 seconds between sets.

Notes: If you are new to the movement, please use this time to work on Burgener Skill Transfer Exercises for the Snatch and/or Snatch form and consistency. 
 
2) 10 minutes Triple-Under practice.

Notes:  If you have not gotten consistent Double Unders, practice them first, then move on to Triples, if possible. 

CONDITIONING
3 rounds for time of:
15/9 Strict Handstand Push Ups (HSPU) (2012 Regionals standard)

15 Pull Ups

Then, without rest –

NOT for time:
25 Unbroken GHD Sit Ups

Max Effort Kipping HSPU (2012 Regionals standard)

25 Unbroken GHD Sit-ups

Notes:  If you have not gotten consistent Double Unders, practice them first, then move on to Triples, if possible.  The 15/9 denotes 15 HSPU for men, and 9 HSPU for women; scale HSPU as required.  This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion.  There is only one round of the not for time portion.

Tuesday, 26 March 2013

WARM UP (as far as you can in 15 minutes):
• 5 sets
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets
4.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS) with rest in the back rack position:  
4 x 4 @ 70% 1RM – rest 30 seconds with bar on back between each set;
3 x 3 @ 75% – rest 30 seconds with bar on back between each set;
3 x 2 @ 80% – rest 45 seconds with bar on back between each set.

Notes:  Sets at each percentage should be performed without re-racking the barbell.  Take 2:00 rest between each percentage to rest and change weight.

CONDITIONING
Run OR Row 5km

• Rowing Technique Video:

Monday, 25 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
Every 30 seconds for 4 minutes:
1 Squat Snatch @ 85% Snatch 1RM

Then, when the clock hits 5:00 -

3:00 to complete:
3 X Max Effort Unbroken Snatches @ 75% Snatch 1RM

Notes: The Max Effort Unbroken Snatches are basically Unbroken touch and go reps.  Removing your hands from the bar or pausing with bar resting on the ground terminates the attempt.  Score is the total of all 3 sets, within the 3:00 cap.

CONDITIONING
“Helen”
3 rounds for time:
Run 400m
21 Kettlebell Swings, 24/16kg
12 Pull Ups

Count it...  Daniel Tyminski – 280# Snatch (1.47 times BW):

Sunday, 24 March 2013

Rest Day.

Recharge and reload for next week...

Motivation for the smaller and/or non-elite CrossFit Games athletes among us - Johnny Medina – 300# Clean @ 160# (1.9 times BW):

Saturday, 23 March 2013

WARMUP (as far as possible in 15 minutes or less)
• 800m Run
• 5 sets:
1. Headstand Push Ups x 3
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

SKILL
3 attempts to establish a 1RM Clean & Jerk.

Treat this like an Olympic Weightlifting meet for the C&J with a plan and a goal to "make" all of your attempts while setting a new PR. Rest as needed between all attempts.

CONDITIONING
For time:

Row 2km
50 Pistols (total; alternating legs)
30 Hang Cleans (any style) 155/105#

• Strict 15 minute time cap.

Friday, 22 March 2013

Check out the red hyperlinks for tips, tricks, and strategies for optimizing your performance on this workout (each link is a different video)...

WARM UP / MOVEMENT PREP:
1) EMOM for 5 minutes:  2 x 1&1/4Front Squats @ 50% 1RM
2) EMOM for 5 minutes:  2 x Push Press @ 50% 1RM
3) 3 rounds:
Rest 1:2 (i.e. rest twice as long as it takes you to complete the round)

Notes: Limit transition time as much as possible.  Chalk hands before beginning DU to allow for a faster transition from DU to MU.


REST 5 MINUTES BETWEEN WARMUP AND WOD


CONDITIONING
Complete as many rounds and reps as possible in 12 minutes:

150 Wall Balls, 20# to 10' target/14# to 9' target

Thursday, 21 March 2013

Rest day or make up a missed WOD...

This week, the Reebok CrossFit Games Open WOD 13.3 Live Announcement will stream from CrossFit Roots, in Boulder, Colorado at 0900 Japan Standard Time. After the announcement there will head-to-head workout between Kristan Clever and Talayna Fortunato, the ladies' number four and number three finishers in the 2012 Reebok CrossFit Games.

Wednesday, 20 March 2013

WARM UP
• 4 sets (or get as far as you can in 15 minutes):
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
4.  L-Sit on Parallettes x 10 seconds

SKILL
EMOM for 5 minutes:
2 Squat Clean & Jerks @ 75% Clean & Jerk 1RM
Then, when the clock hits 5:00:
2 minute AMRAP:
Squat Clean & Jerks @ 75%

• Score is total reps completed in 7 minutes. There are only 2 attempts allowed during each EMOM portion.  The goal is to test consistency of technique and repeatability under load.  If you don’t know your Clean & Jerk 1RM or you are new at the movement, use this time to work on form and consistency at a lighter weight.

CONDITIONING
For total time:

3 rounds -
20 Kettlebell Front Squats 24/16kg (single KB in "Goblet Squat" position)
7 Pull Ups

20 Kettlebell Snatches 24/16kg (partition in any way)

Run 800m

3 rounds -
15 Kettlebell Front Squats 24/16kg
 (single KB in "Goblet Squat" position)
5 Pull Ups 

15 Kettlebell Snatches 24/16kg (partition in any way)

Tuesday, 19 March 2013

WARMUP (as far as possible in 15 minutes or less)
• 1000m Row
• 3 sets:
2. Advanced Frog Stand x 10-12 seconds
3. Pistols x 5 (each leg; add weight if able)

STRENGTH
High Bar Back Squat (HBBS): 1 x 5 @ 85% Squat 1RM, 2 x 3 @ 90%, 3 x 1 @ 95% – rest 2-3 minutes between each set.

CONDITIONING
4 rounds for total working time:

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 115/75#
Rest 1:1 between rounds but no more than 4 minutes.
• Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.  Scale Power Snatch weight to 55% Snatch 1RM (if you know it, or to no lower than 85/60# if you do not).

Monday, 18 March 2013

• Shoulder Pass-Throughs/Dislocates with PVC
• Junkyard Dog Warmup

SKILL
EMOM for 5 minutes:
2 Squat Snatches @ 80% 1RM
Then, when the clock hits 5:00:
2 minute AMRAP:
Squat Snatches @ 80% 1RM

This is the Outlaw Snatch efficiency baseline.  Score is total reps completed in 7 minutes.  There are only 2 attempts allowed during each EMOM portion.  The goal is to test consistency of technique and repeatability under load.  If you don’t know your Snatch 1RM or you are new at the movement, use this time to work on form and consistency at a lighter weight.

CONDITIONING
1 minute Max Effort Ring Dips

Then, without rest-
4 minute AMRAP:
15 Overhead Squat (OHS) @ 95/65#

20 Pull Ups

30 Double Unders

Then, without rest-
1 minute Max Effort Ring Dips

Then, without rest-
4 minute AMRAP:
15 OHS @ 95/65#

20 Pull Ups

30 Double Unders

Then, without rest:-
1 minute Max Effort Ring Dips
 
Score is total reps over the entire 11 minutes.  Scale Overhead Squat weight as required.  If required for space, equipment, or skill level substitute Ring Pull Ups or Ring Rows for Pull Ups and/or Hand Release Push Ups (Games-style) for Ring Dips.

Sunday, 17 March 2013

Rest Day...

Give your mind and body a day off to reset and recharge for next week.

Saturday, 16 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
20 minutes to establish a 1RM Snatch.

CONDITIONING
For time:
75 Pull Ups
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#.  If 1RM is lower than 290/190# scale to 80% 1RM.

*Rest 2 minutes.

For time:
75 Lateral Burpees
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#.  If 1RM is lower than 290/190# scale to 80% 1RM.

Notes:  Both of these pieces have a 7-minute time cap.  Burpees should be performed with a lateral jump over the loaded barbell.

Friday, 15 March 2013

MOVEMENT PREP/WARMUP

1) Take 15-20 minutes to work up to 5 Hi-Hang Snatches @ no more than 75-80%. DO NOT go above 80% or do more than 5 heavy reps.

2) 5-10 non-rebounding Box Jumps @ 36/30″. Move slowly and step down. Concentrate on landing as high as possible (torso).

3) 5 sets of 2-3 rebounding Box Jumps. Concentrating on footwork, and minimizing time in contact with the floor.

CROSSFIT GAMES OPEN WOD 13.2
Complete as many rounds and reps as possible in 10 minutes:
115/75# Shoulder to overhead, 5 reps
115/75# Deadlift, 10 reps
15 Box jumps, 24/20"

Thursday, 14 March 2013

Rest Day.

This week, thanks to Daylight Savings Time, the CrossFit Games Open WOD 13.2 will be announced at 0900 Japan time.

And, who doesn't like a big Snatch? Check this beast out!

Wednesday, 13 March 2013

WARM UP
• 4 sets (get as far as you can in 15 minutes):
1.  "L" Pull UpVariation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  TuckBack Lever x 10 seconds (can also be Band-AssistedBack Lever)
4.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS):  1 x 5 @ 80% Back Squat 1RM, 2 x 3 @ 85%, 3 x 1 @ 90% – rest 2-3 minutes between each set.

CONDITIONING
For time:
20 Kettlebell Swing (KBS) 24/16kg

12 Push Press 135/95#

20 Walking Lunges (total steps, alternating)

40 KBS 24/16kg

9 Push Press 135/95#

40 Walking Lunges (total steps, alternating)

60 KBS 24/16kg

6 Push Press 135/95#

60 Walking Lunges (total steps, alternating)


• Notes:  Select red hyperlinks for demonstration videos.

Tuesday, 12 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
7 sets:  3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 seconds between sets.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).  Do not let the BB rest on any portion of the leg before the Hang Snatch.

CONDITIONING
10 minute ascending round AMRAP:
3 Hang Clean to Thrusters 115/75#
3 Burpee Box Jumps 24/20
3 Pull-ups
6 Hang Clean to Thrusters 115/75#
6 Burpee Box Jumps 24/20
6 Pull-ups

9 Hang Clean to Thrusters 115/75#
9 Burpee Box Jumps 24/20
9 Pull-ups

12… etc…

Monday, 11 March 2013

WARMUP
• 4 sets:
2. Advanced Frog Stand x 10-12 seconds
1. Pistols x 5 (each leg; add weight if able)

STRENGTH
15 minutes to establish a 1RM Front Squat.

CONDITIONING
3 rounds for time:
50 Double Unders

25 Wall Balls 20/14#
15 Chest-to-Bar Pullups

Notes:  If unable to perform Double Unders, substitute 50 Tuck Jumps.  Select red hyperlinks for demonstration videos.

Sunday, 10 March 2013

Rest Day.  You've earned it!

Saturday, 9 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
7 sets:  1 Low-Hang Snatch (3 count pause) + 1 Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 seconds

Notes:  On the Low-Hang Snatch the barbell should be deadlifted to the hang (1” above the knee), then lowered to 1-2 off the floor (“Low-Hang”).  Once the barbell is in the Low-Hang position, a 3 count static pause is required.  After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso.  Try to remain as vertical as possible.

CONDITIONING
1 minute Max Effort Muscle Ups (sub 4 Pull Ups + 4 Dips)

*Rest 1 minute.

3 rounds for time:
50 Double Unders
5 Push Jerks 155/105#

*Rest 1 minute.

1 minute Max Effort Muscle-Ups (sub 4 Pull Ups + 4 Dips)

Friday, 8 March 2013

SUGGESTED WARM UP
1) Every 30 seconds for 2 minutes (10 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)

2) Every minute on the minute for 2 minutes (6 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)

3) Every 10 seconds for 1 minute (14 total reps):
2 Burpees (13.1 standard) as fast as possible
 

CrossFit Games Open Workout 13.1

17 minute AMRAP:
40 Burpees (to a target 6 inches above max reach)
30 Snatch, 75/45#
30 Burpees
30 Snatch, 135/75#
20 Burpees
30 Snatch, 165/100#
10 burpees
Max rep Snatch, 210/120#

For full workout details click here.





Thursday, 7 March 2013

Rest Day

The CrossFit Games Open WOD 13.1 will be announced live at 1000 Japan time on the CrossFit Games site.  If you are planning on having your Open WOD judged by Samurai CrossFit, please post your desired time & day to comments.

Wednesday, 6 March 2013

WARM UP
• 4 sets (get as far as you can in 15 minutes):
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
4.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS):  2 x 5 @ 70% Squat 1RM – rest 45 seconds, 2 x 3 @ 75% – rest 45 seconds, 3 x 1 @ 80% – rest 30 seconds.

• Notes:  Sets at each percentage should be performed without re-racking the barbell between sets.  Each stated rest is taken with bar on back.  Take 90 seconds rest between each percentage to change weights.

CONDITIONING
5 rounds for total time:
Row 200m
Rest 1 minute
Run 200m
Rest 1 minute

• Note:  Each run/row should be all out efforts (i.e. rest during the programmed rest periods only).

Samurai CrossFit CrossFit Games Open Schedule


Attention SAMURAI!!! The time has finally arrived... This week we kick off the 2013 CrossFit Games Open! Here is a "down and dirty" of how Samurai CrossFit will administer and validate your workouts.

** SCF will judge/score/validate Open workouts on the following schedule for all five weeks of the Open:

• Fridays: 1130-1230; 1730-completion
• Saturdays: 0900-completion
• Sundays: By special request only

The Samurai CrossFit website Workout of the Day every Friday for the next five weeks will be workout 13.X. The ONLY times for official Open scoring and validation via the Samurai CrossFit affiliate are listed in the schedule above. At the aforementioned time slots, we will run the Open workout and athletes who are registered online will have priority to be placed in a heat. We ask athletes completing the workout for fun, as their daily workout, or doing it "NOT as Rx" to go after all the judging is finished.

Athletes MUST do the RX weight/workout in order to have a validated score online. If at any time during the Open an athlete can not complete a workout any subsequent scores will not count toward worldwide standing online. Starting at the listed start times above (SHARP) we will cover all of the necessary administration, complete judging instructions and judge assignments, and build heats on the dry erase board. Once the admin is complete, we will start the heats.

All Open workout attempts not judged at one of these times must be submitted via video to meet the requirements of the CrossFit Games Rulebook standards and all workout specific standards.
 

LAST THING: If you have not registered to do the Open THERE IS STILL TIME! Go to the CrossFit Games website and register under the Samurai CrossFit affiliate... It will be a blast!

Tuesday, 5 March 2013

WARM UP
• Junkyard Dog Warmup

SKILL
7 sets:  1 Snatch First Pull + 1 Hang Snatch – heaviest possible, rest 60 sec.

• Note:  This movement should be performed with a Snatch pull to 1” above the knees (“First Pull”), a 3 second pause 1” above the knees, and then a Snatch from the hang position (1” above the knees).

CONDITIONING
3 minute AMRAP:
Burpees (to a 6 target)
• Rest 2 minutes,
5 minute AMRAP:
30 Double Unders
15 Power Snatches 75/55#

• Notes:  Substitute 90 single rope skips if unable to perform Double Unders.  If necessary, scale Power Snatches to NO LESS THAN 55/35#.

Monday, 4 March 2013

WARMUP
• 4 sets:
2. Advanced Frog Stand x 10-12 seconds
3. Pistols x 5 (each leg; add weight if able)

SKILL
20 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
3 rounds for total reps:
1 minute Max Effort Front Squats 135/95#
1 minute Max Effort Handstand Push Ups
1 minute Max Effort American Kettlebell Swings 24/16kg
1 minute Max Effort Pull Ups
1 minute Rest

Notes:  Scale Front Squat to no less than 115/75#.  HSPU should be performed with an Abmat between two 45# plates for men, and two 25# plates for women.

Sunday, 3 March 2014

Rest Day (or make up any of our WODs you missed this week).

The CrossFit Games Open finally start this week!  And with this surprise Event 13.0 announcement video, the fun and games begin... EARLY!

Saturday, 2 March 2013

WARMUP
* Run 800m
* Mobility - Bands, lacrosse balls, and/or foam roll what you need to loosen up for the workout.

STRENGTH
Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95%

CONDITIONING
5 minute AMRAP:
7 Knees-to-Elbows (knees must come in full contact with elbows for rep to count)
15 Over-the-Box Jumps 20″ (Rx = no touch on top)

* Rest 1 minute.

2 minute AMRAP:
Ring Dips