Saturday, 1 June 2013


YOKOTA SAMURAI FITNESS CENTER WILL BE CLOSED… We will meet at the same place we met for Murph last Saturday (behind the baseball fields; plug 35.745957,139.359271 into Google Maps) at 10 a.m.

CONDITIONING
"Loredo"
Six rounds for time:
24 Squats
24 Push Ups
24 Walking Lunges (alternating; total steps)
400m Run

From crossfit.com, December 31, 2012:  “U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.  He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.”

Friday, 31 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER WEIGHTLIFTING
1) Rack Delivery (Scarecrow Muscle Clean)
:  1 x 5 with empty bar, 1 x 5 - light; weight by feel.
2) Scarecrow Clean
:  2 x 5 - light; weight by feel.
1 x 5 @ 75% Clean 1RM
1 x 3 @ 85%
1 x 1+ @ 95%

INTERMEDIATE WEIGHTLIFTING
5 sets:  2 Clean Pulls + 1 Squat Clean + 1 Split Jerk
 @ 60% Clean 1RM

• Clean pulls are the first and second pulls of the Clean only.  If you watch the linked video, you see this is not a High Pull.

CONDITIONING
"The Chief"
Max rounds in 3 minutes:

3 Power Cleans, 135/95#
6 Push Ups
9 Air Squats
- Rest 1 minute.  Repeat for a total of 5 cycles.

• Scale Power Clean weight as needed.  Post rounds completed for each of the 5 cycles.

From crossfit.com:  “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer.  Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities…  we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs.  Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”



Thursday, 30 May 2013

Rest Day

OR

Make up a WOD you missed this week.

This video shows an interesting mixture of the type of people who are drawn to, and stick with, CrossFit as well as what values it instills in us.  When someone needs you, especially a teammate, you are there with the strength, determination, and love for your CrossFit family forged while grinding it out together daily during your gym's WODs:

Wednesday, 29 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER STRENGTH (alternating sets; 1a, 1b, 1a, etc.)

1 x 3 @ 35% Back Squat 1RM
1 x 3 @ 54% Back Squat 1RM
1 x 3+ @ 50% Back Squat 1RM
1b) Strict Bar Dip:  3 x Max Effort

INTERMEDIATE STRENGTH (alternating sets)
1a) Overhead Squat:  3 x 5 @ 45% Back Squat 1RM

1b) Strict Bar Dip:  3 x Max Effort

CONDITIONING
3 rounds, EACH for time:
15 Push Jerks, 115/80#

75 Double Unders
Rest 3 minutes between each round.

• Post times for each round to comments.

Tuesday, 28 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 3 @ 70% Squat 1RM
1 x 3 @ 80%
1 x 3+ @ 90%
1 x 3 @ 70% Clean 1RM
1 x 3 @ 80%
1 x 3+ @ 90%

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  4 x 2 @ 95% LBBS 1RM
2) Power Clean:  3 x 3 @ 75% Clean 1RM

CONDITIONING
3 rounds for time:
9 Clean and Jerks, 135/95#

400m Run

• Post time to comments.

Monday, 27 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER GYMNASTICS
10 minutes Handstand Push Up (HSPU) Practice

INTERMEDIATE GYMNASTICS
3 sets:  Max Effort Strict HSPU + Max Effort Kipping HSPU

CONDITIONING
15-10-5 reps for time:
Chest-to-Bar Pull Ups
Ring Dips
Squat Clean to Thruster, 115/80#

• Post time to comments.

Saturday, 25 May 2013

Samurai CrossFit will be throwing down early in remembrance of fallen heroes.  We are meeting at 0900 today on the East Side of Yokota Air Base near the baseball fields (enter the following location in Google Maps - 35.745957,139.359271).  If you have access to the base and want to join us, you are welcome.
From www.crossfit.com August 18, 2005:

"Murph"

For time:
1 mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 mile Run



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor".  From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Friday, 24 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER STRENGTH (alternating sets: 1a, then 1b, then 1a, etc.)
1a) Front Squat:
1 x 5 @ 65% Front Squat 1RM
1 x 5 @ 75%
1 x 5+ @ 85%
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can perform more than 20 Strict Pull Ups)

INTERMEDIATE STRENGTH (alternating sets: 1a, then 1b, then 1a, etc.)
1a) Front Squat:  3 x 5 @ 60% Back Squat 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can perform more than 20 Strict Pull Ups)


CONDITIONING
5 rounds for time:
200m
 Run
20 Medicine Ball Slams, 20/14#

10 Kettlebell Snatches, 24/16kg

• Post time to comments.

Wednesday, 22 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER WEIGHTLIFTING
1 x 5 @ 65% PRESS 1RM
1 x 5 @ 75%
1 x 5+ @ 85%

INTERMEDIATE WEIGHTLIFTING
Snatch:  3 x 2 @ 75% Snatch 1RM

CONDITIONING
“Rahoi”
As many rounds as possible in 12 minutes:
12 Box Jumps, 24/20”
6 Thrusters, 95/65#

• Post time to comments.

Tuesday, 21 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 65% Squat 1RM
1 x 5 @ 75%
1 x 5+ @ 85%
2) Press:
1 x 5 @ 65% Press 1RM
1 x 5 @ 75%
1 x 5+ @ 85%

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HBBS):  3 x 5 @ 75% HBBS 1RM

2) Press:  3 x 5 @ 75% Press 1RM

CONDITIONING
As many rounds as possible in 8 minutes:
200m Run

20 Alternating Pistols (total; 10 each leg)

9 Push Jerks, 135/95#

• Post rounds to comments.

Monday, 20 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER WEIGHTLIFTING
1) Rack Delivery (Scarecrow Muscle Clean)
:  1 x 5 with empty bar, 1 x 5 - light; weight by feel.
2) Scarecrow Clean
:  2 x 5 - light; weight by feel.
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE WEIGHTLIFTING
1) Clean Pull:  4 x 2 @ 85% Clean & Jerk 1RM
2) Clean & Jerk:  3 x 2 @ 70% C&J 1RM

CONDITIONING
3 rounds for time:
30 Kettlebell Snatches (15L/15R), 24/16kg
25 Wall Balls, 20/14#

• Post time to comments.

Sunday, 19 May 2013

Rest Day

OR

Make up a missed WOD.

Saturday, 18 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 40% Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
2) Power Clean:
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  4 x 2 @ 90% LBBS 1RM

2) Power Clean:  3 x 3 @ 70% Clean 1RM

CONDITIONING
Complete 4 x 2 min rounds:
Run 200m, then in the remaining time -
Max Effort Shoulder to Overhead, 115/75#
Rest 3 minutes between rounds

• Post S2O reps per round to comments.

Friday, 17 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER GYMNASTICS
Introduction to Muscle Up Progression

INTERMEDIATE GYMNASTICS
Hand Stand Push Up x 2

Muscle Up x 1

Hand Stand Push Up x 4

Muscle Up x 2

Hand Stand Push Up x 6

Muscle Up x 3

Hand Stand Push Up x 8

Muscle Up x 4

Hand Stand Push Up x 10

Muscle Up x 5

CONDITIONING
As many rounds as possible in 8 minutes:
10 Wall Balls, 20/14#
10 Box Jumps, 24/20
10 Weighted Ab-Mat Sit Up, 45/35#

Rest 5 minutes, then:

3 rounds for time:
7 Deadlifts, 275/185#

400m Run

• Post rounds of part 1 and time to complete part 2 to comments.

Thursday, 16 May 2013

Rest Day

OR

Make up a missed WOD.

Check out these simple goals someone wrote (and accidentally lost) which should inspire most of us to consider our own "why I CrossFit".  These are all realistic, attainable goals.   This person knows who they are and who they want to be.   They know they are on a journey and didn't put their final destination, but instead they listed "Points of Interest" along the way.   I would love to see what they have "checked off" and what they have added in six months, a year, etc. What are your goals?