Saturday, 31 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 minutes Double Under Practice
• 3 sets:
1) Muscle Up Ring Rows x 2-3 (full arm extension and hand turnout at the start)
2) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
3) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


CONDITIONING
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.  Here is where you can make a donation to support the families of the lost heroes: https://hotshots19.crossfit.com/.  Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

"Hotshots 19"
Six rounds for time:
30 Air Squats
19 Power cleans, 135/95#
7 Strict Pull Ups
Run 400 meters

• Post time to whiteboard / comments.


Friday, 30 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 400m Run, then -
• 3 sets:
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5 
(Reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 High bar back Squats is 200#, drop your load for these sets to 180#)
2) Press:  3 x 5 
(Reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 Press is 115#, drop your load for these sets to 105#)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
15 minutes to establish High Bar Back Squat 1RM.

CONDITIONING
12-9-6 for time:
Squat Clean, 165/105#

• Post time to whiteboard / comments.

Thursday, 29 August 2013

Rest Day

OR

Make up a WOD you missed this week...

The Handstand is a fundamental bodyweight exercise/skill.  If you put in the work required to master the Handstand it will help you develop strength and body awareness you can easily transfer to running, weightlifting, and all sports.  Take a look at Beast Skills' Handstand Tutorial which covers the Handstand in-depth from top to bottom (feet to hands in this case).  As always, if you dream about having a perfectly stacked, vertical handstand, read this tutorial, get help from a coach, and practice before and/or after our regular WODs. Do not let your lack of ability to perform a Handstand consume you and start focusing solely on it rather than well rounded, functional fitness.


Wednesday, 28 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted PullUps x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Strict Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER WEIGHTLIFTING
1) Burgener Warm Up for the Clean
2) 5 sets:  1 Hang Squat Clean + 2 Front Squats

INTERMEDIATE WEIGHTLIFTING
5 sets:  2 Clean High Pulls + 1 Squat Clean + 1 1&¼  Front Squat 
@ 70% Clean 1RM
- Rest 1 minute between sets.

CONDITIONING
3 rounds for time:
20 Box Jumps, 24/20
20 Kettlebell Swings, 24/16kg

• Post time to whiteboard / comments.


Tuesday, 27 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5
2) Power Clean:  3 x 5
- Rest 1 minute between each set.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  5 x 1 @ 90% HBBS 1RM
2) Power Snatch:  3 x 3 @ 75% Snatch 1RM
- Rest 1 minute between each set.

CONDITIONING
6 rounds for max reps per round:
30 seconds Max Effort Thrusters, 95/65#
- Rest 90 seconds

• Post reps per round to whiteboard / comments.

Quote from "The Stone" by Mike Warkentin, CrossFit Journal - December 2012:


Monday, 26 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER GYMNASTICS
Spend 10 minutes practicing the Pistol and/or Pistol progressions.

INTERMEDIATE GYMNASTICS
3 rounds for quality, NOT for time:
10 Alternating Pistols (5 each leg)

CONDITIONING
Every minute on the minute, for 10 minutes:
3 Deadlifts, 
95% Bodyweight/75% BW
9 Wall Balls, 20/14#

• If you fall behind on the minutes, simply keep moving and record your total rounds.  Post Deadlift load and total rounds if you fell behind, to whiteboard / comments.


Saturday, 24 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER STRENGTH (alternating sets)
1a) Front Squat:  3 x 5

1b) Strict Pull Ups:  3 x Max Effort 
(add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1a) Front Squat:  3 x 3 @ 80% FS 1RM
1b) Strict Pull Ups:  3 x Max Effort 
(add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.

CONDITIONING
Every 3 minutes, for 5 total intervals, perform:
5 Front Squats, 135/95#
10 Pull Ups


• Each round of Front Squats should begin with the bar on the ground.  Post time per interval to whiteboard / comments.


Friday, 23 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER WEIGHTLIFTING
1) Burgener Warm Up for the Snatch
2) 5 sets:  1 Snatch + 2 Overhead Squats

INTERMEDIATE WEIGHTLIFTING
4 x 2 reps of the complex:  2 Snatch High Pulls + 1 Snatch w/ hold for 3 count in bottom position
@ 70% Snatch 1RM

CONDITIONING
As many rounds as possible in 12 minutes:
200m Run

• Post rounds to whiteboard / comments.


Thursday, 22 August 2013

Rest Day

OR

Make up a WOD you missed this week...

Many Samurai have Muscle Ups as their short-term or long-term goal. Once a week for the last seven weeks I have posted Dusty Hyland's (Dogtown CrossFit) "Virtuosity" video series for the Muscle Up. If you dream about getting your first Muscle Up, watch these videos and practice before and/or after our regular WODs. Do not let your lack of ability to perform a Muscle Up consume you and start focusing solely on it rather than well rounded, functional fitness. This is the EIGTH and FINAL video in the eight episode series. Enjoy!
 

Wednesday, 21 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5
 (If you normally perform Low-Bar Back Squat, reduce your load approximately 20%)
2) Press:  3 x 5

- Rest 1 minute between each set.

INTERMEDIATE STRENGTH (alternating sets)
1a) High Bar Back Squat:  3 x 5 @ 68% HBBS 1RM
1b) Weighted Dip:  3 x 8 @ 10% Bodyweight/7% BW
- Rest 1 minute between each set.

CONDITIONING
5 rounds, EACH for time:
6 Power Cleans, 135/95#
24 Double Unders
- Rest 2 minutes between rounds.

• Post time for EACH round to whiteboard / comments.

"Regularly learn and play new sports."


Tuesday, 20 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


CONDITIONING
3 rounds for time:
400m Run
15 Power Cleans, 135/95#
15 Pull Ups
400m Run
15 Kettlebell Swings, 24/16kg

• Strict 30 minute time cap.  Post time to whiteboard / comments.


Monday, 19 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER WEIGHTLIFTING
2) High Hang Snatch:  5 x 3

INTERMEDIATE WEIGHTLIFTING
4 x 2 reps of the complex:  2 High Hang Clean High Pulls + 1 High Hang Clean @ 70%
 Clean 1RM
Rest 1 minute between each set.

CONDITIONING
As many rounds as possible in 10 minutes:
10 Push Jerks, 135/95#

20 Pull Ups

30 Double Unders

• Post rounds to whiteboard / comments.

Very Paleo...


Sunday, 18 August 2013

Rest Day

OR

Make up a WOD you missed this week...


How do you use YOUR fitness?

Photo by Phillip Mills, Canyon Magazine

Saturday, 17 August 2013

** We will be throwing down on this WOD at 1400 today instead of 0900! **

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted PullUps x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5
2) Power Clean:  3 x 5
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  4 x 2 @ 85% HBBS 1RM
2) Power Snatch:  3 x 3 @ 70% Snatch 1RM

- Rest 1 minute between all sets.

CONDITIONING
3 Rounds for Time:
20 Hand Release Push Ups
40 Air Squats

Run 200m

• Post time to comments.

Babies are showoffs!!!


Friday, 16 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 800m Run
• 4 sets:
1) Frog Stand x 10 seconds

BEGINNER GYMNASTICS
The Pistol:
  Spend 10 minutes practicing the Pistol or Pistol Progressions.

INTERMEDIATE GYMNASTICS
3 rounds for quality, NOT for time:
10 Alternating Pistols (5 each leg)
10 Kipping Hand Stand Push Ups

CONDITIONING
5 rounds, EACH for time:
7 Overhead Squats, 95/65#
7 Burpee Box Jumps, 24/20
7 Kettlebell Swings, 32/24kg
- Rest 2 minutes between rounds.

• Post time for EACH round to comments.


Thursday, 15 August 2013

Rest Day

OR

Make up a WOD you missed this week...

Many Samurai have Muscle Ups as their short-term or long-term goal.  Once a week I will be posting Dusty Hyland's (Dogtown CrossFit) "Virtuosity" video series for the Muscle Up.  If you dream about getting your first Muscle Up, watch these videos and practice before and/or after our regular WODs.  Do not let your lack of ability to perform a Muscle Up consume you and start focusing solely on it rather than well rounded, functional fitness.  This is the SEVENTH video in an eight episode series.  Enjoy!

Wednesday, 14 August 2014

** This is a going away WOD for Karris Villalba!  Please come out and send her off in true Samurai style! **

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
2) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
3) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER STRENGTH (alternating sets)
1a) Deadlift:  3 x 5

1b) Strict Pull Ups:  3 x Max Effort
 (add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.


INTERMEDIATE STRENGTH (alternating sets)
1a) Deadlift:  3 x 3 @ 80% 
DL 1RM
1b) Strict Pull Ups:  3 x Max Effort
 (add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.

CONDITIONING
4 Rounds for Time:
400m Run 

7 Chest-to-Bar Pull Ups
7 Ring Dips
40 Double Unders

• Post time to comments.



Tuesday, 13 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER / INTERMEDIATE WEIGHTLIFTING
20 minutes to establish a 1RM Snatch.

CONDITIONING
“Fran”
21-15-9 for time:
Thrusters, 95/65#
Pull Ups

• Strict 10-minute time limit.

Focus From Beginning To End – Spencer Arnold



Monday, 12 August 2013

** Joe Adams' Birthday WOD!  Happy Birthday Joe! **

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER / INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70% Clean 1RM

• This is meant to provide a warm up for both the legs and the Central Nervous System.  DO NOT go above the prescribed weight. Each set should be easy and fast.

BEGINNER / INTERMEDIATE STRENGTH
30 minutes to establish a 1RM High Bar Back Squat (HBBS).

• The Cleans should provide a good warm up, but you will still need some Squat sets of 2-3 reps.  Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat.  If you are projecting 300#, walk out with approximately 330#.  After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.   If you have not missed an attempt you may go slightly over the time limitation.

CONDITIONING
18-12-6 for time:
Alternating KB Snatch, 24/16kg (# reps = total)
Ab-Mat Sit Ups
200m Run to finish each round.

Sunday, 11 August 2013

Rest Day

OR

Make up a WOD you missed this week...

"May you live long & CrossFit."


Saturday, 10 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER / INTERMEDIATE WEIGHTLIFTING
High Hang Snatch:  7 x 2, heavy but perfect, rest 60 seconds. (Snatch Learning Progression)

STRENGTH CIRCUIT
1a) Supinated Pull Ups (Chin Ups):  4 x Max Effort, rest 60 seconds.
1b) Push Press:  4 x 5, rest 60 seconds.
1c) Good Mornings:  4 x 10, rest 60 seconds.

Elite Wisdom – Dave Tate