Tuesday, 1 October 2013

*** This is Jeff Sprunger's BIRTHDAY WOD!  Come out and celebrate with Jeff and the Samurai CrossFit family! ***

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER WEIGHTLIFTING
1) Mid-Hang Clean Pull:  3 x 2
2) Scarecrow Clean: 3 x 2
• On both movements, start with an empty bar for your warm up sets then add weight each set ONLY if able to maintain the form demonstrated in the linked VIDEOS!

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk:  3 x 1 @ 90% C&J 1RM

CONDITIONING
5 rounds for time:
10 Power Cleans, 135/95#
10 Burpees


Monday, 30 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)

CONDITIONING
For time:
21-15-9
Thrusters, 135/95#
24-18-12
Chest-to-Bar Pull Ups
Dips

• Strict 20 minute time cap.

BEGINNER WEIGHTLIFTING
15 minutes - Practice the Heaving Snatch Balance (start with PVC, then bar, then add weight, if able)

INTERMEDIATE WEIGHLIFTING
Squat Snatch:  3 x 1 @ 90% (same weight for all three sets)


Saturday, 28 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 800m Run at a warm up pace, then:
• 3 sets:
1) ”L” Pull Ups (or variation) x 3-5
2) Tuck Back Lever / Advanced Tuck Back Lever x 10 seconds
3) L-Sit on Parallettes x 10 seconds

4) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3
 
BEGINNER WEIGHTLIFTING
Practice The Push Jerk
 
INTERMEDIATE WEIGHTLIFTING
5 sets:  1 Snatch Pull + 1 Snatch + 2 Overhead Squats @ 60% Snatch 1RM
 
CONDITIONING
4 rounds, EACH for time:
14 Burpees
7 Power Cleans, 135/95#
400m Run
- Rest 3 minutes between rounds.
 
• Post time for EACH round to whiteboard / comments.

Friday, 27 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)

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

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 3 @ 92.5% HBBS 1RM
2) Glute Ham Raises:  3 x 8
- Rest 1 minute between all sets.

CONDITIONING
As Many Rounds As Possible in 10 minutes:
5 Clean & Jerks, 145/95#
200m Run

• Post rounds to whiteboard / comments.

*** 230kg = more than 507#! ***

Thursday, 26 September 2013

Rest Day

OR

Make up a WOD you missed this week...

Many Samurai have Handstand Walking as one of their short or long-term goals. Once a week for the next nine weeks I will post Dusty Hyland's (Dogtown CrossFit) "Virtuosity" video series for Handstand Walking. If you dream about walking as proficiently on your hands as you do on your feet, watch these videos and practice before and/or after our regular WODs. Do not let your lack of ability to Handstand Walk consume you and start focusing solely on it rather than well rounded, functional fitness. This is the first video in a nine episode series. Enjoy!

Wednesday, 25 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER STRENGTH (alternating sets)
1a) Front Squat:  3 x 5
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 10 unbroken)
- Rest 1 min between all sets.

INTERMEDIATE STRENGTH (alternating sets)
1a) Front Squat:  3 x 5 @ 87.5% FS 1RM
1b) Supinated Grip Strict Pull Ups (“Chin Ups”):  3 x Max Effort (add weight if able to perform more than 10 unbroken)
- Rest 1 min between all sets.

CONDITIONING
5 rounds for time:
20 Ball Slams, 20/14#
50m Kettlebell Farmer Walks, 2 x 32/24kg (2x25m shuttle)

• Post time to whiteboard / comments.

*** Proper Ball Slams Form:

Tuesday, 24 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)
4) Glute Ham Raises x 5

BEGINNER WEIGHTLIFTING
Practice The Push Jerk (sets of 5 reps up to challenging, but not max effort, weights)

INTERMEDIATE WEIGHTLIFTING
5 sets of the complex:  1 Clean Pull + 1 Clean + 2 Front Squats + 1 Jerk @ 60% Clean & Jerk 1RM

CONDITIONING
4 rounds, EACH for time:
400m Run
7 Power Snatch, 125/85#
Rest 1:1 (rest = time to complete round), but no more than 3 ½ minutes.

• Post time for EACH round to whiteboard / comments.


Monday, 23 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


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

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 5 @ 77.5% HBBS 1RM
2) Press:  3 x 5 @ 77.5% Press 1RM
- Rest 1 minute between all sets.

CONDITIONING
10 minute ascending round AMRAP:
3 Burpee Box Jump, 24/20”
6 Hang Clean to Thrusters, 135/95#
6 Burpee Box Jump, 24/20”
6 Strict Pull Ups
9 Hang Clean to Thrusters, 135/95#
9 Burpee Box Jump, 24/20”
9 Strict Pull Ups
12 reps…

• Continue along the rep scheme until time runs out.  Post rounds and extra reps to whiteboard / comments.


Sunday, 22 September 2013

Rest Day

OR

Make up a WOD you missed this week...


Saturday, 21 September 2013

WARM UP
• 3 sets:
1) 200m Run
2) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
3) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
4) Pistols x 5 (each leg; add weight if able)
5) Glute Ham Raises x 5
6) Shoulder Pass-throughs/Dislocates with PVC x 5 (each direction)

CONDITIONING
Mark Aguilar Memorial/Huntington’s Disease Awareness WOD
For time:
15 Chest-to-Bar Pull Ups
25 Hand Release Push Ups
30 Box Jumps, 24/20”
50 Wall Balls, 20/14#
50 Ball Slams, 20/14#
58 Burpees
100 Double Unders

• Numbers represent:
- 15 & 25:  Average range of years someone lives after being diagnosed with Huntington’s Disease (HD)
- 30:  Average age most people with HD exhibit symptoms
- 50 & 50:  Changes to either pass, or not pass, the HD gene to your offspring
- 58:  Age my father, Mark Aguilar, passed away due to HD
- 100:  Percent fatality rate until a cure for HD is found
- To learn more about HD, please visit www.hdsa.org or call 1-800-345-HDSA.

• Post time to whiteboard / comments.


Friday, 20 September 2013

WARM UP
• 3 sets (10 minutes or less; select movement appropriate to skill level):
3) L-Sit on Parallettes x 10 seconds

4) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3
• Then, perform the Burgener Warm Up for the Clean

BEGINNER WEIGHTLIFTING
3 sets x 2 reps:  1 High Hang Clean + 2 Front Squats (perform this complex twice for each set)

INTERMEDIATE WEIGHTLIFTING
3 sets x 2 reps:  1 High Hang Clean + 2 Front Squats @ 75% Clean 1RM (perform this complex twice for each set)

CONDITIONING
3 rounds for Max Reps:
1 minute Max Effort Thrusters, 95/65#
1 minute Max Effort Pull Ups
- Rest 1 minute between rounds.

• Post total reps to whiteboard / comments.


Thursday, 19 September 2013

Rest Day

OR

Make up a WOD you missed this week...

MARK YOUR CALENDAR for our Mark Aguilar Memorial WOD this Saturday morning with a BBQ to follow. Check our Facebook page for details!

Wednesday, 18 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 minutes Coach's choice of dynamic warm up, then:
• 3 sets:
1) Headstand Push Ups (freestanding) x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)
4) Hip & Back Extensions x 5

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 3
2) Power Snatch:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 3 @ 90% HBBS 1RM
2) Glute Ham Raise:  3 x 8

CONDITIONING
21-15-9 rep rounds for time:
Ball Slams, 20/14#
Pull Ups
Box Jumps, 24/20”

• Post time to whiteboard / comments.


Tuesday, 17 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 minutes Coach's choice of dynamic warm up, then:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


CONDITIONING
For time:
20 Double Unders
12 Push Press, 115/80#
Walking Lunge, 20 steps

40 Double Unders
9 Push Press, 115/80#
Walking Lunge, 40 steps

60 Double Unders
6 Push Press, 115/80#
Walking Lunge, 60 steps

• Each round of Push Press (or if you drop the bar during the rounds) must start from the ground - no external rack allowed.  Post time to whiteboard / comments.

BEGINNER STRENGTH (alternating sets)
1a) Deadlift:  3 x 3
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)
1a) Deadlift:  3 x 3 @ 90% DL 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.

Top = Good Push Press Form; Bottom = Poor Push Press Form!

Monday, 16 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 sets:
1) Burpees x 10
2) Headstand Push Ups (freestanding) x 3
3) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
4) Pistols x 5 (each leg; add weight if able)

BEGINNER WEIGHTLIFTING
1) Rack Delivery:  3 x 3

2) Scarecrow Clean:  3 x 3

3) High Hang Clean:  3 x 2
- Add weight where appropriate.

INTERMEDIATE WEIGHTLIFTING
3 sets:  Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks) @ 72.5% C&J 1RM
- Rest 2 minutes between each complex.

CONDITIONING
4 rounds EACH for time:
5 Power Cleans, 135/95#
5 Front Squats, 135/95#
5 Jerks, 135/95# (either Push Jerk or Split Jerk)
- Rest 3 minutes between rounds.

• If you are able to perform Muscle Ups, substitute 5 Muscle Ups for the 9 C2B Pull Ups & Ring Dips.  Post time for EACH round to whiteboard / comments.


Sunday, 15 September 2013

Rest Day

OR

Make up a WOD you missed this week...

Saturday, 14 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 minutes Max Effort Double Unders, then:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER STRENGTH
1) Overhead Squat:  3 x 5
2) Press:  3 x 5
- Rest 1 minute between each set.

INTERMEDIATE STRENGTH
1) Overhead Squat:  3 x 5 @ 75% OHS 1RM
2) Press:  3 x 5 @ 75% Press 1RM
- Rest 1 minute between each set.

CONDITIONING
1) For time:
Run, 1 mile

- Rest 3 minutes then,

2) As many rounds as possible in 5 minutes:
30 Double Unders
15 Power Snatch, 75/55#

• Post time for 1 mile AND rounds for #2 to whiteboard / comments.


Friday, 13 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 600m Run at warm up pace, then:
• 4 sets:
1) Headstand Push Ups (freestanding) x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 3 (use more weight than you did for 3 x 5 on Mon, 9 Sep)
2) Power Snatch:  3 x 5
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 3 @ 87.5% HBBS 1RM
2) Glute Ham Raise:  3 x 8
- Rest 1 minute between all sets.

CONDITIONING
5 rounds, EACH for time:
5 Ground to Overhead, 135/95#
10 Burpees
- Rest 2:30 between rounds.

• Post time for EACH round to whiteboard / comments.

Thursday, 12 September 2013

Rest Day

OR

Make up a WOD you missed this week...

Wednesday, 11 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 minutes Max Effort Double Unders (sub singles, if required), then:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


CONDITIONING
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
100m Run to complete each round.

• Post time to whiteboard / comments.

BEGINNER STRENGTH (alternating sets)
1a) Front Squat:  3 x 5
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)
1a) Front Squat:  3 x 5 @ 85% FS 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.


Tuesday, 10 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 600m Run at warm up pace, then:
• 3 sets:
1) Handstand Push Ups OR Progression x 5
2) Frog Stand x 10 seconds
3) Pistols OR Progression x 5 (each leg)

BEGINNER WEIGHTLIFTING
Push Jerk Practice
Cueing the Push Jerk” CrossFit Journal article

INTERMEDIATE WEIGHTLIFTING
5 sets:  2 Push Press Behind the Neck + 1 Split Jerk Behind the Neck 
@ 65% Push Press 1RM

CONDITIONING
As many rounds as possible in 10 minutes:
6 Deadlifts, 225/155#

• Post rounds to whiteboard / comments.


Monday, 9 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 sets:
1) Burpees x 10
2) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
3) Butterfly Kip OR Gymnastics Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
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) Press:  3 x 5
- Perform all Squats, then all Presses.  Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 5 @ 70% HBBS 1RM
2) Press:  3 x 5 @ 70% Press 1RM
- Rest 1 minute between all sets.

CONDITIONING
5 rounds for time:
4 Clean & Jerks, 165/110#
200m Run

• Post time to whiteboard / comments.



Sunday, 8 September 2013

Rest Day

OR

Make up a WOD you missed this week.  If you have the time, please read the following information and share it with someone.  I lost my Dad four days ago to this horrible disease so I am trying to honor him by spreading awareness:

What is Huntington’s Disease?
Huntington’s Disease (HD) is an inherited brain disorder that results in the progressive loss of both mental faculties and physical control.  Symptoms usually appear between the ages of 30 to 50, and worsen over a 10 to 25 year period.  Ultimately, the weakened individual succumbs to pneumonia, heart failure or other complication.  Everyone has the HD gene but it is those individuals that inherit the expansion of the gene who will develop HD and perhaps pass it onto each of their children.  Every person who inherits the expanded HD gene will eventually develop the disease.  Presently, there is no effective treatment or cure. Although medications can relieve some symptoms, research has yet to find a means of slowing the deadly progression of HD.  Current estimates are that 1 in every 10,000 Americans has HD and more than 250,000 others are at-risk of having inherited it from a parent. Once thought a rare disease, HD is now considered one of the more common hereditary diseases.  To learn more, please visit www.hdsa.org or call 1-800-345-HDSA.


Saturday, 7 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 minutes of Double Under practice (scale up to Triples or down to Singles, as required), then -
• 3 sets:
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg)

CONDITIONING
With 95/65#, perform as many rounds as possible in 30 minutes:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

• Post rounds to whiteboard / comments.