Friday, 1 November 2013

WARM UP (15 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

CONDITIONING
5 rounds for time:
5 Jerks, 155/105# (Push Jerk or Split Jerk allowed)
10 Box Jump Overs, 24/20” (Beginner = touch on top; Intermediate = no touch, completely over)

GYMNASTICS
EMOM for 15 minutes:
Minute 1 complete 1 Chest-to-Bar Pull Up + 1 Ring Dip
Minute 2 complete 2 Chest-to-Bar Pull Ups + 2 Ring Dips
Minute 3 complete 3 Chest-to-Bar Pull Ups + 3 Ring Dips
Minute 4…, etc., etc.
• Beginners sub Pull Ups and Bar Dips.  Continue up the ladder until you fail or time runs out.  If you fail to complete a round within a minute, restart the ladder at 1 of each and begin the climb again continuing this pattern until the 15 minutes elapses.


Thursday, 31 October 2013

Happy Halloween!

Recovery Day... OR make up a WOD you missed this week.

Recovery Day = Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Wednesday, 30 October 2013

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Front Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)

BEGINNER WEIGHTLIFTING
1) Hang Power Clean:  3 x 3
2) Power Clean:  3 x 3
3) Push Jerk:  3 x 3
4) Split Jerk:  3 x 3

INTERMEDIATE WEIGHTLIFTING
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.  Approximately 55% of your C&J 1RM is a good place to start; add weight each set, if able.
• Watch the linked demonstration video BEFORE performing this complex!  The three positions and order are:  High Hang Clean + Hang Clean + Clean (floor)

BEGINNER / INTERMEDIATE STRENGTH
High Bar Back Squat:  3 x 7 @ 60% HBBS 1RM (same weight for all three sets)

CONDITIONING
2 rounds for time:
12 Overhead Squats, 115/80#
9 Power Snatches, 115/80#
6 Squat Snatches, 115/80#
6 Burpee Chest-to-Bar Pull Ups


Tuesday, 29 October 2013

*** This is Samurai CrossFit's HALLOWEEN WOD!  Come out in a costume that is both safe and fun to workout in and scare yourself sweaty... There will be prizes for both "Best Costume" and "Most Reps"! ***

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

CONDITIONING
As many reps as possible in 15 agonizing, horrifying minutes:
6 "Handless Horseman-stand Push Ups" (Handstand Push Ups)
12 "Death Knell Bell Swings" (Kettlebell Swings), 24/16kg
200m Run from Zombies

BEGINNER GYMNASTICS
10 sets:  Max Effort "Undead" (Unbroken) Pull Ups, 1 minute "decay" (rest) between attempts.

INTERMEDIATE GYMNASTICS
10 sets:  Max Effort "Undead" (Unbroken) Chest-to-Bar Pull Ups, 1 minute "decay" (rest) between attempts.



Monday, 28 October 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)
3) Kettlebell Deadlift x 5 (24/16kg)

BEGINNER WEIGHTLIFTING
1) 12 minutes to introduce/practice Snatch.
2) 12 minutes to introduce/practice Clean & Jerk.

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) Snatch Ladder:  Start at 135/75#.  Add 5# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail, rest 2-3 minutes before backing off 15# and hit three more singles.
2) Clean & Jerk:  10 minutes to work up to a heavy, but pretty, single (perfect form/not max).

CONDITIONING
AMRAP 6 minutes:
6 Overhead Squats, 135/95#
9 Lateral Barbell Burpees (over your OHS bar)
12 Toes-to-Bar



Sunday, 27 October 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 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 FIFTH video in a nine episode series.  Enjoy!

Saturday, 26 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
"Glen"
For time:
30 Clean & Jerks, 135/95#
1 mile Run
10 Rope Climbs (sub/scale 1 round of 4 Strict Pull Ups + 4 KTE + 4 Squats for EVERY ascent)
1 mile Run
100 Burpees

Via crossfit.com Friday, 12 October 2012:  Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.  He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

To learn more about Glen Doherty, and to donate to his memorial foundation, visit www.glendohertyfoundation.org.


Friday, 25 October 2013

WARM UP (15 minutes max)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)
3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING
20 Power Snatches, 105/70#
800m Run
20 Power Snatches, 105/70#

SKILL
2 minutes Max Effort Double Unders
- Rest 2 minutes
2 minutes Max Effort Double Unders


Thursday, 24 October 2013

Recovery Day... OR make up a WOD you missed this week.

Recovery Day = Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
• Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Wednesday, 23 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

BEGINNER WEIGHTLIFTING (25 minutes)
2) 10 minutes to introduce/practice Hang Snatch
3) High Bar Back Squat:  3 x 4 – concentrate on improving form and depth

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) 6 sets:  Slow Snatch Deadlift (5 seconds) + Hang Snatch + Snatch Balance @ 67.5% Snatch 1RM
2) EMOM 10 minutes:  1 High Bar Back Squat @ 77.5% HBBS 1RM

CONDITIONING
“eikcaJ” (a.k.a. "Backwards Jackie")
For Time:
30 Pull Ups
50 Thrusters, 45#
1km Row
• Strict 15-minute time limit.



Tuesday, 22 October 2013

*** This is James Okamoto's Birthday workout.  Please come out and join us as we wish one of our Samurai CrossFit family a fun, fit, and very Happy Birthday! ***

WARM UP (15 minutes max; scale movements appropriately to skill level)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)
3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING
AMRAP 10 minutes:
5 Power Cleans, 135/95#

SKILL
10 rounds for TOTAL time:
10 Box Jumps – use a height that is higher than you normally use.
- Rest 1 minute between rounds.


Monday, 21 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (no band assistance; use a spotter)
2) Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

BEGINNER WEIGHTLIFTING
1) 10 minutes to introduce/practice Power Snatch
2) 10 minutes to introduce/practice Power Clean & Push Jerk

INTERMEDIATE WEIGHTLIFTING
1) 10 minutes to establish a 2RM Power Snatch – reps must be touch & go; no rest in hang or on the floor.
2) 10 minutes to establish a 2RM Power Clean & Jerk – reps must be touch & go; no rest in hang or on the floor.

CONDITIONING
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings, 24/16kg

Sunday, 20 October 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 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 FOURTH video in a nine episode series.  Enjoy!

Saturday, 19 October 2013

WARM UP (10 minutes max)
• Coach's choice of dynamic/mobility warm up either prior to, or including, the following movements:
• 3 sets:
1) 40m Shuttle Run (10m down, 10m back, repeat twice, touch with both hands at turns)
2) Push Ups x 5
3) Air Squats x 5

TRACK SESSION
6 x 300m Run for time.
- Rest 3 minutes between each interval.

CONDITIONING
AMRAP 12 minutes:
12 Burpees


Friday, 18 October 2013

*** This is Bill Scullin's "Until We Meet Again" WOD.  Please come out and say "until next time" to an awesome member of the Samurai CrossFit and Yokota Air Base communities! ***

WARM UP (15 minute time limit)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (band assisted, if necessary)
2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5
3) Kettlebell Swings x 5, 16/12kg

BEGINNER / INTERMEDIATE STRENGTH
Good Mornings:  3 x 6 – medium/heavy.

CONDITIONING
AMRAP 5 minutes:
10 Box Jumps, 24/20”
10 GHD Sit Ups (Beginners - Ab-Mat Sit Ups)
10 Overhead Squats, 95/65#

- Rest 5 minutes, then:

AMRAP 5 minutes:
10 Ring Dips (Beginners – Hand Release Push Ups)
10 Kettlebell Swings, 24/16kg

Thursday, 17 October 2013

WARM UP (15 minutes max; scale movements appropriately to skill level)
• Coach's choice of dynamic/mobility warm up either prior to, or including, the following movements:
• 3 sets:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)
3) Kettlebell Deadlift x 5 (24/16kg)

BEGINNER WEIGHTLIFTING (20 minutes total time limit)
1) 8-10 minutes - Introduce/practice all three positions of the Clean with a barbell
Position One - High Hang, “pockets”
Position Two - Hang, mid thigh
Position Three - Floor
2) High Bar Back Squat:  6 x 3 – concentrate on form and depth

INTERMEDIATE WEIGHTLIFTING (20 minutes total time limit)
1) 3 sets:  3 Position Clean & Jerk @ 70% C&J 1RM
Position One - High Hang, “pockets”
Position Two - Hang, mid thigh
Position Three - Low Hang, below knee
• 1 set = 1 Clean from each position + 1 Jerk.
2) High Bar Back Squat:  6 x 3 – start at 65% HBBS 1RM and attempt to increase weight every set.

CONDITIONING
ARMAP 6 minutes:
20 Wall Balls, 20/14#

Wednesday, 16 October 2013

Due to Typhoon Wipha, Yokota Air Base has been placed in Tropical Cyclone Conditions of Readiness (TCCOR) 1.  The Samurai Fitness Center will be closed tomorrow as a result of the typhoon so we are going to make a change to our normal schedule.  Instead of using Thursday as our rest/recovery day, we will take Wednesday, October 16 off and then come together on Thursday, 17 October to perform the WOD planned for Wednesday.

Use this day to rest and perform internet and YouTube searches using the words "mobility" and "(enter body part here)" for anything you feel is tight and/or in need of attention.  Foam roll it, mash it with a lacrosse ball, voodoo band/floss it, stretch/mobilize with a purpose, etc., etc.

Tuesday, 15 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (band assisted, if necessary)
2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
21-15-9-9-15-21 for time:
Deadlift, 195/135#
Strict 15 minute time limit.

BEGINNER / INTERMEDIATE SKILL
10 rounds for time total time:
- Rest 1 minute between rounds.
• Strict 15 minute time limit.


Monday, 14 October 2013

WARM UP (10 minutes MAX; scale movements appropriately to skill level)
• Coach's choice of dynamic warm and/mobility warm up either prior to, or including, the following movements:
• 3 sets:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5, 20/15kg bar (beginner, PVC)
3) Kettlebell Deadlift x 10, 24/16kg

CONDITIONING
AMRAP 20 minutes, continuing as high up the rep ladders as possible:
1-2-3-4-5-6-7…
Power Cleans, 185/125#
2-4-6-18-10-12-14…
• If you are able to perform Muscle Ups, scale up from C2B/Ring Dips to the 1-2-3-4-5-6-7… ascending protocol for both Power Cleans & MUs.

BEGINNER WEIGHTLIFTING
1) Snatch Balance:  5 x 2
2) EMOM for 10 minutes:  1 Front Squat
• “EMOM” means “Every Minute On the Minute”, for ten (10) minutes, pe
rform one Front Squat at a challenging weight that allows you to perform all ten reps with perfect form.

INTERMEDIATE WEIGHTLIFTING
1) Snatch:  5 x 1 @ 90% Snatch 1RM
2) EMOM 10 minutes:  1 Front Squat @ 80% FS 1RM



Saturday, 12 October 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" and mobility, followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds

4) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3-5

TRACK SESSION
1) 6 x 40m Sprint, rest as needed.
2) 5 x 60m Sprint, rest as needed.
3) 4 x 100m Sprint, rest as needed.
4) 3 x 200m Sprint, rest as needed.

GYMNASTICS
3 Rounds for max reps:
1 minute Muscle Ups (Substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips if unable to perform MUs)
1 minute Box Jumps, 30/24"
1 minute 5m Bear Crawl (set up 2 cones 5 meters apart; start at one cone and every time you go around a cone equals one rep)


Friday, 11 October 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, or as far as you can get in the remaining time:
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
Overhead Squats:  5 x 5
• Lighter and lower = better.

INTERMEDIATE WEIGHTLIFTING
Pause Overhead Squats:  5 x 5 @ no more than 60% OHS 1RM; 3-5 second pause at the "rock" bottom of each rep. 
• Lighter and lower = better.

CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Jerk, 185/125# (no racks; Push Jerk or Split Jerk allowed) 
2-4-6-8-10-12-14-16-18-20
Pull Ups


Thursday, 10 October 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 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 THIRD video in a nine episode series.  Enjoy!

Wednesday, 9 October 2013

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

3) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 5

BEGINNER WEIGHTLIFTING
1) 4 sets:  4 Snatch Grip Deadlift + 1 Snatch Pull
2) Front Squat:  3 x 6

INTERMEDIATE WEIGHTLIFTING
1) 4 sets:  Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat - pick a challenging weight you can perform the complex with no misses.
2) Front Squat:  3 x 6 @ 62.5% FS 1RM

CONDITIONING
3 rounds for time:
500m Row (substitute 400m Run for Beginners if limited by number of rowers)
12 Burpees
21 Box Jumps, 24/20"



Tuesday, 8 October 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, or as far as you can get in the remaining time:
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
3 rounds for time:
10 Front Squats, 145/105#

• Post time to whiteboard and comments.

BEGINNER/INTERMEDIATE SKILLS
EMOM for 20 minutes:
Odd:  10 Wall Balls, 20/14#
Even:  40 Double Unders


Monday, 7 October 2013

WARM UP (10 minutes or less; select movement appropriate to skill level)
• 5 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
2) Front Squat:  3 x 3

INTERMEDIATE WEIGHTLIFTING
1) Snatch:  12 minutes to set 1RM Snatch from the Low Hang (below the knees, but off the floor)
2) Pause High Bar Back Squat:  8 minutes to work up to a heavy single rep High Bar Back Squats with 3-5 second pause at the bottom (these should not be a true 1RM attempts)

CONDITIONING
As many rounds as possible in 20 minutes:
6 Hang Power Cleans, 135/95#
12 Box Jumps, 24/20”

• Post rounds to whiteboard / comments.