Sunday, 1 December 2013

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.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.


Saturday, 30 November 2013

***  Continuing with this week's theme of being FLEXIBLE (and THANKFUL), we will meet for this Saturday class at 10 a.m. (not our normal 9 a.m.).  We had a great showing at our Post-Thanksgiving Feast Training Day and I hope to see even more people for this epic team WOD!  ***

WARM UP
• 10 minutes - Coach's choice of dynamic warm.

CONDITIONING
2-Person Team Chipper for time:
1000m Row (500m each)
150 Kettlebell Swings, 32/24kg
• One athlete works while the other one rests.  If you don't have a teammate, split the reps in half.

Friday, 29 November 2013

***  Our Post-Thanksgiving Feast Training Day is scheduled for 9 a.m. (rather than our normal 5:30 p.m.).  I hope to see everyone there!  ***

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

CONDITIONING
AMRAP 7 minutes:
Wall Balls, 20/14#
EMOM complete 5 Deadlifts, 225/155#
Start with Wall Balls.  Score is number of Wall Balls completed in 7 minutes.

BEGINNER SKILL
3 rounds, EACH for time:
30 Box Jumps, 24/20# - step down, no rebound.
Rest 3 minutes between each round.

 INTERMEDIATE SKILL
3 rounds, EACH for time:
30 Unbroken Box Jumps, 24/20#
Rest the same amount of time it takes to complete previous round, OR LESS, but no more than 3 minutes.
If you miss a rep or stop on the ground (i.e. you do not rebound) you must start the round over.

Thursday, 28 November 2013

***  HAPPY THANKSGIVING! ***

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

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

• Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Thank you to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 27 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING

INTERMEDIATE WEIGHTLIFTING
1) High Hang Squat Snatch:  7 x 2 @ 70% Snatch 1RM – the bar should start at the “pockets”.
2) High Bar Back Squat:  2 x 10 @ 70% HBBS 1RM.

CONDITIONING
21-15-9 for time:
400m Run after every round.

Tuesday, 26 November 2013

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

CONDITIONING
As many rounds and reps as possible in 10 minutes:
30 Overhead Squats, 120/90#

SKILL
10 rounds for time:
- Rest 1 minute between rounds.
 The goal should be to perform all 10 rounds of Double Unders Unbroken.


Monday, 25 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING (coaches’ note: 20 min max)
1) 10 minutes to introduce/practice High Hang Clean.
2) Front Squat:  3 x 5

INTERMEDIATE WEIGHTLIFTING
1) Clean – 10 minutes to work up to a heavy single.
2) Front Squats:  3 x 5 @ 80% FS 1RM – same weight all three sets.

CONDITIONING
"DT"
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#
• 20-minute time limit.
• From crossfit.com April 14, 2009:  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan and one-year old son T.J.

SSgt Timothy Davis

Sunday, 24 November 2013

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.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 23 November 2013

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

CONDITIONING
6 rounds for time:
400m Run
20 Burpees

Friday, 22 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER STRENGTH
1) 10 minutes to practice basic Deadlift stance, grip, positioning, and proper form throughout the lift.
2) 15 minutes to work up to multiple sets of 3 Deadlifts at a weight heavy enough to be challenging but also allows you to maintain proper form throughout the movement.

INTERMEDIATE STRENGTH
1) 10 minutes to work up to a heavy 2-rep Deadlift.
2) Deadlift:  7 x 3 @ 70% of the weight established in #1.  These will be performed as “Speed Deadlifts” with only 60 seconds of rest between sets.

CONDITIONING
"Diane"
21-15-9 for time:
Deadlift, 225/155#

Thursday, 21 November 2013

Active Recovery Day... Or make up a WOD you missed this week.

Active Recovery Day =

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

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

• Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Thank you to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 20 November 2013

*** Today's workout is JESSICA GAITHER’S BIRTHDAY WOD!!  Come out and celebrate with a great friend and awesome member of the Samurai CrossFit family ***

WARM UP (10 minutes or less)
2) Burgener Warm Up for the Clean (+ Jerk)

CONDITIONING
For time:
Strict 5 minute time limit.

BEGINNER WEIGHTLIFTING
1) 12 minutes to introduce/practice the Snatch Grip Push Press (behind the head).
2) High Bar Back Squat:  10 x 1
3) Front Squat:  2 x 3

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work on the Snatch Complex:  Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch
• Work up to a moderate weight that you can still move fast and with total confidence.
2) High Bar Back Squat:  10 x 1 @ 85% HBBS 1RM – use the same weight for all 10 sets.
3) Front Squat:  2 x 3 @ 85% FS 1RM

Tuesday, 19 November 2013

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

CONDITIONING
AMRAP 10 minutes:
15 Wall Balls, 20/14#

SKILL
3 rounds for quality, NOT for time:
10 Overhead Squats, 65/45#
• This is about improving your positioning, not getting stronger or going faster.  Go slow and get better.

Monday, 18 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING
15 minutes to introduce/practice the Overhead Squat.  Try working up to a weight that challenges you to perform 3 reps with full depth and flawless form.

INTERMEDIATE WEIGHTLIFTING
EMOM for 12 minutes:
• Use approximately 60-70% Snatch 1RM for both movements; the weight should be challenging but there should no misses on the Snatch.  Use the same bar, taken from the floor to the back rack, for the HBBS that you use for the Snatch.

CONDITIONING
5 rounds for time:
5 Clean & Jerks, 155/105#
10 Chest-to-Bar Pull Ups


Sunday, 17 November 2013

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.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 16 November 2013

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

CONDITIONING
Team Chipper, with teams of 3 (one working, two resting), for time:
9 x 200m Run
150 Push Press, 95/65#
150 Hang Power Clean, 95/65#
150 Push Press, 95/65#
9 x 200m Run

• Each team must hold a single 32/24kg kettlebell the entire duration of the workout.  If the KB hits the ground, the whole team must complete 10 Burpees each before you can continue the workout.  For each set of runs each team member must complete three intervals AND maintain the same order.  For the Push Press and Hang Power Clean, divide the reps any way among the team members. 


Friday, 15 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
"CrossFit Open 11.1"
AMRAP 10 minutes:
15 Power Snatches, 75/55#

SKILL
3 rounds:
2 minutes Max Effort Double Unders
1 minute Rest

Thursday, 14 November 2013

Active Recovery Day... Or make up a WOD you missed this week.

Active Recovery Day =

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

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

• Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Thank you to CrossFit Invictus for your excellent guidance on Active Recovery.

Wednesday, 13 November 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) Overhead Squat x 5 (20/15kg bar, PVC)
2) Kettlebell Deadlift x 10 (24/16kg)

BEGINNER WEIGHTLIFTING
1) Snatch Deadlift:  3 x 5 – work on good, tight position at bottom and full extension at top.
2) High Bar Back Squat:  6 x 4 – work on full depth and speed out of the bottom.

INTERMEDIATE WEIGHTLIFTING
1) EMOM for 5 minutes:  5 Squat Snatches @ 60% Snatch 1RM, perform as touch & go reps. 
2) High Bar Back Squat:  6 x 4 @ 60% HBBS 1RM, work on full depth and speed out of the bottom.

CONDITIONING
For time:
30 Thrusters, 115/80#
30 Power Cleans, 115/80#
30 Jerks, 115/80#
30 Box Jumps, 24/20"

Tuesday, 12 November 2013

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) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

BEGINNER STRENGTH/SKILL
Sotts Press:  5 x 5 - we will be taking the bar out of a rack, not Snatching it directly into position like the video.

INTERMEDIATE STRENGTH/SKILL
Sotts Press:  5 x 5 – start @ 60% Snatch 1RM and increase weight as long as you can maintain form.

CONDITIONING
21-15-9 for time:
Box Jump, 24/20"
Deadlift, 225/155#


Monday, 11 November 2013

HAPPY VETERAN'S DAY!  Thank you to all those who serve!  We appreciate the sacrifices you and your family make everyday!

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Kick Up to Handstand x 3 attempts with spotter (beginner = against wall, intermediate = freestanding)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)

BEGINNER WEIGHTLIFTING
Snatch Balance:  5 x 2

INTERMEDIATE WEIGHTLIFTING
EMOM for 10 minutes:  1 x Snatch @ 70-75% Snatch 1RM

CONDITIONING
3 rounds for time:
10 Hang Power Cleans, 135/95#
STRICT 20-minute time limit.  If you are still perfecting your Muscle Up, substitute 4 sets of 3 Chest-to-Bar Pull Ups + 3 Ring Dips each round.