Saturday, 1 March 2014

WARM UP
• 5-10 minutes – Athlete's choice of thoracic spine, wrist/forearm, and ankle/calf mobility.

MOVEMENT PREP
For QUALITY, not for time:
5 Power Snatches, 55/35
20 Double Unders
10 Power Snatches, 65/45
30 Double Unders
15 Power Snatches, 75/55
20 Double Unders
10 Power Snatches, 85/65
10 Double Unders
5 Power Snatches, 95/75

CONDITIONING
Complete as many rounds and reps as possible in 10 minutes:
30 Double Unders
15 Power Snatches, 75/55#

***  Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.1 at the Yokota Samurai Fitness Center's Cross Training side of the Annex 8:30 am to 11:30 am.  Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.  We will judge until everyone is done.  Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.  EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout.  If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com.  3, 2, 1, Go!  ***



Friday, 28 February 2014

I Don't Really Want to Do the CrossFit Open, Either. - Janice Marie Ferguson, janicemarieferguson.blogspot.com

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

BEGINNER STRENGTH
Deadlift:  5-5-5 – choose a weight that challenges you to perform 5 reps with perfect form.

INTERMEDIATE STRENGTH
Deadlift:  5-5-5 @ 80% DL 1RM.

CONDITIONING
10-6-2-6-10 for time:
Burpees
• 15-minute time limit.

$ CASH OUT $
10 minutes of Double Under practice; DU attempts must be made by everyone, regardless of current DU skill.  If you walked in without a DU but get one in 10 minutes = Victory!  If you are good at DUs, attempt to consistently string them together in sets of 30; give yourself some form of penalty if you break at less than 30 consecutive DUs.
 

Thursday, 27 February 2014

What Is a Foam Roller, How Do I Use It, and Why Does It Hurt? - Jeff Kuhland, Breaking Muscle

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 near you, 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 Mobility WOD and spend 5-10 minutes with them.

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

• Choose 1-2 Upper Extremity Mobility Drills from 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, 26 February 2014

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

BEGINNER/INTERMEDIATE STRENGTH
10 minutes to build to a Heavy Single Overhead Squat – “Heavy Single” = Work up to your heaviest weight for this movement today without any misses.

CONDITIONING
40-30-20-10 for time:
Overhead Squat @ 55% of Heavy Single from "Strength".

Strict 20-minute time limit.  Beginner reps = 28-21-14-7.

Tuesday, 25 February 2014

WARM UP
Burgener’s Junkyard Dog Warm up

SKILL
1) Burgener Warm Up for the Snatch
a. Down and “FINISH”: SPEED THROUGH THE MIDDLE
b. Elbows High and Outside: KEEP THE BARBELL CLOSE
c. Muscle Snatch: STRONG TURNOVER
d. Snatch Lands at 2”, 4”, 6”: FOOTWORK
e. Snatch Drops: FOOTWORK, SPEED, STRENGTH IN BOTTOM OF SNATCH
2) Burgener Skill Transfer Exercises for the Snatch
a. Snatch Push Press: OVERHEAD STRENGTH
b. Overhead Squat: CORE STRENGTH
c. Heaving Snatch Balance: SPEED OF ARMS
d. Snatch Balance without a dip*: FOOT/ARM SPEED
*Commonly referred to as “Drop Snatch”.
e. Snatch Balance with a dip: FOOT/ARM SPEED

WEIGHTLIFTING
25 minutes to train the Snatch.

• Today is all about the Snatch.  We are dedicating the “Warm Up” and “Skill” portions to getting our minds right with the basics of “jumping and landing” and then performing dynamic drills to reinforce proper bar path and strengthen basic mechanics.  The first 10 minutes of the “Weightlifting” portion of training should dedicated to continuing to drill bar path and mechanics as we add weight, first from the Hang, and then from the ground.   The remaining time will be open if athletes choose to go increase their weights to go for something heavy.  Even though this is just a single day, a great deal of improvement can be expected if you get your mind right from the beginning and keep it right throughout training.  It is always important to train with a purpose.  Today it is even more important. 

Monday, 24 February 2014

WARM UP
• 8 minutes – Coach's choice of dynamic warm up.

SKILL
Every 20 seconds for 6 minutes:  1 Single Leg Box Jump (alternating), 24/20”

BEGINNER STRENGTH
Deadlift:  3-3-2-2-1-1 – choose a weight that allows you to perform your first set of 3 reps with perfect form; challenge yourself to increase the weight every set as the number of reps decreases.  If you feel good, set a new 1-Rep Max.

INTERMEDIATE STRENGTH
EMOM for 7 minutes:  1 Deadlift @ 90% DL 1RM.

CONDITIONING
For total reps:
4 minutes Max Effort Burpees
2 minutes Max Effort Double Unders

Sunday, 23 February 2014

Recovery Day

10 Things to Learn from CrossFit – Lynne Alejandro, Tabata Times

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD 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.

Big thanks to CrossFit Invictus for your excellent guidance on Recovery.

Saturday, 22 February 2014

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

SKILL
AMRAP 2 minutes:  Alternating Pistols
Rest 1 minute
AMRAP 2 minutes:  Wall Walks

CONDITIONING
"Fight Gone Bad Better"
3 rounds for max reps + calories:
1 minute Wall Balls, 20/14#
1 minute Power Snatches, 75/55#
1 minute Box Jumps, 20"
1 minute Push Press, 75/55#
1 minute Row for calories
1 minute Rest

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.

If your wondering why we are doing Power Snatches instead of Sumo Deadlift High Pull (and using "Better" instead of "Bad"), it’s because I (heart) My Supraspinatus - Dallas Hartwig, MS, PT, http://whole9life.com

Friday, 21 February 2014


WARM UP
• 15 minutes – Coach's choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
Hang Squat Snatch:  3-3-3-3-3 – choose a weight that allows you to perform 3 reps with good form; challenge yourself to increase the weight every set.

INTERMEDIATE WEIGHTLIFTING
1) 7 minutes to warm up for Part 2 EMOM (Snatch).
2) EMOM for 8 minutes:  1 Hang Squat Snatch + 1 Power Snatch + 1 Squat Snatch @ 70% Snatch 1RM

CONDITIONING
10 minute AMRAP Ascending Ladder, increasing both movements by 3 reps each round:
3 Thrusters, 95/65#
3 Box Jumps, 24/20”
6 Thrusters, 95/65#
6 Box Jumps, 24/20”
9 Thrusters, 95/65#
9 Box Jumps, 24/20”
12/12
15/15…, etc… until 10 minutes expires.
• Score is total reps.  Post score to comments.

Thursday, 20 February 2014

The Thing You Do Everyday That's Setting You Up For Shoulder Injuries - Brooke Thomas, Breaking Muscle

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 near you, 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 Mobility WOD and spend 5-10 minutes with them.

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

• Choose 1-2 Upper Extremity Mobility Drills from 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, 19 February 2014

** Although her birthday is not until Friday, this will be Rachael Alvarado-Cedeno’s Birthday WOD!  Come out and celebrate with one of our Samurai CrossFit family on her special day! 

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

STRENGTH
High Bar Back Squat:  2 x 4; 2 x 2; 2 x 1 – choose a weight that allows you to perform the first set of 4 reps with perfect form; challenge yourself to increase the weight every set as the reps decrease.

INTERMEDIATE STRENGTH
High Bar Back Squat:
2 x 4 @ 80% HBBS 1RM
2 x 2 @ 90%
2 x 1 @ heaviest possible

CONDITIONING
AMReps in 12 minutes:
24 Kettlebell Snatch (12 each arm), 24/16kg
6 Front Squats (from the ground) @ 50% Front Squat 1RM



Tuesday, 18 February 2014

WARM UP

BEGINNER WEIGHTLIFTING
1) 3 sets:  2 Power Clean + 2 Front Squat
2) 3 sets:  1 Power Clean + 1 Front Squat + 1 Push Press

INTERMEDIATE WEIGHTLIFTING
5 sets of the sequence:
7 rounds:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind-the-Neck Push Press
• The bar cannot be set down at any time during a set/round (Power Clean must be touch-and-go).  Rest between sets as needed.  The goal is Max Load in a set.  Strict 25-minute time limit.

CONDITIONING
3 rounds for time:
5 Hang Power Cleans @ heaviest unbroken weight possible
15 Kettlebell Swings, 24/16kg
• 9-minute time limit.


Monday, 17 February 2014

WARM UP
• 8 minutes - Coach's choice of dynamic warm up incorporating:
Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

BEGINNER STRENGTH
Thrusters:  3-3-3-3 – choose a weight that challenges you to perform 3 reps with perfect form; challenge yourself to increase the weight every set.

INTERMEDIATE STRENGTH
10 minutes to work up to a 3-Rep “Max for the Day” for Thrusters.
• Give yourself no more than three attempts to achieve a successful 3-Rep Max at any given weight.  If you miss three attempts, you are done and your max is deemed as your last successful lift.

CONDITIONING
3 rounds for time:
40 Wall Balls, 20/14#
20 Pull Ups
• 25-minute time limit.

Sunday, 16 February 2014

If you used Friday or Saturday as one or more Recovery Day because of the Fitness Center closure, use Sunday to make up the training from either day.  Whether or not the Cross Training Area of the Yokota Samurai Fitness Center annex will be open is still unknown.  Both of the last two workouts can be accomplished at your home.  If you've accomplished all of the training for the week, tomorrow is:

Recovery Day

How To Kill Your Next WOD – Bob LeFavi, Ph.D., CSCS, USAW, The Box Magazine

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD 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.

Big thanks to CrossFit Invictus for your excellent guidance on Recovery.

Saturday, 15 February 2013

** Due to the ongoing "Snowpocalypse", the Yokota Samurai Fitness Center will be closed.   The training for the day was designed to be completed anywhere with limited equipment required.  If you can find a friend or two to do this with, all the better! **

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

STRENGTH / SKILL
AMRAP 2 minutes:  Pistols
Rest 1 minute
AMRAP 2 minutes:  Push Ups
• Treat these as you would a typical strength workout – focus on total force applied, technique, and maximizing output with minimal rest.

CONDITIONING
“Snowpocalypse”
雪の黙示録
21-­15-­9 reps for time:
Alternating Stationary Reverse Lunges (reps are “per leg”, not combined)
Overhead “Object” Sit Ups (athlete’s choice of weight and object)

• The type of object used for the Overhead "Object" Sit Ups can be anything you can safely hoist over your head in a seated position.  The weight is up to you...  Keep it safe but shoot for 35# for men and 25# for women.




Friday, 14 February 2014

** Today we must say, “Until we meet again…” to Terri Williams who will be heading to Ramstein Air Base, Germany.  Although she has been working hard with us for just a few short months, everyone who has gotten the chance to workout with her knows that she always has a smile on her face, always gives 100%, and never forgets to have fun! Good luck on your next assignment Terri!  **

WARM UP
• 15 minutes - Athlete's choice of dynamic warm up.

CONDITIONING
"Snow Day"
3 rounds for time:
50 Push Ups
50 Sit Ups (any style)
50 Air Squats

Happy Valentine's Day!

Thursday, 13 February 2014

7 Essential Elements of Rest and Recovery - Jeff Kuhland, Breaking Muscle

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 near you, 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 Mobility WOD and spend 5-10 minutes with them.

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

• Choose 1-2 Upper Extremity Mobility Drills from 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, 12 February 2014

What Malcolm Gladwell Has To Do With Olympic Lifting – Chris Plentus, Constantly Varied (blog)

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

CONDITIONING
50-40-30-20-10 reps for time:
Sit Ups (any style)

- Rest precisely 1 minute then:

For time:
75 Power Snatches, 75/55#

• Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty.  He is survived by a wife and two children.  “Randy” first appeared on the CrossFit website 13 February 2008.

Tuesday, 11 February 2014

Tracking Your Workouts – Viking CrossFit (includes links to great tracking spreadsheets for Hero & Girl bechmarks, Powerlifting, Weightlifting, and an “All-in-One” WOD tracker)

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

SKILL
Seated Box Jump:  1 Jump every 15 seconds for 5 minutes – starting position is seated on a medicine ball; chose an appropriate box height (20/24/30”).

CONDITIONING
2 rounds for time:
50 Kettlebell Swings, 24/16kg
• You must stop to complete 3 Deadlifts EMOM (after the first minute) @ 70% Deadlift 1RM. 
** Strict 25-minute time limit. **

Monday, 10 February 2014

What Makes a Great CrossFit Member? – Chris Plentus, Constantly Varied (blog)

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

BEGINNER WEIGHTLIFTING
1) Press:  3-3-3
2) Push Press:  2-2-2
3) Jerk:  1-1-1

INTERMEDIATE WEIGHTLIFTING
Heaving Sotts Press (a.k.a. Snatch Balance from Squat Position):
3-3-3 @ 75% Snatch 1RM
2-2-2 @ 85%
1-1-1 @ 90%

CONDITIONING
For time:
1,000m Row
30 Squat Snatches @ 70% Snatch 1RM


Sunday, 9 February 2014

If you took yesterday (Saturday) as a Recovery Day, you can use today (Sunday) to make up yesterday's training.  The Cross Training Area of the Yokota Samurai Fitness Center annex will be closed from 0700-1700 for a Fitness Center event so plan your make up day accordingly.  If not, tomorrow is:

Recovery Day

Recovery for the CrossFit Athlete - Reid Worthington, Juggernaut Training Systems

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD 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.

Big thanks to CrossFit Invictus for your excellent guidance on Recovery.

Saturday, 8 February 2014

** The Cross-Training Area in the Yokota Samurai Fitness Center will be closed all day for a Fitness Center event -- if the snow doesn’t shut it down first.  If the rest of the Fitness Center is open, find a bike, treadmill, or rower to perform the training (un-coached) for today.  If the whole gym is closed, do what you can, when and where you can, but most importantly – STAY SAFE! **

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

GYMNASTICS
Pick your two biggest gymnastics goats and alternate between them every 60 seconds for 10 minutes.   The goal is quality, not quantity of reps.

How to Kill a Goat - Pat Burke, MBS CrossFit

CONDITIONING
Bike: 15km Time Trial
OR
Run: 5km Time Trial
OR
Row: 2km Time Trial

Friday, 7 February 2014

** This is Coach Chris Johnson’s Birthday WOD!  Come out and celebrate with Chris and the rest of our Samurai CrossFit family! **

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

SKILL
AMRAP 2 minutes:  Toes-to-Bar
Rest 1 minute
AMRAP 2 minutes:  Box Jumps, 30/24”

CONDITIONING
5 rounds for time:
4 Front Squats (taken from the ground) @ 60% FS 1RM
8 Pistols (alternating)
• If you are still working on getting your first Bar Muscle Up, substitute 3 Chest-to-Bar Pull Ups (or as high as possible, e.g. “Belly Button-to-Bar”, for as many as possible) + 3 Dips each round.


Thursday, 6 February 2014


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 near you, 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 Mobility WOD and spend 5-10 minutes with them.

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

• Choose 1-2 Upper Extremity Mobility Drills from 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, 5 February 2014


WARM UP
• 10 minutes - Coach's choice of dynamic warm up incorporating the following movements:
1) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
2) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

INTERMEDIATE STRENGTH
Deadlift:  5-5-5-5 – choose a weight that challenges you to perform 5 reps with perfect form; challenge yourself to increase the weight every set.

INTERMEDIATE STRENGTH
Time Under Tension Deficit Deadlift (standing on 45# plates):  5-5-5-5 @ 55% DL 1RM – smooth and fast pull to the top, hold for one second, then descend slowly for 5 seconds.

CONDITIONING
14 minute AMReps Ascending Ladder, increasing both movements each round by 3:
3 Wall Balls, 20/14#
3 Kettlebell Swings, 24/16kg
6 Wall Balls, 20/14#
6 Kettlebell Swings, 24/16kg
9 Wall Balls, 20/14#
9 Kettlebell Swings, 24/16kg
12 Wall Balls, 20/14#
12 Kettlebell Swings, 24/16kg
15/15
18/18…, etc… until 14 minutes expires.