Happy New Year

January 1


Samurai CrossFit wishes our entire family a Happy New Year.  Gym's closed so get outside and enjoy the time with friends and family.

Active Recovery



Make up a training day you missed this week or...

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.

Resolutions

December 30

Strength
3 x 10
Back Squat
-All Sets at around 65%

WOD:
AMRAP 15 Min
50 Burpees
30 Alt Pistols
10 Strict Handstand Pushups

Counting Down

December 29

Strength/Skill:

3 - 3 - 3 - 2 - 2 - 1 - 1 - 1
Hang Squat Clean
-Find a Heavy Single


WOD:
1 Mile Run
60 WallBall (20/14)
30 Strict Pull Ups
*The athlete may compete the work in any order and/or break up the movements as they see fit.  


Year in Review

December 28

Skill:
7 x 3 Muscle Ups

WOD:
For Time

50 Double Unders
40 Shoulder to Overhead (115/75)
30 Cal Row
20 Bar Facing Burpees
30 Cal Row
40 Shoulder to Overhead (115/75)
50 Double Unders



Sunday

Recovery Day 

Announcement: Due to the Holidays we are very short on coaches.  So for the next week we will be running a Holiday schedule with no coach lead classes.  WODs will be posted and should anyone be going into the gym we will post to FB or the website.  

SCF wants to thank everyone for their hard work this year and we look forward to many more WODs together in the new year!!!  HAPPY HOLIDAYS!!! 



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.

Saturday

December 26


For Time with a Running Clock:

1 Round:
25 Thrusters

-Then-

2 Rounds
300m Run
10 Power Cleans (95/65)

- Then -

3 Rounds
200m Run
10 Front Squats (95/65)

-Then-

4 Rounds
100m Run
5 Ground to Overhead

Merry Christmas

December 25


Samurai CrossFit wishes our entire family a Merry Christmas.  Gym's closed so get outside and enjoy the time with friends and family. 

Active Recovery



Make up a training day you missed this week or...

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.

12 Days of Christmas

December 23


Completed in style of the Christmas Carol "12 days of Christmas"

For Time
1 100m Sprint
2 Burpees
3 Power Snatch (95/65)
4 Box Jump (24/20)
5 Thrusters
6 GHD Situps
7 Shoulder to Overhead
8 Pull ups
9 Wall Balls (20/14)
10 Kettlebell Swings (55/35)
11 Push ups
12 High Bar Back Squats

Frosty

December 22



Strength
5 x 5 Strict Press
-All sets @ 60-75%

WOD:
4 Rounds
10 Toes to Bar
10 Box Jump (24/20)
10 Deadlift (115/75) 

Holiday Season

December 21 

Strength
10 x 3 Back Squat
-All Sets at 80%


WOD
9 - 7 - 5
Burpee + Strict Chest to Bar Pull Up
Power Snatch (135/95)

Sunday

Recovery Day 

Announcement: Due to the Holidays we are very short on coaches.  So for the next two weeks we will be running a Holiday schedule with no coach lead classes.  WODs will be posted and should anyone be going into the gym we will post to FB or the website.   

Our "12 Days of Christmas" WOD will be held at normal class time on the 23rd, we hope to see you there!!


SCF wants to thank everyone for their hard work this year and we look forward to many more WODs together in the new year!!!  HAPPY HOLIDAYS!!! 



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.

Saturday

December 19



Strength/Skill:
7 x 1 Jerk
- Split
- Power
- Squat Jerk
All reps at 75-80% of 1RM


WOD:
With a Running Clock
4min AMRAP
5 Handstand Pushups
25 Double Unders

-Rest 2min-

5min AMRAP
10 Push Press (115/75)
25 Double Unders

-Rest 2 Min-

6 min AMRAP
15 Wall Ball (20/14)
25 Double Unders

High and Outside

December 18


Strength/Skill:

EMOM 7
3 Snatch High Pull
-At 75-80% 1RM Snatch


WOD:
AMRAP 8min
1 Deadlift (225/155)
1 Handstand Push Up
2 Deadlift
2 Handstand Push up
3 Deadlift
3 HSPU
4 DL
4 HSPU...
ETC

Active Recovery



Make up a training day you missed this week or...

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.

High Bar

December 16 

Back Squat
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 70%
1 Rep @  75%
3 x 1 Rep @ 80%


WOD:
3 Rounds
500m Row
4 Overhead Squats (155/105)*

*Bar starts on the ground

Time It Out

December 15

Skill Test:
15 Wall Ball (20/14)
-Rest 1 min-
15 Wall Ball (20/14)
-Rest 1 min-
Max Effort Unbroken Wall Balls (20/14)

WOD:
5 Rounds
10 Russian Kettlebell Swings (70/55)
10 GHD Sit Ups (20 Abmat Situps)
10 Push Ups

Best of Luck Coach Chris

December 14




The SCF family wanted to send a good luck and farewell to Coach Chris and the whole Johnson family.  Thanks for sharing all your insights and coaching from the beginning! 


WOD:
20 min AMRAP

3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead (135/95)

3 Toes to Bar + 3 Pull Ups + 3 Chest to Bar Pull Ups

400m Run 









Sunday

Recovery Day 

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.

Saturday

December 12



15 Mins to Establish a Heavy Single:
Hang Snatch


6 - 5 - 4 - 3 - 2 - 1
Thrusters (135/95)
Muscle Ups



Fight Gone Bad

December 11

"Fight Gone Bad"
5 Rounds
1 min each of
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push Press (75/55)
Row for Calories
1min Rest 


Active Recovery



Make up a training day you missed this week or...

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.

Kip Up

December 9 

 

10 Min Kipping Technique Work

Skill Test:
Max Effort - Chin above the bar hold
Rest 1min
Max Effort - Strict Pull ups
Rest 1 Min
Max Effort - Pull Ups


WOD
For Time:
30 Back Squats (135//95)*
800m Run
30 Bar Facing Burpees

*Bar starts on the ground

Stacking Plates

December 8

 

5 - 3 - 3 - 2 - 2 - 2
-Start around 60%
-Build to a heavy Double


40 - 30 - 20 - 30
Double Unders
Abmat Sit Ups

*10 Ground to Overhead between each round (115/75) 

 

Losing Your Grip

December 7




5 x 5 Bench Press @ 60%
5 x 5 Dips
-Alternate Movements


8 min AMRAP
5 Toes to Bar
5 Dual Kettlebell Dead-lift (70/55)

Sunday

Recovery Day 

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.

Saturday

December 5

Strength/Skill:
7 x 3 Push Jerks
All sets @ 70-75%

MetCon:
For Time
21 Wall Ball (20/14)
18 Double Unders
15 Snatch (95/65)
12 Overhead Squats (95/65)
9 Muscle Ups
12 OHS
15 Snatch
18 Double Unders
21 Wall Ball


Indoor Boarding

December 4


Strength:
5 x 3 Front Squat
-Start at 70%
-Add Weight Each Set


MetCon:
15min AMRAP
5 Squat Cleans (155/105)
5 Bar Facing Burpees



Active Recovery



Make up a training day you missed this week or...

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.

Snow Fall

December 2

15 Minutes:
Muscle Up Technique Work
-Technique WOD Part 1 and Part 2 - Kipping
-CF Main Site Instruction

5 sets - Max Effort Muscle Ups
(Scale ME Pull Ups and Dips)

MetCon:
3 Rounds
10 Box Jump (30/24)
10 Shoulder to Overhead (135/95)
400m Run

Cold Front

December 1


"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between each round.

O-Torii

November 30

Strength/Skill:
14 Min EMOM
1 Muscle Snatch + 1 Power Snatch + 1 Snatch

MetCon:
100 Wall Ball* (20/14)

*Every time the med ball stops, complete a 50m run. 

Sunday

Recovery Day 

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.

Saturday

November 28 


Strength/Skill:
35 mins to establish a Heavy Single for both lifts:
Snatch
Clean & Jerk

Conditioning:
10 x 1 Shuttle Sprint
(25m - back, 50m - back = 1)

Post Turkey Day

November 27

Strength:
Back Squat
3 x 3 @ 70%
2 x 5 @ 60%
2 x 1 @ 80%


MetCon
AMRAP  12 Min

400m Run  (Buy in/only Run once)
-then-

10 Thrusters (45/35)
6 Bar Facing Burpees

 - @ 6mins -

400m Run  (Buy in/only Run once)
-then resume round which you left off-

10 Thrusters (45/35)
6 Bar Facing Burpees


Active Recovery


Reminder: No coach lead class tomorrow.

Make up a training day you missed this week or...

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.

Preperation Time

November 25

Skill/Strength
6 x 5 Weighted Pull Ups

MetCon:
3 Rounds
25 Calorie Row
25 Double Unders
25 Kettlebell Swings (55/35)

Pull Your Weight

November 24





Strength/Skill:
6 x 5
Deadlift
-All Sets at 70-75%


MetCon:
5 Rounds
10 Alt KB Snatches (55/35)
10 Overhead Plate Walking Lunges (45/35)

On the Minute

November 23


Skill/Conditioning:

EMOM 7mins
5 Dips + 10s Support Hold


WOD

EMOM 20min*
5 Pull Ups
5 Hang Clean (95/65)
5 Box Jumps (24/20)

*If work is not completed in 1min, finish the round and start again at top of next minute. 

Sunday

Recovery Day

Announcement:  As this is a holiday week, class times may be adjusted.  We will post to the website and Facebook if class times change.  Friday will be a holiday schedule with no coach lead class.  If some of us go in to work off that Thanksgiving meal, we'll post that as well.  

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.

Saturday

November 21

Strength/Skill:
15min to Establish:
1RM Split Jerk 

Metcon:

Open WOD 13.2

AMRAP 10:
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

So Strict

November 20 


Strength/Skill:
6 x 3 Strict Handstand Pushups
(Rx+ 6x5 or add deficit)

WOD:
For Time
2K row
30 Clean + Jerks (135/95)
1mile Run

Active Recovery



Make up a training day you missed this week or...

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.

Sell It

November 18

Strength/Skill:
6 x 3 Front Squats
-All Sets at 60-70% of 1rm

WOD:
7 Rounds
7 Pull Ups
7 Overhead Plate Walking Lunges - Per Leg (45/25)

Chipper

November 17

Skill/Conditioning:

10 Mins EMOM:
7 Wall Ball (20/14)


WOD:
For Time
20 Deadlift
20 Hang Clean
20 Front Squats
20 Push Jerks
20 Double Unders
(135/95)*

*Any time the bar is dropped, complete 2 Bar Facing Burpees



Getting Heavy

November 16

Strength/Skill:

7 x 1 Snatch
- All sets above 80% of 1rm

WOD:

4 Rounds
10 Box Jumps (30/24)
10 Toes to Bar
100m Run

Recovery Day

Recovery Day

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.

Week of Heroes

November 14

"CG-6535"

4 Rounds
800m Run
6 Handstand Push Ups
5 Clean + Jerk (155/105)
3 Muscle Ups
5 Burpee Box Jumps (24/20)

Week of Heroes

November 13 

Strength/Skill
7 x 3 Tall Snatch
- All sets at 50-60%

"Randy"

From CrossFit.com: "Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children."

75 Power Snatches (75/55)

Compare to June 6, 2015


Active Recovery



Make up a training day you missed this week or...

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.

Week of Heroes

November 11

Announcement:  Sorry for the short notice, but we will be running a holiday schedule today.  There will be NO Coach Led class today.  A few of us may go in later this afternoon, if we do, we'll post to here and Facebook.
Happy Birthday to the US Marine Corps.  Semper Fi. 
 
"Wittman"

From CrossFit.com: "U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church."

7 Rounds
15 Kettlebell Swings
15 Power Cleans (95/65)
15 Box Jumps (24/20)

Compare to 4/28/2015 

Week of Heroes

November 10 

Strength/Skill
5 x 5 Back Squats
-Start about 75%
-Add weight each set


"DG"

From CrossFit.com: "U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett."

10 Min AMRAP
8 Toes to Bar
8 Dumbbell Thruster (35/20)
12 Dumbbell Walking Lunges (35/20)

Week of Heroes

November 9


"Josh"

From CrossFit.com: "SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh."

21 Overhead Squats (95/65)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

Sunday

Announcement:  In honor of Veteran's Day, we will programming the "Week of Heroes."  Each day we will honor our fellow service members with a CrossFit Hero WOD. 

(As these workouts can be very physically demanding, please be very mindful of your recovery if you choose to workout consecutive days)

Recovery Day

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.

Saturday

November 7


Strength/Skill:
7 x 3 Cleans
- All reps are touch and go
- Build to a heavy Triple

MetCon
In Teams of two; one partner working at a time

3 Rounds
50 Wall Ball (20/14)
40 Alt Kettlebell Snatches (45/35)
30 Toes to Bar
20 Box Jump (24/20)
400m Med Ball Run (20/14)*

*Both partners will run, but may trade off the med ball. 


Tabata This

November 06

Strength/Skill
6 x 5 Push Press
-All sets at 75-80%


"Tabata Body and Barbell"

With a running clock, complete one Tabata* each of:
Thrusters (45/35)
Burpees
Hang Power Snatch (45/35)
GHD Sit ups/Hip Extensions (Alt movements each work set)**

*(20s Work/10s Rest; 8rounds)
**Scale: Abmat Sit ups/Supermans

Active Recovery



Make up a training day you missed this week or...

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.