Just Cruising

May 1 






5 x 3 Backsquats
-Warm up to 75-80%
-Complete all sets at same working weight (75-80%)


3 Rounds
10 Handstand Push Ups 
20 Overhead Plate Walking Lunges (45/25)*
30 Double Unders

*Bumper plate is held above the head with locked elbows, alternate legs on the lunge, each time your knee touches the ground = 1 rep



Cashout/CoolDown
500m Row
(50-60% Pace)


Active Recovery

April 30

 

  Elements Class 

Saturday May 16

See Coaches for Details

This class is a requirement for new members to join our normal 530pm classes.  Please email Samuraicrossfit@gmail.com for more details.  Email and payment required to fully reserve a spot.
Free Classes still available every Saturday at 10am.


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

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.

Mrs. Sakura

April 29

Happy Birthday Coach Jess!! 


20m to Establish a 1 Rep Max:
Snatch




For Time:
2 - 4 - 6 - 8 - 10
Bar Muscle Ups
200m Run Before each Round
(Run, 2MU, Run, 4MU...etc)



Scaled: 
For time
4 - 6 - 8 -10 -12
Burpee + Jumping Pull up 
200m Run before each round
(Run, 4 Bupree + Jumping Pull UP, Run, 6...etc)











Heroes

April 28


"Wittman"

7 Rounds

15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)



Mobility Cash Out
Couch Stretch
*Accumulate 1 Min on Each Leg

Sunny Days

April 27


 

7 x 5 
Ring Dips
-Add weight/make each set more challenging.
Scale Options: Bar Dips, Parallette Dips, Box Dips


12 min AMRAP
9 - 7 -5
Front Squats (135/95) (Rx+ 155/105) 
GHD Sit Ups (Scale = x2 Situps)

(Repeat rep scheme 9/9, 7/7, 5/5  for 12 Min, Every Rep counts)



Cashout/Cooldown
400m Run
(50-60% Pace)



Rest Day

Recovery Day
26 April 

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.

 Free Classes!!! 

Saturdays at 10:00am

Free beginner classes will now be offered every Saturday at 10am.  No prior CrossFit experience is required.  Bring your friends and a water bottle and see what the Samurai CrossFit community is all about.

-Members class will still be held at 9am
-Elements Class still required to attended normal classes

Friday Night Lights

April 24


3 x 7 Push Jerks
-All three sets above 65%


3 Rounds 

4 Squat Clean and Jerks (205/185)
5 Toes to Bar
6 Box Jumps (30/24)



Active Recovery

April 23

 

 Free Classes!!! 

Saturdays at 10:00am

Free beginner classes will now be offered every Saturday at 10am.  No prior CrossFit experience is required.  Bring your friends and a water bottle and see what the Samurai CrossFit community is all about.

-Members class will still be held at 9am
-Elements Class still required to attended normal classes


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

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.

Jumping

April 22

 

 Skill: 15min Double Under Skill work

Tabata Double Unders
*Score is your lowest round

For Time:
75 Burpees
*At the top of each min complete 10 kettlebell goblet squats (45/25)
*Includes the start of the WOD





Bro Reps

April 21

 

 5-5-3-3-2-2-1-1-1
Deadlift
-Add Weight Each Set


200m Wall-Ball Farmers Cary (20/14)
-Then-
 4 Rounds
10 Wall Ball (20/14)
30 Double Unders 
-Then-
200m Wall-Ball Farmers Cary 

One of the Girls


April 20





7 x 3 Hang Clean
(55-65%)


"Cindy"
 20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Rest Day

Recovery Day
19 April 

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.

 Free Classes!!! 

Saturdays at 10:00am

Free beginner classes will now be offered every Saturday at 10am.  No prior CrossFit experience is required.  Bring your friends and a water bottle and see what the Samurai CrossFit community is all about.

-Members class will still be held at 9am
-Elements Class still required to attended normal classes

Announcement

 Free Classes!!! 

Saturdays at 10:00am

Free beginner classes will now be offered every Saturday at 10am.  No prior CrossFit experience is required.  Bring your friends and a water bottle and see what the Samurai CrossFit community is all about.

-Members class will still be held at 9am
-Elements Class still required to attended normal classes

Lay Off Me I'm Starving!!

April 17


Skill:
15 Min working on Handstand/HSPU Progressions


WOD: 
4 Rounds
4 Power Clean + Front Squat (135/95)
4 Power Snatch + Overhead Squat (135/95)

Active Recovery

April 16

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

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.

Its My Cheat Day...

April 15


Strength:
5-5-3-3-2-2-1-1-1
Front Squat
-Add weight each set


WOD
For Time:
15 KBS (70/55)
10 V-ups
5 burpees
10 V-ups
15 KBS

S'more Shop

April 14





Strength: 
10-8-6-4-2
Dead-hang Pull ups
-All sets unbroken
-Add weight each set if possible


Metcon:
10 to 1
Deadlift (135/95)
1 to 10
Star Jumps

(10 Deadlift / 1 Star Jump, 9 DL / 2 SJ, 8 DL / 3 SJ....etc until 1 Deadlift / 10 Star Jumps)

 


Is Bacon Paleo???

 April 13


AMRAP 10 
10 Shoulder to Overhead (95/65)
5 Bar Facing Burpees



400m Run Time Trial

Rest 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.

Coaches Choice



Saturdays will now be Coaches programming.

With the weather warming up, look out for more off-site workouts, sports days, and community events!!  We will post well in advance if we change locations.


We Fly High

April 10




5x2 Overhead Squats
(all working sets above 75-85%)


“Flyers”
3 Rounds
400m Run
21 Box Jumps
21 Overhead Squats (95/65)

Active Recovery

April 9
 
Make up a training day you missed this week or...

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.

Stick to the Fundamentals

April 8




Skill: 3 Rounds, Not for time
  • 5 Gymnastics Kips
  • 7 Strict T2B
  • 5 Tall Box Jumps


With a Running Clock: 
AMRAP in 3min
-then
AMRAP in 5min
-then
For Time:

10 T2B
15 Push Ups
20 Sit Ups (Rx+ GHD Sit ups)
25 Box Jumps
30 Burpess

WODs with Friends

April 7





7x3 Hang Snatch (55-65%)


4 Rounds
200m Run
7 Power Snatches (95/65)
20 Lateral Jumps over the bar

Well...Here we go...


April 6, 2015


 Find a 1RM Back Squat



21-15-9
Pull ups
Goblet Squats (70/55)

Sunday, 5 April 2015

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, 4 April 2015

WARM UP (10 minutes or less)
3 rounds:
200m Run
10 PVC Shoulder Pass Through/Dislocates
20ft Seal Walk
5 Front Squats, 45/35#
5 Good Mornings, 45/35#

CONDITIONING
3 rounds for time:
21 Box Jumps, 24/20”
15 Bar Facing Burpees
9 Power Cleans, 135/95#

WEIGHTLIFTING
20 minutes to work up to a Heavy Single Split Jerk (heaviest possible without any misses).

Friday, 3 April 2015

WARM UP (9 minutes or less)
2 rounds:
400m Run
10 Air Squats
10 PVC Shoulder Pass Through/Dislocates
10 No Push Up Burpees
5 Strict Pull Ups

STRENGTH (15 minutes, including warm up sets)
AMRAP 2 minutes:  Deadlift @ 125% of Bodyweight
- Rest 1 minute
AMRAP 2 minutes:  Deadlift @ 125% of Bodyweight

CONDITIONING
In teams of 2, as many rounds and reps as possible in 20 minutes:
100 Air Squats
100 Alternating Arm Kettlebell Snatches, 24/16kg
100 Abmat Sit Ups
100 Kettlebell Swings, 24/16kg
• Partners share reps as needed but each partner must perform at least one rep of each movement, each round.

Thursday, 2 April 2015

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

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.