You and a Barbell

September 1

Strength/Skill:
7 x 3 (50-55%)


MetCon: 
7 Rounds
5 Squat Snatches (95/65)
7 Push ups

Time Restraints

August 31



Every Minute on the Minute (EMOM) 
10 minutes 
5 Thrusters (95/65)
2 Bar Facing Burpees


4 x 400m Sprint
-Rest as needed for Max Effort

Announcement:  For the long weekend we will be running a holiday schedule.
Friday - No Class
Saturday - No Class (SFC will be closed)
Monday - 1730 Normal Class
WODs will be posted but there will be no coach led classes.  If a group plans to workout it will be posted here and/or Facebook.  

Rest Day

Recovery Day


Announcements:

-Please join us for Rosanna's going away party! It will be held at the natatorium on TODAY from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.



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

August 29

Apologize for the late notice, but due to some last minute scheduling issues, there will be no coach led class today.  Below are some suggested METCONs if you choose to go into the gym.  If not...sleep in, get out the gym, and enjoy your weekend!!!

One of the Girls:
"Barbara"
5 rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Minutes

Heroes:
Rahoi
12min AMRAP 
12 box jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees


CF Weightlifting:
1) Snatch: 10 rounds – Every 90 seconds, complete:
-1x snatch (80-90% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x clean and jerk (80-90% 1 RM)
3) Front squat: Work up to a 5 RM
*For the snatch and clean and jerk, all 10 singles must be down in the 80-90% range. Your call on the exact %, but warm up sets below 80% do not count towards the reps. For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible.

Every Minute on the Minute:
EMOM 10
1 Power Clean + 1 Hang Power Clean + 2 Front Squat (135/95)
3 Bar Facing Burpees
Min 1-4 2 Front Squats
Min 5-6 4 Front Squats
Min 7-8 6 Front Squats
Min 9-10 8 Front Squats 




-Please join us for Rosanna's going away party! It will be held at the natatorium on Sunday August 30th from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.

Heart & Beauty

August 28

5 x 5 Overhead Squats
(75 - 80 %)

3 Rounds
15 Wall Ball (20/14)
12 Burpees
9 Strict Pull Ups

Active Recovery


-Please join us for Rosanna's going away party! It will be held at the natatorium on Sunday August 30th from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.



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.

Started from the Bottom

August 26


5 x 3 Deadlift
(70-75%)


9 Min AMRAP
5 Deadlift (115/85)
5 Push Press
5 Bar Facing Burpees
25 Double Unders

Bodyweight

August 25


Skill:
5 x 5 Handstand Push ups
5 x 5 Pistols Per Leg
(Alt movements)



Metcon:
50 GHD Sit ups (Abmat Sit ups)
30 Box Jumps (24/20)
15 HSPUs
30 Alternating Pistols
50 GHD Hip Extensions (Supermans)

Sandbag

August 24




Front Squats
5 reps @ 65%
5 reps @ 75%
4 reps @ 80%
4 reps @ 85%

In Teams of Two
5 Rounds
P1 - 100m Farmers Carry (P2 Rest) (55/35)
P2 - 100m Farmers Carry (P1 Rest)
30 KBS - (55/35) Split reps as Needed

Rest Day

Recovery Day

Announcements:

-Please join us for Rosanna's going away party! It will be held at the natatorium on Sunday August 30th from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.




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.

Fundamentals

August 22


August's Elements Class will be held today.  Members are welcome to come in and tackle the WOD, but there will be no coach lead class.  Coaches may workout around 1200.

WOD:

50 Wall Balls (20/14)
-Rest 2 Minutes
40 Toes to Bar
-Rest 2 Minutes
30 Burpees
-Rest 2 Minutes
20 Hang Squat Snatch (135/95)
-Rest 2 Minutes
10 Muscle Ups or Chest to Bar Pull ups



Throwback

August 21

(55-65%)


3 Rounds
15 Cal Row
15 Thrusters (45/35)
15 Toes to Bar

Active Recovery

August 20

Announcements
-Elements Class will be this Saturday (8/22).  If you have any friends interested in joining SCF please have them email samuraicrossfit@gmail.com for a spot in this months fundamentals course.

-Shirts are HERE!!  They will be available at the gym during normal class times.  Contact coach Jess if you need to get them outside of class.  Payment required for pickup.

-Please join us for Rosanna's going away party! It will be held at the natatorium on Sunday August 30th from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.



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.

26.2

August 19

Announcements
-Elements Class will be this Saturday (8/22).  If you have any friends interested in joining SCF please have them email samuraicrossfit@gmail.com for a spot in this months fundamentals course.


4 x 10 Back Squat
(65-70%)



800m Run
Rest 3 minutes
400m Run
Rest 2 mins
200m Run
-Walk Back to start line (Rest as needed)
100m Sprint

Two Friends

August 18

6 x 1 Snatch
(80-85%)

Rx+ - In a Group or Partners 
- One athlete attempts a lift 
- If the lift is missed; the rest of the group completes a 100m run. 
- Rotate until all athletes have completed 6 lifts, see who can go 6 for 6.  

“Frandy”
21 - 15 - 9
Snatches (75/55)
Pull Ups

Support

August 17

Announcements
-Elements Class will be this Saturday (8/22).  If you have any friends interested in joining SCF please have them email samuraicrossfit@gmail.com for a spot in this months fundamentals course.

-Shirts are on their way!!  Due to the size of the order, shipment is taking a just a little longer but we'll get you your new swag soon.

-Please join us for Rosanna's going away party! It will be held at the natatorium on Sunday August 30th from 3:30-5:30. It's a potluck so bring your favorite dish to share and your swimsuits!!! Hope everyone can make it.


5 x 5 Dips
- 5 second static hold at top of each dip


30 - 20 - 10 - 20 Wall Ball (20/14)
10 - 20 - 10 - 20 Kettle Bell Swing (55/35) (Rx+ 70/55)

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.

Saturday

August 15

0900 Class
- Meet at the Main Side High School Track for Agility an Sprint Work


1030 Optional Swim
- Meet at the East Side Natatorium for a Swim WOD. 

Regionals

August 14


23 Min Time Cap

1K Run
50 Overhead Squats (95/65)
100 Double Unders
50 GHD Sit ups (Abmat Situps)
50 Box Jumps (24/20)

Active Recovery

August 13

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.

Three Masts

August 12

Back Squat
2 x 5 @ 65%
3 x 5 @ 70%



In Teams of 2, Alternating Full Rounds
8 Rounds (total)
1 Power Clean + 1 Front Squat + 1 Power Clean (205/145)
10 Handstand Push Ups

Fireworks

August 11 

3 Attempts: 
Max Effort Broad Jump
-5 Chest to Bar Pull ups between attempts


6 Rounds
5 C2B Pull ups
10 Push Ups
15 Squats
200m Run 

Six for Six

August 10


6 x 1 Clean
(80-85%)

Rx+
- In a Group or Partners
- One athlete attempts a lift
- If the lift is missed; the rest of the group completes 10 burpees each
- Rotate until all athletes have completed 6 lifts, see who can go 6 for 6.  


- Burgener Warm Up
- Technique WOD - Clean




WOD: 

21 Shoulder to Overhead (115/85)
50 Double Unders
15 Shoulder to Overhead
50 Double Unders
9 Shoulder to Overhead
50 Double Unders

Day of Relaxation

Day of Relaxation


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.

Kicks

August 7 


5 x 5 Push Press
(60-70%)


4 Rounds
400m Run
10 Toes to Bar

Active Recovery

August 6 

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.

Grace

August 5

6 x 1 Front Squats
(85-90%)


“Grace”
For Time
30 Clean and Jerks (135/95)

Compare to 17 June 2014


Coast Guard Day

August 4


(50-60% 1 rep max Snatch)
Coach Burgener


3 Rounds
15 Box Jumps (24/20)
20 Pull Ups
25 Wall Ball (20/14)

Still Recovering

August 3


7 x 7 Strict Pull Ups
-Add weight, make each set more challenging



20 Min AMRAP
6 Burpees
100m Run
3 DB/KB Snatches Right (45/35)
3 DB/KB Sntaches Left (45/35)

Recovery

August 2

Thank you to everyone who supported and helped make yesterdays seminar a great success.

Last bit of tear down is going to be today at 9, starting at the Taiyo with brunch to follow.


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.