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.

Drop In

September 30

Skill/Strength: 

10 Reps of the Complex:
1 Squat Clean + 1 Hang Squat Clean

-3s Pause in the catch position
-@65% 1 rm Clean


MetCon:
 
21 - 15 - 9
Front Squat (135/95) - Bar Starts on the Ground
Lateral Jumps over the Bar (over & back = 1 rep)
Toes to Bar

Time for Grind

September 29
Skill/Strength: 

5 x 5 Handstand Push ups
-add deficit

5 x 5 Dips
-Add weight
-Alternate Movements

MetCon: 
 
10 Wall Ball (20/14)
5 Strict Pull ups
200m Run

10 Wall Ball (20/14)
5 Strict Pull ups
200m Run w/ med ball

10 Wall Ball (20/14)
5 Strict Pull ups
200m Run

10 Wall Ball (20/14)
5 Strict Pull ups
200m Run w/ med ball

No Rush

September 28


For Load Not for Time:

5 Rounds
2 Snatches*
5 Burpee Box Jumps (24/20)

5 Rounds
2 Overhead Squats (From the Rack)
5 Burpee Box Jumps (24/20)

5 Rounds
2 Back Squats (From the Rack)
5 Burpee Box Jumps (24/20)

*- Start at 60% 1rm Snatch
-Add weight each set and each movement

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

September 26
Announcement: Coach Melissa, one of the original SCF members, will be departing Yokota soon. Come send her off right TONIGHT with a going away party.  It will be held at the Johnson's tower at 6pm (Tower 2091, 6th floor).  Bring your favorite dish, dessert or drink!! 



In Teams of 2:
P1 - 100 Double Unders
P2 - 100 Double Unders
75 Cal Row - Split reps as Necessary
50 Dumbell Step-Ups - Split reps as Necessary
(M - 45#/24in)
(F - 30#/20in)

Fight Gone Body

September 25
Announcement: Coach Melissa, one of the original SCF members, will be departing Yokota soon. Come send her off right this Saturday with a going away party.  It will be held at the Johnson's tower at 6pm (Tower 2091, 6th floor).  Bring your favorite dish, dessert or drink!! 

Strength:
12 Min to Establish
5 Rep - Max Strict Press

WOD:
“Fight Gone Body”

3 Rounds
1 min Max Effort at each station of:
Burpees
Push Ups
Air Squats
Ab mat Situps
Rest 

*With arm fully extended over head, bar should intersect forearm.  Rep starts holding the bar, legs slightly bent.  Jump/pull so your chin is over the bar and return to full extension. 

Active Recovery

Announcement: Coach Melissa, one of the original SCF members, will be departing Yokota soon. Come send her off right this Saturday with a going away party.  It will be held at the Johnson's tower at 6pm (Tower 2091, 6th floor).  Bring your favorite dish, dessert or drink!! 




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.

One Arm

September 22
Strength/Skill:
10 reps of the Complex:
1 Squat Snatch + 1 Hang Squat Snatch
-@60% 1rm Snatch


WOD:
3 Rounds
400m Run
10 Alt Kettlebell Snatches (70/55)

Towers

September 22

Announcement: Coach Melissa, one of the original SCF members, will be departing Yokota soon. Come send her off right this Saturday with a going away party.  It will be held at the Johnson's tower at 6pm (Tower 2091, 6th floor).  Bring your favorite dish, dessert or drink!! 

15 Min - Technique Work

1 Tabata - Row (20s Work/10s Rest; 8 Rounds)
With remaining time or while waiting for a rower:
Pistol Skill Work

METCON:
12 Min AMRAP
10 Hang Power Cleans (115/85)
10 Bar Facing Pistols*


*Facing the bar, complete a pistol on each leg; hop over the bar
Scale - 10 Assisted pistols/High Step Ups

Pool Party

September 21


WOD 

15 - 10 - 6
Thrusters (95/65)
Chest to Bar Pull Ups


Skill/Conditioning 

8 x 100m Shuttle Run
(50m down/50m Back)
-Rest for max effort between sets

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

September 19

Hope everyone is going to enjoy Friendship Festival.  Class will still be held at 0900.
Parking near the gym may be limited and traffic near the gates will be heavy so leave early.
Sorry to our AF members that this was a day late...

HAPPY BIRTHDAY US AIR FORCE!!!

WOD 1:
CrossFit - Lift up Autism

"Luke"

5 MIN AMRAP
4 Power Cleans (155/105)
24 Double Unders
10 Pull-Ups


WOD 2: 

In Teams of 3
-One member completes each movement as the others rest.
-Once the 3rd member has rotated through, move on to the next movement

3 Rounds
1 Rope Climb
2 Bar Muscle ups (Scale C2B Pull ups)
3 Squat Cleans (205/145)
4 Alt Weighted Pistols (35/15)
5 Bar Facing Burpees


(i.e. P1 1 Climb, P2 1 Climb, P3 1 Climb, P1 2MU, P2 2MU, P3 2 MU, P1 3 Squat Cleans....etc.)

Tokyo

September 18

Skill:
6x7 Toes to Bar
-Scale so all sets are unbroken (Rx+ may increase reps per round)

3 Rounds
20 Air Squats
1 Power Clean + 5 Shoulder to Overhead (135/95)
1 Power Clean + 5 Shoulder to Overhead (135/95)
200m 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.

Ramen

September 16

Strength:
 
5 - 5 - 5 - 4 - 4 - 3 -3
Deadlift
Start @ 60%
Add weight each set
WOD:
With a Running Clock 

5 min AMRAP
30 Double Unders
10 KBS (55/35)
 -into-
5 min AMRAP
10 Push ups
10 KB SumoDeadlift High Pull (55/35)

Gyoza

September 15

 Strength/Skill:
 
-@ 60% 1rm OHS
(Rx+ may do snatch balance)

WOD:

4 Rounds
20 Wall Ball (20/14)
14 Box Jump Overs (24/20)

Sushi

September 14 

WOD/Skill

2 x 800m Run 
1:1 Rest

- Rest to full recovery/Coach starts all athletes at same time - 

4 x 400 Run  
Rest 1min Between Sets
 
Cash out
25 Strict Pull Ups

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

September 12 


6 x 1 Snatch - From the Blocks
- Hang Snatch if blocks are not available
- 70-75%


AMRAP 10
30 Double Unders
10 Toes to Bar




Memorial

September 11


EMOM 8 minutes
1 Squat Clean + 1 Power Clean
@ 60% 1rm Squat Clean

Metcon:
"DT"
5 Rounds
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks

-or-

If class size and equipment allow, athletes wanting to complete the "official" CrossFit memorial WOD may do so.  (No strength/skill work if tackling this WOD)


For Time:
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (70/55)
11 T2B
11 Dead Lifts (170/120)
11 Push Jerks (110/75)
2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

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.

Splits

September 9

Strength/Skill:
10 x 1 Split Jerk
(70 - 75%)
Technique WOD - Split Jerk Foot Placement

With a Running Clock:

Tabata Kettlebell Swings (55/35)
(20s work /10s Rest; 8 Rnds)
*score is total swings

-rest 3 mins-

Death by Kettlebell Goblet Squats (55/35):
Min 1: 7 reps
Min 2: 8 reps
Min 3: 9 Reps
Min 4: 10 Reps
etc...
Continue rep scheme until Athlete cannot finish reps in the given minute. 


Squat Session

September 8



Strength:
20min to establish a 1 rep max:
Front Squat


Metcon
2 Rounds
400m Run
20 Thrusters (75/55)


Team Series

September 7



The CrossFit Teams Series starts tomorrow.  If anyone is interested in forming a team please check out the link and talk to a coach.  CrossFit will release multiple team workouts. Teams (2male/2Female) will have six days to get together, complete the work, and submit their scores before the deadline.  CrossFit will release the final set of team workouts, which will take place Oct. 6-12.  There are Rx and Scaled divisions.

Skill:
5 x 3 Muscle Ups

Scaled:
5 x 3 Chest to Bar Pull ups
5 x 3 Dips
- Alt Movements

Metcon: 
3 Rounds
12 Pull Ups
24 Walking Lunges (Rx+ 45/25 Plate Overhead)
12 Burpees

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.





The CrossFit Teams Series starts next week.  If anyone is interested in forming a team please check out the link and talk to a coach.  CrossFit will release multiple team workouts. Teams (2male/2Female) will have six days to get together, complete the work, and submit their scores before the deadline.  CrossFit will release the final set of team workouts, which will take place Oct. 6-12.  There are Rx and Scaled divisions.

Saturday

September 5
Reminder 
- Samurai Fitness Center is scheduled to be closed
- No coach led class today

Endurance WODs

For Time:
Swim 1000m

-or-

For Time:
Run 5K

-or-

Biathlon
For Time
500m Swim
2K Run (approx from the Natatorium to East Gate and back)

Two Chainz

September 4
Reminder - No coach led class today


WOD 1:
800m Row
10 - Shoulder to Overhead (155/105)


-Rest-


WOD 2:
800m Row
10 - Ground to Overhead (155/105)

Active Recovery

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.   



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.

Samurai Ladies

September 2

Come join us for Coach Rosanna's last WOD with Samurai CrossFit.  SCF wants to wish her and her whole family the best.  We know she'll be training hard and representing us wherever they are!!! 

Back Squats
6 - 6 - 3 - 2
-Start @ 70%
-Add weight each set

4 Rounds
10 Russian Kettlebell Swing (70/55)
10 Wall Ball (20/14)
10 Wall Ball Sit ups (20/14)*

*AbMat Sit up with a MedBall.  MB starts on the ground behind your head.  Complete a sit up, touching the MB to the ground in front of your feet.  Rep is completed when the MB is brought back to the starting position.