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