March 1, 2016

Announcement:  The Samurai Fitness Center has closed a significant amount of the functional fitness annex due to the floor damage under the platforms.  Also most of the normal equipment is currently roped off.  Current direction given is the equipment is accessible but only for use outside or in the normal weight room.

We hope this will not greatly effect our programming and classes but please bear with us as we adapt to these abrupt changes.

Some discussion has been floating around about repair to the flooring and plans for storage of the equipment during construction.  To ensure the equipment is reasonably accessible during this entire process we need to make sure the concerns of functional fitness athletes on base are represented.  IF you feel inclined, please submit comments to FSS through official channels such as the ICE comment sheets to promote decisions which are made with consideration to those who use the equipment.  The coaches and the Private Org board members are also working to help find a best solution for the annex.

We greatly appreciate the support from the Samurai CrossFit Family!!!

-SCF Board


Strength:
8 x 2
Back Squat
-Start around 60%
-Add Weight Each set


MetCon:
21 - 15 - 9
Wall Ball (20/14)
Toes to Bar
*50 Double Unders after Each Round

February 29, 2016

Announcement:  The Samurai Fitness Center has closed a significant amount of the functional fitness annex due to the floor damage under the platforms.  Also most of the normal equipment is currently roped off.  Current direction given is the equipment is accessible but only for use outside or in the normal weight room.

We hope this will not greatly effect our programming and classes but please bear with us as we adapt to these abrupt changes.

Some discussion has been floating around about repair to the flooring and plans for storage of the equipment during construction.  To ensure the equipment is reasonably accessible during this entire process we need to make sure the concerns of functional fitness athletes on base are represented.  IF you feel inclined, please submit comments to FSS through official channels such as the ICE comment sheets to promote decisions which are made with consideration to those who use the equipment.  The coaches and the Private Org board members are also working to help find a best solution for the annex.

We greatly appreciate the support from the Samurai CrossFit Family!!!

-SCF Board




Strength/Skill
7 x 5  Dips
7 x 5  Push Ups
-Alternate Movements
-Make as challenging as possible:
Dips, Ring Dips, Weighted
Push ups, Plyo-Push Ups, Ring Push ups, Weighted


WOD:
4 Rounds
10 Deficit Handstand Push Ups (6"/4")
400m Run

Recovery Day

Announcement:  The Samurai Fitness Center has closed a significant amount of the functional fitness annex due to the floor damage under the platforms.  Also most of the normal equipment is currently roped off.  Current direction given is the equipment is accessible but only for use outside or in the normal weight room.

We hope this will not greatly effect our programming and classes but please bear with us as we adapt to these abrupt changes.

Some discussion has been floating around about repair to the flooring and plans for storage of the equipment during construction.  To ensure the equipment is reasonably accessible during this entire process we need to make sure the concerns of functional fitness athletes on base are represented.  IF you feel inclined, please submit comments to FSS through official channels such as the ICE comment sheets to promote decisions which are made with consideration to those who use the equipment.  The coaches and the Private Org board members are also working to help find a best solution for the annex.

We greatly appreciate the support from the Samurai CrossFit Family!!!

-SCF Board


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.

February 27, 2016

Sign Up for the 2016 OPEN!!!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.

We will have our normal 0900 class.  Come out and support our new members.  And to cheer on our coaches as they tackle the first workout of the OPEN!!!



February 26, 2016

Sign Up for the 2016 OPEN!!!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.

EMOM 10
3 Power Cleans
@ 60 -65%

For Time
1K Row
100 Double Unders
400m Run 

Active Recovery

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.





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.

February 24, 2016

Sign Up for the 2016 OPEN!!!  

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.

Front Squats
4 x 7 @ 50 - 55%
 


5 Rounds
12 Wall Ball (20/14)
9 Toes to Bar
7 Power Snatch (95/65)

February 23, 2016

Sign Up for the 2016 OPEN!!! 

Establish a 1 Rep Max
Overhead Squat

9 Min AMRAP
5 One Arm DB/KB Overhead Squat Right* (40/25)
5 Burpees
5 One Arm DB/KB Overhead Squat Left* (40/25)
5 Burpees

*Scale weight to where mobility does not hinder squat form and DB is held locked out overhead.
or
*Scale to normal overhead squats (75/55)

February 22, 2016

Sign Up for the 2016 OPEN!!!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.

7 x 3 Box Jump
-increase height each set

Skill Test
1min AMRAP
Box Jump (24/20)

Pull Ups
*25 Double Unders After Each Round

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.

February 20, 2016

Functional Fitness Section Closed/No Coach Led Class

Get outside and play a new sport!!!

-and/or-

Swim WOD
Natatorium opens at 1030

Time Trial

500m Swim

Scaled: 250m

Beginner: 8min AMRAP Swim


WOD
Samurai Swim WOD 
Compare to March 14, 2015

22-16-10
Pool Press
Burpees
Alt Pistols (Scaled 2x air squats)
*100m swim between each round

February 19, 2016

Strength
7 x 3 Back Squats
-75-80%


MetCon
8 min AMRAP
30 Cal Row
10 Handstand Push ups
50 Double Unders


Active Recovery

Announcement:
19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.



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.

February 17, 2016

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.



Skill/Conditioning
Max Effort Unbroken:
Muscle Sntach (75/55)

WOD:
3 Rounds
7 Snatches (135/95)
14 Box Jumps (30/24)
21 GHD Sit Ups (Scale V-Ups)

February 16, 2016

1730 Open Gym

Skill:
7 x 3 Muscle Ups


MetCon:
5 Rounds
15 Thrusters (75/55)
6 Muscle Ups (Scale 2x pull ups & dips)

February 15, 2016

No Coach Led Class

Strength
6 x 3 Deadlift
-65-75%

METCON

EMOM for 21 Min
1st Min: 7 Pull Ups
2nd Min: 7 Deadlift (225/155)
3rd Min: 7 WallBall (20/14)
Repeat

Recovery Day

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.


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.

February 13, 2016

No Coach Led Class

Endurance Time Trial:

5k Run

or

1.5K Swim

or

Biathlon
500m Swim
1.5mile Run

February 12, 2015

No Coach Led Class

Strength:
5 Sets of the Complex: 5 Push Press + 5 Push Jerks
- 55-60%


MetCon
3 Rounds
30 Cal Row
30 Kettlebell Swings (55/35)

Active Recovery

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.



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.

February 10, 2016

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19 FEB: Normal Class, Gym Closes at 2000
20 FEB: Gym Closed for Power Lifting Meet - No Coach Led Class, Swim WOD will be posted. 

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

ELEMENTS CLASS:  27FEB at 0800, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.


Strength/Skill
7 x 3 Power Snatch
-Touch and Go Reps
-70-75% of 1rm Power Snatch


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

 *Bar Starts on the Ground

Compare time to 30 December 2015

February 9, 2016

Announcement:
Over the next few weeks most of our coaches will be traveling.  To accommodate the following dates have been modified:

12-15 FEB (Presidents Day Weekend) - No Coach Led Classes
16 FEB (Family Day) - 1730 Open gym (Coach present, but will be doing the WOD)
19-20 FEB: TBD

WODs will be posted and any announcements will be made here or on FB.  Thanks for your understanding!

We are trying to put on a elements class on 27FEB, if you have anyone interested in joining SCF please have them contact samuraicrossfit@gmail.com.  We'll post an announcement as soon as the date is set!



Skill/Conditioning

Tabata: Handstand Hold (Facing the Wall)

-rest 3-4 min

Tabata: Double Unders

Tabata
8 Rounds
20s work/10s Rest


MetCon
21-15-9
Box Jumps (24/20)
Handstand Pushups


February 8, 2016

Strength
5 x 5 Front Squats
-All sets at 70-75%

MetCon
12 Min AMREP
1 "Cindy"
3 Clean and Jerks (135/95)
1 "Cindy"
3 Clean and Jerks (135/95)
2 "Cindy"
3 Clean and Jerks (135/95)
2 "Cindy"
3 Clean and Jerks (135/95)
3 "Cindy"
3 Clean and Jerks (135/95)
3 "Cindy"
3 Clean and Jerks (135/95)
...etc. Add one "Cindy' every other round

"Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

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.

February 6th, 2016

"Filthy Fifty"

For Time

50 Box jump (24/20)
50 Jumping pull-ups*
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back Extensions (scale: supermans)
50 Wall ball shots (20/14)
50 Burpees
50 Double unders


*when standing flat, hands extended over head, pull up bar should intersect your forearms.  

February 5, 2016

Strength/Skill:
7 x 3 Overhead Squat
-All sets at 65-75%

WOD:
In Teams of Two

5 Rounds
20 Deadlift (185/135)
200m Run w/ Medball (20/20)

Partners may split DL reps as needed.
Both partners will run each round but may split Medball carry as needed.

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.

February 3, 2016

Strength/Skill:
10 x 1 Split Jerk
-All sets above 75%
-Technique WOD


WOD:
6 rounds
7 Toes to Bar
10 Wall Ball (20/14)

February 2, 2016

Conditioning

4 Rounds

5 Strict pull ups
10 Push ups
15 Air Squats
200m Run

-Rest 2-3 minutes between efforts or full recovery


Metcon
8 Min AMRAP
15 Box Jump (24/20)
12 Pull Ups
9 Push Ups
6 Pistols per leg (Rx+ add weight)
3 Strict Handstand Push Ups (Rx+ add deficit)