April 1, 2016

MetCon:
AMRAP 12
5 Push ups
10 Abmat Sit ups
15 Wall Ball (20/14)

Strength:
5 x 5
Overhead Squats
-50-60%

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.

March 30, 2016

Skill/Strength:

7 x 5
Strict Pull Ups
Dips
-Alternate Movements


EMOM 21min
1st Min: 3 Hang Cleans (155/105)
2nd Min: 3 Front Squats
3rd Min: 5 Push Jerks 
-Repeat

March 29, 2016

Conditioning:
 4 x 800m Run
Rest 2min between each round


MetCon:
For Time
100 Double Unders
21 GHD Sit Ups
15 Handstand Push Ups
9 Strict Chest to Bar Pull Ups
100 Double Unders 

March 28, 2016

Strength:
5 x 5 Back Squat
-75-80%

MetCon

5 Rounds
15 Kettlebell Swings (55/35)
10 Ring Dips


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.

March 25, 2016

Conditioning:
7 x 100m Sprints
-Rest to full recovery


"Helen"
3 Rounds
400m Run
21 Kettlebell Swings (55/35)
12 Pull Ups

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.

March 23, 2016

Skill/Conditioning:
7 x 3 Muscle Ups

Scaled:
7x3
Strict Pull Ups
Ring Dips 


MetCon
AMRAP 15
15 Box Jump (24/20)
15 GHD Sit Ups
15 Box Jump (24/20)
15 GHD Back Extensions

March 22, 2016

Strength:
Establish a 3 rep Max
Front Squat


MetCon:
For Time
100 Double Unders
50 Thrusters (45/35)
75 Sit Ups
50 Deadlift (95/65)
25 Pull Ups

March 21, 2016

Strength/Skill:
6 x 1 of the Complex:
1 Snatch + 1 Overhead Squat
-All sets @ 70-75% of 1rm Snatch


MetCon
9-15-21
Cal Row
Power Snatch (115/75)

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.

March 18, 2016

Strength:
5 - 5 - 5 - 3 -3 -2 -2
Back Squat
-Start around 70%
-Add Weight Each Set


MetCon:
5 Rounds
7 Pull Ups
7 Burpee Box Jump Overs (20)

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.

March 16, 2016

For Time:

1 Round
100 Double Unders
50 Squats
25 Push Press (95/65)
-Then-
2 Rounds
60 Double Unders
30 Squats
15 Push Press
-Then-
3 Rounds
40 Double Unders
20 Squats
10 Push Press

March 15, 2016

Conditioning:
4 x 400m Run
1:1 Work Rest Ratio


MetCon:
AMRAP 10
100m Run
5 Ground to Overhead (135/95)

March 14, 2016

MetCon
3 Rounds
21 Wallball (20/14)
15 Toes to Bar
9 Kettlebell Swings (70/55)


Strength/Skill:
6 x 1 of the Complex:
Clean + Front Squat
-At 75-80% 1rm Clean


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.

March 11, 2016

20 Minutes Gymnastics Skill Work:
- Rope Climb
- Muscle Ups
- Kipping
- Freestanding Handstands


On an 8minute Running Clock, perform 2 minutes each of:
Burpees (to 6in Target)
Squats
Sit-Ups
Power Cleans (95/65) 


*Standing tall, arm extended, target must be 6in above hand.  Pull up bar or mark on a wall works best. 

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.

March 9, 2016

Strength:
6 x 5
Back Squats
All sets at 70-75%


MetCon
For Time:
60 Cal Row
50 Double Unders
40 Dual KB Deadlift (70/55)
30 Air Squats
20 Chest to Bar Pull ups
10 Strict Handstand Push Ups


March 8, 2016

Skill/Strength
10 x 1
3 Position Snatch:
High Hang Snatch + Hang Snatch + Full Snatch
-HH Snatch will keep complex light, but go as heavy as it allows.

MetCon
400m Run
25 Wall Ball (20/14)
25 Kettlebell Swings (55/35)
400m Run
20 Wall Ball
20 Kettlebell Swings
400m Run
15 Wall Ball
15 Kettlebell Swings

March 7, 2016

Strict Press
8 x 5
-Start at 50%
-Add Weight Each Set


15 Min AMRAP
3 Muscle Ups (Scaled: Burpee + Jumping Chest to Bar Pull Up)
7 GHD Sit Ups (Scaled: 14 Abmat Sit ups)
10 Box Jumps  (24/20)


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.

March 5, 2016

Schedule Change: It just came to our attention that most of our coaches have prior engagements this weekend.  To adjust the following changes have been made:
March 4: No Coach Led Class
March 5: Open Gym - Coach Jess will be there to workout and judge the Open workout if anyone needs.  (Coach Alika/James will make up the workout on Monday as well)

Apologize for the short notice.  As always we appreciate your understanding!

Open Gym:

Open WOD 16.2

AMRAP 4 min
25 Toes To Bar
50 Double Unders
15 Squat Cleans (135/85)
 -If Completed-
Bonus Cap 8 Minutes
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)
-If Completed-
Bonus Cap 12 Minutes
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)****

****See Standards Video for additional Rounds****
-If round is completed you can continue to work with additional time cap.  No rest required
-Weights can be changed by others or extra bars set up.  

March 4, 2016

Schedule Change: It just came to our attention that most of our coaches have prior engagements this weekend.  To adjust the following changes have been made:
March 4: No Coach Led Class
March 5: Open Gym - Coach Jess will be there to workout and judge the Open workout if anyone needs.  (Coach Alika/James will make up the workout on Monday as well)

Apologize for the short notice.  As always we appreciate your understanding!


No Coach Led Class 

For time

15 - 10 - 5
Power Cleans (155/105)
Alternating Pistols (Scaled: 2x Air Squats)
-then-
15 - 10 - 5
Hang Power Cleans (155/105)
Ring Dips

Active Recovery

Schedule Change: It just came to our attention that most of our coaches have prior engagements this weekend.  To adjust the following changes have been made:
March 4: No Coach Led Class
March 5: Open Gym - Coach Jess will be there to workout and judge the Open workout if anyone needs.  (Coach Alika/James will make up the workout on Monday as well)

Apologize for the short notice.  As always we appreciate your understanding!




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.

March 2, 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



Conditioning:
4 x 250m Row
1:1 Work Rest Ratio


MetCon
AMRAP 9 mins
9 Deadlift (135/95)
9 Shoulder to Overhead (135/95)