July 1, 2016

Jess will be running class at 6 pm tonight.

WOD-
20 min AMRAP
Run 1 lap
21 KB swing 24/16
12 Pull-ups
21 Sit-ups 

June 30, 2016

Jess will instruct at 5 am today!

WOD: for time -
5-4-3-2-1 squat clean (#135/95) - go up by #20(M)/#15(F) for each set
then immediately perform 3 rds of:
400M run
15 KBS (32/24kg)

For the squat cleans, men will do five reps @ #135, then immediately add #20 and complete four reps @ #155, then immediately add #20 and complete 3 reps @#175, etc.

June 29, 2016

Jess is running instruction on Wednesday June 29 @ 6 pm

WOD:

100 m run/sprint, 20 push-ups, 1 minute rest
100 m run/sprint, 20 walking lunges, 1 minute rest
100 m run/sprint, 20 pull-ups, 1 minute rest
100 m run/sprint, 20 burpees, 1 minute rest
100 m run/sprint, 20 squats, 1 minute rest
100 m run/sprint, 30 seconds hollow hold

June 28, 2016

While the Fitness Center Annex is under repair, do the best you can! The basketball court and weightlifting room are still open. We'll be back in business soon!

Jess will be instructing today at 6pm.
Push Press- 5x5 @ 80% 
WOD-
4 rounds for time
27 Wall balls
21 Burpees
 9 Pull ups

June 27, 2016


Samurai CrossFit,

We've got folks interested in keeping this going, so programming will continue! 

Strength: Front Squats 3x8
WOD: For Time
20 Deadlifts (225/155)
50 Double Unders
15 Deadlifts
75 Double Unders
10 Deadlifts
100 Double Unders
5 Deadlifts

June 15, 2016


Samurai CrossFit,

This summer we are loosing a majority of our coaches to transfers and have not found new board members to take take over the program.  Unfortunately our last day of official programing and classes will be June 15th.

As notice for anyone at Yokota interested in taking over the affiliate and private organization, the basic infrastructure will still be available:
-Private Org Constitution and paper work
-Military CrossFit Affiliate License
-Domain Name/Website
-Gmail account w/ document drive
-Facebook Page/Group
Please contact us through the website or Facebook Page if you are interested in transferring over any of these resources.

SCF wants to the thank our coaches for the countless volunteer hours put in to running the program and coaching classes.  A special thanks to those that set the foundation for our affiliate and private organization.  To all our members, past and present, it’s been an amazing opportunity to be part of your fitness journey and we hope that you continue represent CrossFit and Samurai CF here at Yokota.

V/R,

Samurai CrossFit Coaches and Board

June 13, 2016

Skill/Conditioning:

Tabata (20s work/10s rest; 8rnds)
Double Unders
Freestanding Handstand Hold

-Alternate movements
-Scale: Handstand against wall, alternate direction facing wall.



Met Con:
30 Kettlebell Snatches (45/25) (alternate: 5R/5L)
30 Double Unders
30 Burpee Box Jumps (24/20)
30 Double Unders
30 Kettlebell Snatches (45/25) (alternate: 5R/5L)

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.

June 8, 2016

Skill/Conditioning
2 Rounds:
Tabata (20s work/10s Rest)
Push ups
Air Squats
-Alternate movement each work set. 


MetCon:

"Alternating DT"
-In Teams of Two
5 Rounds
P1: 12 Deadlift (155/105)
P2: 12 Deadlift
P1: 9 Hang Cleans
P2: 9 Hang Cleans
P1: 6 Push Jerks
P2: 6 Push Jerks

June 6, 2016

Strength:
Back Squat
3 - 3 - 3 - 2 - 2 - 1 - 1 - 1
-Build to a heavy Single



MetCon:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Abmat Sit Ups

June 3, 2016

Strength/Skill:
Power Snatch
4 x 3
-Touch and Go sets
-All sets above 75% of 1rm Power Snatch


MetCon:
21 - 15 -  9
Row for Calories
7 Handstand Pushups after each round