Monday, 1 May 2017

WOD
3 Rounds:
800m Run
25 Wall Balls (20/14#)

Core Down
In order, accumulate a total of:
1 min front plank
1 min left side plank
1 min right side plank
1 min front plank

Friday, April 28, 2017

Thruster 1-1-1-1-1-1-1 reps

"Cindy"

Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

Post loads and rounds to the White Board!

Thursday April 27, 2017

Warmup:
5 Min Doubleunder practice
10 Min OH Squat practice

WOD:

Death by Deadlifts & Burpees

(1 rep of each in 1st minute, 2 reps of each in 2nd minute, 3 reps in 3rd, etc until failure)
Deadlift Rx = 185/125

Cash-Out:
Tabata Superman Holds

Tuesday April 25, 2017

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday April 24, 2017

Strength: 

Clean & Jerk: 5x5

4 Rounds

10 DB Push-Press (35s/25s)

20 Med Ball Cleans (20/16)


Cash-out:
 

Tabata - Flutter Kicks

Friday, April 21, 2017

Friday, April 21, 2017


Tester


Test #1

For Time:

400m Run 


Test #2

For Time:

21-15-9

Med Ball Cleans

Kettle Bell Swings


Test #3

For as long as possible:

Max Handstand Hold 

Sub Push Up Plank Hold if you don't have Handstands


Rest about 5-7 min between Tests

Thursday, April 20, 2017

Thursday April 20, 2018


Strength


3 Sets

1 Power Clean + 5 Strict Press


3 Sets

1 Power Clean + 5 Push Press


3 Sets

1 Power Clean + 5 Push Jerk


Try to add weight every set. Rest as needed between sets.

Wednesday, April 19, 2017


Wednesday, April 19, 2017


Rest Day! Get after the couch stretch today. A lot of us spend time sitting which shortens the front of the hips and leads to a lot of tension on the lower back. Spend about a minute in the couch stretch on each side. Rinse and Repeat throughout the day. Your hips and back will thank you.


Love,

Samurai Crossfit


https://www.youtube.com/watch?v=Fg-lwNBzVV8&feature=youtu.be

Tuesday, April 18, 2017


Tuesday, April 18, 2017


For time:
800m Run
40 Burpee Box Jumps
40 Burpee Pull Ups
800m Run

Monday April 17, 2017

Monday April 17, 2017


Part A)


Every Minute on the Minute (EMOM) for 10 min
5 Front Squats


Part B)


7 min As Many Rounds As Possible (AMRAP)


7 Power Snatch 75/55 lbs
7 Toes to Bar

Saturday, 15 April 2017

"STRICT" Saturday

9 AM coached class CANCELLED.

However, if you would still like to train:



"Crossfit Total"
***Building up to a 1 RM requires a lot of warming up and time! You should be warm and sweaty prior to loading above 85% of your 1 rep max weight! 
Please review this article for more details about this workout: 
The Crossfit Total by Mark Rippetoe



Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Complete 3 attempts at each lift. 
Post total to board.

Friday, 14 April 2017


MEET AT THE NATATORIUM on the EAST SIDE! Arrive 15 minutes early to class to dress down into your swimsuits. We will meet in the pool area at 5:30 AM/5:30 PM! 

As Many Rounds as Possible (AMRAP) in 30 minutes



****ANNOUNCEMENT****
Last call for SCF Board Member nominations! Please email us at samuraicrossfit@gmail.com to nominate yourself or a friend to help keep this organization strong throughout the next year! 

Thursday, 13 April 2017

“Air Force”
  • For Time
  • 20 Thrusters (95/65 lbs)
  • 20 Sumo Deadlift High-Pulls (95/65 lbs)
  • 20 Push Jerks (95/65 lbs)
  • 20 Overhead Squats (95/65 lbs)
  • 20 Front Squats (95/65 lbs)
  • 4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

****ANNOUNCEMENTS*****
FRIDAY'S WOD WILL BE HELD AT THE NATATORIUM ON THE EAST SIDE, PLEASE ARRIVE 15 MINUTES EARLY TO DRESS DOWN INTO YOUR SWIMSUITS. 


Wednesday, 12 April 2017.

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.

******ANNOUNCEMENTS******
Are you interested in joining Samurai Crossfit? Please fill out our online Waiver and Release form to join and get more information on our upcoming Foundations Course, 6 May 2017!
Waiver and Release Form: https://goo.gl/forms/7Ysyribqb9F5rKC63

Tuesday, 11 April, 2017

“Filthy Fifty”
For Time

  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press (45/35 lbs)
  • 50 Back Extensions
  • 50 Wall Balls (20/14 lbs)
  • 50 Burpees
  • 50 Double-Unders

***ANNOUNCEMENT***

Samurai Crossfit is now open for T-shirt orders! View and order SCF 2017 T-shirts on our shop page: http://www.samuraicrossfit.org/p/shop.html

Monday, 10 April 2017

"MARY"
As Many Rounds as Possible (AMRAP) in 20 Minutes
5 Handstand Push-ups
10 Pistols (alternating legs, left + right = 2 reps)
15 Pull-Ups

Don't forget to write your score on the board! 

****ANNOUNCEMENTS****
Samurai Crossfit is re-vamping and wants YOU to be a part of our private organization's board! If you are interested (or if you know someone you think would be great) in the role of President, Vice President, Secretary, or Treasurer, send us an email at samuraicrossfit@gmail.com! 

Nominations will close out this Friday at 6 PM. Then we, as an organization, will vote on our board members next week! 



















Sunday, 9 April, 2017

Sakura Season is in full bloom! Take today to get outside for active rest and enjoy the blossoms while they're still out.



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.