Fundamentals Class July 18

Fundamentals Class has been postponed to July 18!!!!

Latest updates as of July 10, 2020, 2150.

Shogun athletes!!! We plan on restarting our training sessions starting on July 18 with a fundamentals class. Please bring a mask to protect your health and those around you.

Getting Started at Shogun!
•The Shogun CrossFit Fundamentals Class (SCF FC) is approximately three hours long and takes place once a month.
•Attendance at the SCF FC is REQUIRED in order to join SCF workouts REGARDLESS OF PREVIOUS CROSSFIT EXPERIENCE; with one exception. If you are a certified CrossFit Level 1 Trainer (CFL1T), the FC is waived. CFL1T’s must coordinate their participation at daily WODs by messaging us on our Facebook page.
•The SCF FC takes place at building 114 on Kadena Airbase, behind Risner Gym.
•Class will begin promptly at 9:00am and will last approximately 3 hours. All participants must complete the ENTIRE FC in order to come to daily WODs.
•The SCF FC costs $30 (all proceeds go towards operational costs and fees associated with the affiliate). All classes after the SCF FC are completely FREE.
•Please show up to the SCF FC 15min early (0845) and report to the Risner Gym front desk to pay for the FC. Your receipt will be your ticket into the FC.
•Please wear comfortable workout clothing and bring plenty of water. Additional items to bring could include, but are not limited to; sunscreen, bug spray (we’re outside) and a positive attitude!

Friday, 10 April WOD

Warm-up: 1 mile run-keep track of your time

Day 2 of 30 for the 100 burpee challenge.

METCON: Reps for time of:

50-40-30-20-10 reps, for time of:

  • Dumbbell Snatch, pick load (you could use anything that has some weight to it. (ex. gallon of ice cream, large bag of candy or a small child)
  • Sit-up

Thursday, 9 April WOD

Complete all at once or throughout the day.

Warm-up: Run for 20 minutes and record your distance.

30 day burpee challenge day 1 (inspired by Coach EB)

METCON:

Accumulate 8 minutes in Plank Hold.

Everytime you need to rest complete 1 round of the following:

  • 20 Glute bridges
  • 15 Air Squats
  • 10 push-ups

Monday, 6 April WOD

Work for the day:

20-16-12-8-4 reps, for time of:

Burpee

V-ups

then

For time:

  • 75 Flutter kicks (4 count = 1 rep)
  • 75 Weighted Squats (pick load)
  • 50 Flutter kicks (4 count = 1 rep)
  • 50 Weighted Squats (pick load)
  • 25 Flutter kicks (4 count = 1 rep)
  • 25 Weighted Squats (pick load)

Friday, 3 April WOD

Warm Up:

  • 5 Min jog
  • 100 jumping jacks
  • 30 jumping squats
  • 5 minutes of hip/quad/ham stretch

Strength: Dips

  • Every 2 minutes complete 10 dips and max effort diamond pushups for 10 miutes

METCON: 4 rounds, 45 secs per station, for reps:

  • Jumping Lunges
  • Rest 45 secs
  • Dive bomber push-ups
  • Rest 45 secs
  • Burpee with a big jump
  • Rest 45 secs

Thursday, 2 April WOD

Warm Up: 5 rounds for quality

  • 20 push-ups
  • 30 4-count flutter kicks
  • 50 air squats

Strength: Push-ups

  • Weighted Push-ups (pick load)
    • Death by weighted push-ups
    • 1 rep on the first minute
    • 2 reps on the second minute
    • continue until failure

METCON:

Run 3 miles for time.

Record your time on Beyond the Whiteboard App!!!

Tuesday, 31 March WOD

Home Work out:

Warm Up:

  • 400m run
  • 10 Burpees a min for 7 minutes
  • Timed 1 mile run
  • 5 min jog, record distance in 5 minutes

Strength: Hand Stand Push Ups:

  • 3 Hand Stand Push Ups every minute for 5 minutes
    • Scaled = 10 second Hand Stand Holds or 1 Wall walk

Rest 5 minutes then repeat 3 times.

Metcon:

4 rounds for time of:

  • Run, 400 m
  • 50 Air Squats
  • 15 Burpees

Monday, 30 March WOD

The gym will be closed Monday and Tuesday this week.

At home training:

Warm Up: 5 min jog followed by 50 Jumping Jacks.

Grab a PVC pipe or broom stick and use to substitute a barbell.

Technique Training: Tempo Back Squats

5 Tempo back squats every minute for 7 minutes.

5 seconds to reach parallel then explode upward.

At home WOD. For time:

  • 4 Rounds for Time
    • 10 Burpees
    • 100 meter Run
    • 10 Air Squats
    • 100 meter Run
    • 10 Push-Ups
    • 100 meter Run
    • 10 Sit-Ups
    • 100 meter Run

Friday, 27 March WOD

Warm Up: Coaches Choice 10 -12 minutes

Strength: Front Squat

  • 3-1-3-1-3-1-12
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Complete on a running clock:
    • On the 0:00- 1×3
    • On the 2:00- 1×1
    • On the 4:00- 1×3
    • On the 6:00- 1×1
    • On the 8:00- 1×3
    • On the 10:00- 1×1
    • On the 12:00- 1×12

METCON:

Every 10 mins for 20 mins do:

  • Row, 1000/800 m
  • 30 Alternating Dumbbell Power Snatches, 50/35 lbs
  • 50 Wall Balls, 20/14 lbs