September 30, 2011 Training Session

 

 

CrossFit Strength and Conditioning training sessions: 0430 and 1630 ONLY

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: 

• Front Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

7 RFT:

• 6 Thrusters (95/65)
• 9 toes-to-bars

September 29, 2011 Training Session

CrossFit Strength and Conditioning and CrossFit Endurance

 

Active Recovery Day/Paddling Practice

Group Session Times: 0430, 1630

Location: CF 671 box

Active Recovery: Range of Motions,  foam roll and stretch; work on areas or skills you want or need to improve on. A trainer will be available to assist.

————————————————–

CF671  CF Endurance training: Paddling Practice

Purpose: Prepare for upcoming Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011.

Location: Matapang Beach, Tumon 

Practice Time: 0500

Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota 

For more information regarding these upcoming events pls contact Dave at 688-7698.

September 28, 2011 Training Session

 

 

CrossFit Strength and Conditioning training sessions: 0430 and 1630 ONLY

Location: CF 671 box

A. Warm-up: Range of Motion, Burgener Warm-up

B. Strength: None

C. Conditioning:

WOD:  September PainStorm

9 rounds for time:

• 24 seconds, hand stand
• 20 x kettlebell goblet squats (35/25)
• Demo here: http://www.youtube.com/watch?v=QrVgpDOLlgM&feature=related
• 10 x snatch balance (95/65)
• Demo here: http://www.youtube.com/watch?v=6Kcend-O21w
• 4 x L-pull-ups

————————————————–

CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Wed, 3S Off (WOD: Time Trial – 4mile run)  

Swim: SS Wed, 3S Off (WOD: 4 x 100m, resting 15sec between each 100m. Rest 1-2mins, then swim 6 x 50m, resting about 10sec between each 50m)

Bike: SS Wed, 3S Wed (WOD: 35mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota 

For more information regarding these upcoming events pls contact Dave at 688-7698.

September 27, 2011 Training Session

 

 

CrossFit Strength and Conditioning training sessions: 0430 and 1630 ONLY

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: 

• Floor Press: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

7 RFT:

• Sprint 50 meters
• 5 strict Pull-ups
• Sprint 50 meters
• 10 push-ups

September 26, 2011 Training Session

CrossFit Strength and Conditioning training sessions: 0430, 0530, and 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength:

• Deadlift: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

AMRAP 12 minutes:

• Deadlift, 2 reps (245/205)
• 15 AbMat situps
• Deadlift, 3 reps (245/205)
• 10 AbMat situps

————————————————–

CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Mon, 3S Mon (WOD: 8 X 200m at 40sec (+ or – 5 sec), rest 2mins each set) – Note: CFE trainer will not be available for 0430hrs session at Naval Hospital Track. 

Swim: SS Mon, 3S Tue (WOD 10 x 50m, resting 15sec between each 50m.)

Bike: SS Mon, 3S Wed (WOD: 35mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota 

For more information regarding these upcoming events pls contact Dave at 688-7698.

Group Training Sessions Weekly Schedule for Sep 26-30, 2011

Here is the CrossFit 671 Group Training Sessions schedule for the week of September 26 -30, 2011. A CF671 Trainer runs these sessions. All other periods during the day are Open Gym times but no CF671 Trainers are present unless coordinated in advance.  For CF671 Endurance a CF Endurance (CFE) trainer runs the CFE identified sessions below.

NOTE: Due to the scheduled Foundations Course for Tuesday, September 27 to Friday, September 30 , the Training Sessions  for those days are 0430 and 1630 only.

1. Monday, Sep 26:

CrossFit Strength and Conditioning

• CF Group Training times: 0430, 0530, 1700
• Location: CF671 box
• Strength and Conditioning Focus Area: Lower Body/Midline, METCON

CF Endurance:

• CFE Group Training Time w/ CFE Trainer: 0430hrs
• Location: Naval Hospital Track
• Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
• Sport: Running

2. Tuesday, Sep 27:

CrossFit Strength and Conditioning

• CF Group Training times: 0430 and 1630 ONLY
• Location: CF671
• Strength and Conditioning Focus Area: Upper Body/Midline, METCON

CF Endurance:

• CFE Group Training Time w/ CFE Trainer: 1200hrs
• Location: Dededo Sports Complex Pool
• Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
• Sport: Swimming

3. Wednesday, Sep 28:

CrossFit Strength and Conditioning

• CF Group Training times: 0430 and 1630 ONLY
• Location: CF671 box
• Strength and Conditioning Focus Area: Lower Body/METCON

CF Endurance:

• CFE Group Training Time w/ CFE Trainer: 0430hrs
• Location: CF671 Box
• Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
• Sport: Cycling

4. Thursday, Sep 29:

CrossFit Strength and Conditioning

• CF Group Training time: 0430, 1630
• Location: CF671 box
• Focus Area: Active Recovery, Skill Work; a trainer will be available to assist.

CF Endurance:

• CFE Group Training Time w/ CFE Trainer: 0430hrs
• Location: Matapang Beach
• Training Focus: Paddling

5. Friday, Sep 30:

CrossFit Strength and Conditioning and CrossFit Endurance

• Group Training times: 0430 and1630
• Location: CF671 Box
• CF671 Focus Area: Upper Body/Midline, METCON
• CFE Training Focus: Single Sport (SI) & Multi Sport (3S)

September 23, 2011 Training Session

 

CrossFit Strength and Conditioning and CrossFit Endurance Group training sessions: 0500, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: 

• Back Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

1. Load a bar that you can do 20 reps of back squats.

2. Do 3 rounds, not timed, of:

• pause squats, 5 reps; demo here: http://www.cathletics.com/exercises/exercise.php?exerciseID=317
• Rest exactly 1 minute
• back squats, 20 reps

September 22, 2011 Training Session

 

CrossFit Strength and Conditioning and CrossFit Endurance

 

Active Recovery Day

Group Session Times: 0500, 1700

Location: CF 671 box

Active Recovery: Range of Motions,  foam roll and stretch; work on areas or skills you want or need to improve on. A trainer will be available to assist.

September 21, 2011 Group Training Session for Fight Gone Bad (FGB)

We have programmed Fight Gone Bad (FGB) to provide some of our athletes an opportunity to experience FGB and to provide them an incentive to donate to a charitable cause of their choice. This is the first time we have done this in our journey towards providing a first class venue for our Responders and their families to enhance their physical and mental fitness. September 24, 2011 marks our one year of operations and, as part of our celebrations, we wanted to provide our athletes Training Sessions that can help them reflect on their own journey towards being fitter (and perhaps, better) human beings.

We recommend the following Charities:

• Wounded Warrior Project: http://www.woundedwarriorproject.org/
• Charities benefited by FGB 6: http://sportsgrants.org/fgb6/index.html
• We also appreciate your donations to any charity of your choosing.

Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: None

C. Conditioning: WOD 

 “Fight Gone Bad” (FGB)

This workout consists of three five-minute rounds with one minute of rest between rounds. Each round consists of working for one minute at each of the five stations below :

• Wall Ball:  20#/14# ball, 10 ft. target (Reps)
• Sumo Deadlift High Pull:  75#/55# (Reps)
• Box Jump:  20″ box (Reps)
• Push Press:  75#/55# (Reps)
• Row:  Calories (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie counts as one point. The total amount of points is your Fight Gone Bad score.

The history and an explanation of FGB is shown here: http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

————————————————–

CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Wed, 3S Off (WOD: 5 X 800m at 3:40sec (+ or – 5 sec), rest 6mins each set)

Swim: SS Wed, 3S Off (WOD 5 x 100m, resting 15sec between each 100m. Rest 1-2mins, then swim 5 x 50m, resting about 10sec between each 50m).

Bike: SS Wed, 3S Wed (WOD: 25mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

 Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota  

 For more information regarding these upcoming events pls contact Dave at 688-7698.

September 20, 2011 Group Training Session

 

Thanks for the friendship and the smiles, Tess. We're going to miss them and those handstands!

Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: 

• Snatch: find 1RM

C. Conditioning: WOD 

  “Tess”

7 Rounds For Time: 

• 9 x kettlebell swings (45/35)
• 8 x Hollow Rocks; see demo here: http://gymnasticswod.com/content/hollow-rock
• 2 x snatches (115/85)

————————————————–

CF671  CFE Group training sessions:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Off, 3S Off

Swim: SS Off, 3S Tue (WOD 9x50m, Resting 15-20sec between each 50m).

Bike: SS Off, 3S Wed (WOD: 25mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

 Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota  

 For more information regarding these upcoming events pls contact Dave at 688-7698.