February 1, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

• Back Squat: Find your 1RM

C. Conditioning: METCON

7 RFT

• 8 x goblet squats (40/25)
• 9 x wall ball shots, 10 ft target (20/14)
• 10 x box jumps (26/20)
• Run 150 meters

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD: 5000meters Time Trial)

Run: Off

Bike: SS Wed, 3S Wed (WOD: 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds)
Note: CFE trainer will be available at 0445 for group session. Link Up area is CF671 Parking Lot.

Upcoming Events:

• XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698

January 31, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

• Bench or Floor Press: Find your 1RM

C. Conditioning: METCON

AMRAP 15 minutes:

• 3 x wall-walkers; see demo here: http://www.youtube.com/watch?v=Xg7fWc2LVhI&feature=related
• 5 x inverted burpees; see demo here: http://www.crossfit.com/mt-archive2/001125.html and here: http://www.youtube.com/watch?v=H9XDV2HQPfw
• 7 x hand-release push-ups: see demo here: http://www.youtube.com/watch?v=gTHCWFJtoQ8&feature=related

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: Off

Run: SS Tue, 3S Tue (WOD: 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds)      
Note: CFE trainer will be available at 0430 for group session. Link-up area is Naval Hospital Track.

Bike: SS Wed, 3S Wed (WOD: 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds)
Note: CFE trainer will be available at 0445 for group session. Link-up area is CF671 Parking Lot.

Upcoming Events:

• XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698

January 30, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2 @ 45/35

B. Strength:

• Overhead Squat: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

For time:

• 10 x overhead squats (95/65)
• 10 x knees-to-elbows
• 10 x double-unders (30 singles)
• Run 400 meters
• 12 x overhead squats (95/65)
• 15 x knees-to-elbows
• 15 x double-unders (45 singles)
• Run 350 meters
• 14 x overhead squats (95/65)
• 20 x knees-to-elbows
• 20 x double-unders (60 singles)
• Run 300 meters

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Mon, 3S Mon (WOD: 15 – 25 x 25m on 1:00, hold within 2-3 seconds)

Run: SS Tue, 3S Tue (WOD: 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds)      
Note: CFE trainer will be available at 0430 for group session. Link-up area is Naval Hospital Track.

Bike: SS Wed, 3S Wed (WOD: 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds)
Note: CFE trainer will be available at 0445 for group session. Link up area is CF671 Parking Lot.

Upcoming Events:

• XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698

Group Training Sessions Weekly Schedule for Jan 30 – Feb 4, 2012

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of January 30-February 4, 2012. 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.

1. Monday, Jan 30:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Swimming

2. Tuesday, Jan 31:

A. CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, METCON

B. CrossFit 671 CF Endurance

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

3. Wednesday, Feb 1:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

CFE Group Training Time w/ CFE Trainer: 0515
Location: CF671 Box Parking Lot
Training Focus: Mid Week for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Cycling

4. Thursday, Feb 2:

A. CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

B. CrossFit 671 CF Endurance: Active Rest

5. Friday, Feb 3:

A. CrossFit 671 Strength and Conditioning

Group Training times: 0430, 0530 and 1700
Location: CF671 Box
CF671 Focus Area: Upper Body, Midline, METCON

B. CrossFit 671 CF Endurance

CFE Group Training Time w/ CFE Trainer: 0515
Location: Naval Station Pool
Training Focus: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Swimming

6. Saturday, Feb 4:

A. CrossFit 671 CF Endurance:

Training Focus: Time Trial for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Choose one sport (Swim/Run/Bike)

January 27, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

• Press: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

A. On the minute for 6 minutes, do:

• 3 x squat cleans (95/65)
• 4 x thrusters (95/65)
• 5 x kettlebell swings (35/20)

Score = total weight of all loads on last successful round multiplied by the number of last successful round

B. Rest 1 minute then:

C. AMRAP 12 minutes:

• 3 x Kettlebell  Bottom-up Press, right arm (35/20); see demo here: http://www.cathletics.com/exercises/exercise.php?exerciseID=228
• 3 x Kettlebell  Sots Press, right arm (35/20); see demo here: http://www.cathletics.com/exercises/exercise.php?exerciseID=249
• 3 x Kettlebell  Bottom-up Press, left arm (35/20)
• 3 x Kettlebell  Sots Press, left arm (35/20)

Total Score = Score @ A + Score @ B + Load @B

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: SS Fri, 3S Fri (WOD: 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds)

Run: SS Fri, 3S Off (WOD: 10k Time Trial)

Bike: SS Sat, 3S Sat (WOD: 20M @ 85% of 12M TT Pace)

Upcoming Events:

• XTERRA  (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698.

January 26, 2012 Training Session

CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only. Trainers are available when coordinated in advance.
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

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CrossFit 671 CF Endurance: Active Rest

Upcoming Events:

• XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698.

January 25, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

• Front Squat: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

AMRAP 20 minutes

• 5 x Front Squats (115/85)
• Sprint 25 meters to pull-up bar
• 5 x chest-to-bar pull-ups
• Sprint 25 meters to barbell

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: SS Fri, 3S Fri (WOD: 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds)

Run: Off

Bike: SS Wed, 3S Wed (WOD: 3 – 6 x 4:00, spin/rest 4:00)

Upcoming Events:

• XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698.

January 24, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

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

B. Strength: Hang Squat Clean: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

6 RFT

• 6 x 2-position Power Cleans (95/65); see demo here: http://www.cathletics.com/exercises/exercise.php?exerciseID=162
• 6 x Push Jerks (95/65)
• Run 300 meters

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: Off

Run: SS Tue, 3S Tue (WOD: 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds)

Bike: SS Wed, 3S Wed (WOD: 3 – 6 x 4:00, spin/rest 4:00)

Upcoming Events:

• XTERRA  (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698.

January 23, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

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

B. Strength:

• Deadlift: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

7 RFT

• 3 x tire flips; see demo here for correct technique: http://www.youtube.com/watch?v=YcK40PKyHZ4
• 6 x burpee-to-tire jumps; see demo here: http://www.youtube.com/watch?v=bKu9l9QjChI
• 9 x air squats

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: SS Mon, 3S Mon (WOD: 2 – 4 x 400 m/y TT, rest 3:00)

Run: SS Tue, 3S Tue (WOD: 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds)

Bike: SS Wed, 3S Wed (WOD: 3 – 6 x 4:00, spin/rest 4:00)

Upcoming Events:

• XTERRA  (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698.

Group Training Sessions Weekly Schedule for January 23-28, 2012

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of January 23-28, 2012. 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.

1. Monday, Jan 23:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

Training Focus: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Swimming

2. Tuesday, Jan 24:

A. CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, METCON

B. CrossFit 671 CF Endurance

Training Focus: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Running

3. Wednesday, Jan 25:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

Training Focus: Mid Week for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Cycling

4. Thursday, Jan 26:

A. CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

B. CrossFit 671 CF Endurance: Active Rest Day

5. Friday, Jan 27:

A. CrossFit 671 Strength and Conditioning

Group Training times: 0430, 0530 and 1700
Location: CF671 Box
CF671 Focus Area: Lower Body, Midline, METCON

B. CrossFit 671 CF Endurance

Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Swimming

6. Saturday, Jan 28:

A. CrossFit 671 CF Endurance:

Training Focus: Time Trial (TT) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Pick one sport (Swim, Run, Bike)

Upcoming Events:

• XTERRA  (Guam): scheduled for March 10, 2012  (Team or Solo)
• Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)