Archive for February, 2011

01 March 2011

Posted in Uncategorized on February 28, 2011 by CrossFit671

Run

10 x 100 meter sprints (18 seconds +/- 5 seconds; rest 1 minute between intervals)

Location- US Naval Hospital at 0530

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28 February 2011

Posted in Uncategorized on February 27, 2011 by CrossFit671

A. Warm-up.B. Strength. Back Squat 3-3-3-3
C. Conditioning.

"Helen"

3 RFT
400 meter run
21 Kettlebell Swings
12 Pull-ups

The Consistent Life

Posted in Uncategorized on February 27, 2011 by CrossFit671

Ever stop to think why Adam and Eve were tempted by food?

Beyond a theological analysis or rhetoric grounded on that question, why not, instead, tempt with money, beauty, or some other non-empirical but alluring device?

If we tie this to the similarities between the words disciple and discipline, we can see that Adam, the disciple, broke down on his discipline. We have never been the same.

Fast forward past the Agricultural and Industrial revolutions to the Information revolution and put this argument into context.

At our fingertips, most of us have the tools to live vicariously and get our senses overloaded. At least, if you are reading this, you do.

As disciples of some organization or group or race, we live inconsistently but yet yearn for a consistent life.

We want the best for ourselves, our loved ones, friends, and – here it comes – our children. We want to love them and do them no harm. In return, we expect the same.

So why, if we want this, do we live the Inconsistent Life?

Here’s an example.

We love our children.

We seem to know what is best for them.

To show our love for them, we take them to the beach.

We feed them (or let them) eat junk food.

We buy them a bicycle.

We feed them (or let them) drink soda and eat sweets.

We make sure they attend school.

We let them curse.

You get the point.

If you could fast forward twenty years of your child’s life, what do you think he or she will say to you about how you let him or her live the last nineteen?

Don’t abuse your child. Live the disciplined and Consistent Life: feed them nutritious food and make sure they get some exercise, preferably at the beach. Buy them a bicycle, not a PS3.

Our children are the future of the race but the future is short in an Inconsistent Life. Don’t be like Adam and get tempted.

24 February 2011

Posted in Uncategorized on February 23, 2011 by CrossFit671

Swimming

Location: Naval Station Pool

When: 0530-0630

A. Warm-up: CF671 Standard

B. WOD

10x75m with 1:30 rest between sets

Upcoming Ha’ligi (Foundations) Course

Posted in Uncategorized on February 22, 2011 by CrossFit671

Below is information on the next CrossFit 671 Ha’ligi (Foundations) course.

The Ha’ligi course teaches the Nine Foundational movements of CrossFit and how to do them SAFELY. The course also provides lessons on Nutrition and Self-myosfacial Release (SMR) massage.

The course is open to any US military ID card holders, ages 16 and up. There is no charge. Please sign up by e-mailing us at  cfguahan@gmail.com or by calling Dave at 671-988-3733.

When: starts at 5:30 AM on Monday, February 28, 2011. The course is two weeks long, Monday-Friday, and ends on or about March 11, 2001.

Where: CF 671 box, Building 300, Guam National Guard Readiness Center, Barrigada

22 February 2011

Posted in Uncategorized on February 21, 2011 by CrossFit671

A. Warm-Up (CF671 Standard)

B. WOD

8 x 100m sprints in 18 seconds (+ or – 5 seconds)
Rest 20 seconds between intervals

CF671 February PainStorm WOD

Posted in Uncategorized on February 20, 2011 by CrossFit671

Here is the CF 671 PainStorm WOD for February 2011. It is dedicated to Abe Lincoln, our 16th President. You will need a large tire, a pull-up bar, and a heavy sledge hammer. The WOD is meant to be done outdoors.

It should be completed before the end of the President’s Day week.

“Emancipate Me, Abe” WOD:

For Time:

  • 25 tire flips
  • Sprint 50 meters (25 there, 25 back)
  • 30 sledge hammer tire strikes (15 left/15 right)
  • Sprint 50 meters (25 there, 25 back)
  • 25 tire burpees (start on one side, do burpee, jump into tire and then out to the other side)
  • Sprint 50 meters (25 there, 25 back)
  • 30 pull-ups
  • Sprint 50 meters (25 there, 25 back)
  • 25 sledge hammer overhead squats
  • Sprint 50 meters (25 there, 25 back)
  • 30 toes to bar
  • Sprint 50 meters (25 there, 25 back)
  • 25 tire flips
  • Sprint 50 meters (25 there, 25 back)