Archive for March, 2011

1 April 2011

Posted in Uncategorized on March 31, 2011 by CrossFit671

PR Friday

A. Warm-Up (Burgener & CF671 Standard)
B. 1RM Clean

31 March 2011

Posted in Uncategorized on March 30, 2011 by CrossFit671

LOCATION: Naval Station (Charles King Gym Pool)

Start time: 0430 & 0530

WARM-UP: Rotation Exercises

SWIMMING DRILLS: 50m each of: Free Style, Side Stroke, Breast Stroke, Flutter Kick

WOD:

10 x 50m swim (free style)

1 min rest between sets

30 March 2011

Posted in Uncategorized on March 29, 2011 by CrossFit671

A. Warm-Up (Burgener & CF671 Standard)
B. Strength: Deadlift 3-3-3
C. Conditioning:

4RFT

-6 Deadlift (115/185)

-7 Pull Up

-50 Single Rope Turns

29 March 2011

Posted in Uncategorized on March 28, 2011 by CrossFit671

Location: Naval Hospital Track

Times: 0430 & 0530

6 x 400 meter sprints at 1:26 (+ or – 5sec) per sprint
Rest 5 minutes between each sprint

Note: Bring water

28 March 2011

Posted in Uncategorized on March 27, 2011 by CrossFit671

A. Warm-Up (Burgener & CF671 Standard)
B. Strength: Clean 3-3-3

C. Conditioning:

“Elizabeth”
(21-15-9)
-Clean (95/65)
-Ring Dips

25 March 2011

Posted in Uncategorized on March 24, 2011 by CrossFit671

"Zonk"

AMRAP in 10 minutes:
-Snooze button presses

Joking aside, the WOD today is to get a one day headstart on your rest for the weekend (total- 3 days). Rest and recovery are just as important as working out. You actually break down muscle when you’re working out. You get stronger when you incorporate rest and recovery. When you rest, you allow your body to adapt to the stress (WOD’s) you’re placing upon it. When you let your ego/pride take over and work through intense muscle soreness, you’ll increase the potential for injuring yourself. Although your primary goal with this challenge is performance-oriented (increased work capacity), it would be difficult to meet that goal if injured. So stay injury free. Rest and recover. You’ve all deserved it.

CF671

24 March 2011

Posted in Uncategorized on March 23, 2011 by CrossFit671

A. Warm-Up: Run to lower part of Barrigada Heights Hill (Southside)
B. 5ea. Hill Sprints @ 85% effort up Barrigada Heights Hill
C. Cool Down: Run back to CF671 Box parking lot

Link up location: CF671 Parking Lot

Times: 0430 & 0515