Archive for June, 2011

1 July 2011

Posted in Uncategorized on June 30, 2011 by CrossFit671

TRC Prep (Day 19)

Location: Matapang Beach Parking Lot
Link Up time: 0445
Start Time: 0500

A. Time Trial (TT) Run
Note: Route will be briefed before start time

B. Sport Specific (Outrigger Paddling)
30mins of tempo paddling at 60 cadence

Note: Pls bring water

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30 June 2011

Posted in Uncategorized on June 29, 2011 by CrossFit671

TRC Prep (Day 18)

Rest Day

CF671 preparing for 2011 TRC

29 June 2011

Posted in Uncategorized on June 28, 2011 by CrossFit671

TRC Prep ( Day 17 )

Note: Attire for all members preparing for the TRC is ACU/ABU or equivalent (Top & Bottom) w/ Boots. 

A. Warm Up
-CF671 w/u
-8mins Tempo Run @ 95 cadence

B. Skill (3 x 10)
-Clean (w/ bar only)
-Kipping Pull Up

C. Strength: (Thruster 2-2-2-2)
Set 1: 65% of 1RM (2x)
Set 2: 75% of 1RM (2x)
Set 3: 85% of 1RM (2x)
Set 4: 95% of 1RM (2x)

D. Conditioning:

“FRAN”

21-15-9

-Thruster (65/95)
-Pull Ups

E. Cool Down/Foam Roll

CF671 @ Naval Hospital Track (Guam)

28 June 2011

Posted in Uncategorized on June 27, 2011 by CrossFit671

TRC Prep (Day 16)

Location: Naval Hospital Track & Pool

Times: 0430 & 0530

A. Warm Up:
-2 Laps
(3x) Ball of foots hops w/ forward lean
(3 x 10) Carioca both directions
(3 x 10) Forward Lunge (1/2 pulls)
(3 x 10) Forward Lunge (full pulls)

B. Track WOD:

3 x 800m @ 3:20sec (+ or – 5sec) w/ 6min active rest
(note: active rest = easy jog to next start point / active movement)

C. Swim 300m
-100m free style
-50m breast stroke
-50m side stroke (left side)
-50m side stroke (right side)
-50m free style

 

CF671 TRC Prep

27 June 2011

Posted in Uncategorized on June 26, 2011 by CrossFit671

TRC Prep ( Day 15 )

A. Warm Up
-CF671 w/u
-10mins Tempo Run @ 95 cadence

B. Skill (3 x 10)
-Clean (w/ bar only)
-Kipping Pull Up

C. Strength: (Dead Lift 3-3-3-AMRAP)
Set 1: 65% of 1RM (3x)
Set 2: 75% of 1RM (3x)
Set 3: 85% of 1RM (3x)
Set 4: 75% of 1RM (AMRAP)

D. Conditioning: (AMRAP in 20mins)

-5ea. Power Cleans (70% of 1RM)
-10ea. Toes to bar
-15ea. Wall Balls

E. Cool Down/Foam Roll

26 June 2011

Posted in Uncategorized on June 25, 2011 by CrossFit671

TRC Prep (Day 14)

Rest Day

Pagat (Guam)

25 June 2011

Posted in Uncategorized on June 24, 2011 by CrossFit671

TRC Prep (Day 13)

A. Sport Specific

Option 1: Dragon Boat Paddling (Show time 0645hrs at Matapang Beach)

Option 2: 5K Run

Enjoy!

Tumon Bay, Guam