Archive for July, 2011

1 August 2011 WOD

Posted in Uncategorized on July 30, 2011 by CrossFit671

Coach Nicole demonstrates Front Squat techniques

NOTE: A special guest from Uno Magazine plans to join us during the 0530 Group WOD.

Group WOD times: 0430, 0530, 1700

Location: CF 671 box

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

B. Strength: Deadlift: 5-5-5+

C. Conditioning:

  • WOD:

7 RFT:

2 x deadlifts (225/185)

5 x toes-to-bar

Sprint 25 meters forward then 25 meters backwards

Weekly Schedule

Posted in Uncategorized on July 30, 2011 by CrossFit671

Here is our schedule for the week of August 1-5, 2011:

Monday, Aug 1: Strength and Conditioning

  • Group WOD times: 0430, 0530, 1700
  • Location: CF671 box
  • Strength and Conditioning Focus Area: Core, METCON

Tuesday, Aug 2: CF Endurance Running

  • Group WOD times: 0430 and 0530
  • Location: Naval Hospital Track
  • Focus Area: Cardio-vascular Endurance, POSE Running skills

Wednesday, Aug 3: Strength and Conditioning

  • Group WOD times: 0430, 0530, 1700
  • Location: CF671 box
  • Strength and Conditioning Focus Area: Upper Body, METCON

Thursday, Aug 4: Active Recovery Day

  • Group WOD times: 0500, 1700
  • Location: CF671 box
  • Focus Area: Lower Body, Upper Body, No METCON

Friday, Aug 5CF Endurance Swimming

  • Group WOD times: 0600
  • Location: NCTS Swimming Pool
  • Focus Area: Swimming Skills Coaching

30 July 2011 WOD

Posted in Uncategorized on July 29, 2011 by CrossFit671

 

"Sin Parat" Swim/Run WOD

WOD: Run 5K Race (U.S. Navy EOD Freedom Race)

Location: Skinner Plaza, Hagatna

Time: 0530

29 July 2011 WOD

Posted in Uncategorized on July 28, 2011 by CrossFit671

WOD: “Sin Parat”

Location: Gabgab Beach salt water pool, Naval Base, Guam

Start time: 0530hrs

Uniform: civilian swimming clothes, running shoes. Bring a towel and change of clothes.

For Time:

A. Run from Start Point (SP) to end of the beach, turn-around and run back towards SP, hang a right at the intersection, run up the hill, touch the stop sign, run back down the hill, hang a right at the intersection, and then run back to End Point (EP) (Approximately: 800m total).

NOTE: Start/End Point (SP/EP) for run is at the front of the bathrooms.

B. Go to pool side – do: 10 hand-release push-ups, 10 sit-ups, and 10 air squats.

C. Get in the water, swim to the other wall and back (approximately 75 meters) then exit to poolside

D. Do: 15 hand-release push-ups, 15 sit-ups, and 15 air squats.

E. Get in the water, swim to the other wall and back and then exit to poolside

F. Do: 20 hand-release push-ups, 20 sit-ups, and 20 air squats.

G. Go to SP and run from SP to end of the beach, turn-around and run back towards SP, hang a right at the intersection and run up the hill, touch the stop sign, run back down and hang a right at the intersection and run back to EP (Approximately: 800m total).

28 July 2011

Posted in Uncategorized on July 27, 2011 by CrossFit671

Active Recovery Day

Group Times: 0430, 0530, 1700

Location: CF 671 box

Active Recovery – ROM, foam roll, then work on improving a skill or a weakness for 15-20 minutes. A trainer will be available to assist. No METCON scheduled.

27 July 2011

Posted in Uncategorized on July 26, 2011 by CrossFit671
 

Our last Foundations class. We plan to do one in mid-August 2011.

Group WOD times: 0430, 0530, 1700

Location: CF 671 box

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

B. Strength: Power Cleans: 3-3-3+

C. Conditioning:

  • WOD:

4 RFT:

5 L-pull-ups (or 15 second L-sit)

7 KBS (55/35)

9  knees to elbows

Run 400 meters

26 July 2011

Posted in Uncategorized on July 25, 2011 by CrossFit671

Location: Naval Hospital Track

Times: 0430 & 0530

A. Warm Up:
-2 Laps
(3 x 10) 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:

10 x 200m @ 0:40 secs (+ or – 5sec) w/ 2 min active rest
(note: active rest = easy jog to next start point / active movement)

Note: Bring your water. Enjoy!