Archive for August, 2011

September 1, 2011 Training Session

Posted in Uncategorized on August 31, 2011 by CrossFit671
 
 
Active Recovery Day

Group Session Times: 0500, 1700

Location: CF 671 box

Active Recovery: Range of Motions,  foam roll and stretch; work on areas or skills you want or need to improve on. A trainer will be available to assist.

August 31, 2011 Training Session

Posted in Uncategorized on August 30, 2011 by CrossFit671
 
Group training sessions: 0430, 0530, 1700

Location: CF 671 box

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

B. Strength

  • Regular: Overhead Squat: 5-3-1 (75%/85%/95% of 1RM)
  • Post Foundations: Overhead Squat: 5-5-5 (1/3 body weight)

C. Conditioning:

WOD:

A. Regular:

For time:

12 overhead squats (95/65)

Run 500 meters

10 overhead squats (95/65)

Run 400 meters

8 overhead squats (95/65)

Run 300 meters

6 overhead squats (95/65)

Run 200 meters

4 overhead squats (95/65)

Run 100 meters

B. Post-Foundations

For time:

12 overhead squats (45/PVC)

Run 500 meters

10 overhead squats (45/PVC)

Run 400 meters

8 overhead squats (45/PVC)

Run 300 meters

6 overhead squats (45/PVC)

Run 200 meters

4 overhead squats (45/PVC)

Run 100 meters

August 30, 2011 Training Session

Posted in Uncategorized on August 29, 2011 by CrossFit671
 
Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up x 1

B. Strength

  • Regular: Strict Press: 5-3-1 (75%/85%/95% of 1RM)
  • Post Foundations: Strict Press: 5-5-5 (1/4 body weight)

C. Conditioning:

WOD:

A. Regular:

AMRAP 15 minutes:

6 x thrusters (95/65)

8 x strict weighted pull-ups (35/25)

10 x planche push-ups

B. Post-Foundations:

AMRAP 15 minutes:

6 x thrusters (65/45)

8 x pull-ups

10 x push-ups

August 29, 2011 Training Session

Posted in Uncategorized on August 28, 2011 by CrossFit671
 
Group training sessions: 0430, 0530, 1700

Location: CF 671 box

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

B. Strength

  • Regular: Front Squat: 5-3-1 (75%/85%/95% of 1RM)
  • Post Foundations: Front Squat: 5-5-5 (1/2 body weight)

C. Conditioning:

WOD:

A. Regular:

5 Rounds for time:

10 x kettlebell swings(55/45)

10 x toes-to-bar

Run 200 meters

B. Post-Foundations

5 Rounds for time:

10 x dumb-bell swings (35/20)

15 x AbMat sit-ups

Run 200 meters

Group Training Sessions Weekly Schedule for Aug 29 to Sep 2, 2011

Posted in Uncategorized on August 27, 2011 by CrossFit671

Here is the schedule for the CrossFit 671 Group Training Sessions for the week of August 29 to September 2, 2011. 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.

Monday, Aug 29: Strength and Conditioning

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

Tuesday, Aug 30: Strength and Conditioning :

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

Wednesday, Aug 31: Strength and Conditioning

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

Thursday, Sep 1: Active Recovery Day

  • Group Training times: 0500, 1700
  • Location: CF671 box
  • Focus Area: Active Recovery and Skill Work, no METCON. A trainer will be present to provide assistance.

Friday, Sep 2CF Endurance Running

  • Group Training times: 0430, 0530
  • Location: Naval Hospital Track
  • Focus Area: Cardio-vascular Endurance; coaching on POSE running and proper running techniques.

August 26, 2011 Training Session

Posted in Uncategorized on August 25, 2011 by CrossFit671

CrossFit Endurance Swimming

Group Session time: 0600 (please come 10 minutes before start time)

Location: NCTS Swimming Pool

Focus Area: Coaching on Swimming Techniques and Skills

Instructor: Dan O’Keefe

August 25, 2011 Training Session

Posted in Uncategorized on August 24, 2011 by CrossFit671
 
Active Recovery Day

Group Session Times: 0500, 1700

Location: CF 671 box

Active Recovery: Range of Motions,  foam roll and stretch; work on areas or skills you want or need to improve on. A trainer will be available to assist.