Archive for September, 2011

September 30, 2011 Training Session

Posted in Uncategorized on September 29, 2011 by CrossFit671
 
 
CrossFit Strength and Conditioning training sessions: 0430 and 1630 ONLY

Location: CF 671 box

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

B. Strength

  • Front Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

7 RFT:

  • 6 Thrusters (95/65)
  • 9 toes-to-bars

September 29, 2011 Training Session

Posted in Uncategorized on September 28, 2011 by CrossFit671
CrossFit Strength and Conditioning and CrossFit Endurance
 
Active Recovery Day/Paddling Practice

Group Session Times: 0430, 1630

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.

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CF671  CF Endurance training: Paddling Practice

Purpose: Prepare for upcoming Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011.

Location: Matapang Beach, Tumon 

Practice Time: 0500

Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota 

For more information regarding these upcoming events pls contact Dave at 688-7698.

September 28, 2011 Training Session

Posted in Uncategorized on September 27, 2011 by CrossFit671
 
 
CrossFit Strength and Conditioning training sessions: 0430 and 1630 ONLY

Location: CF 671 box

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

B. Strength: None

C. Conditioning:

WOD:  September PainStorm

9 rounds for time:

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CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Wed, 3S Off (WOD: Time Trial – 4mile run)  

Swim: SS Wed, 3S Off (WOD: 4 x 100m, resting 15sec between each 100m. Rest 1-2mins, then swim 6 x 50m, resting about 10sec between each 50m)

Bike: SS Wed, 3S Wed (WOD: 35mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota 

For more information regarding these upcoming events pls contact Dave at 688-7698.

September 27, 2011 Training Session

Posted in Uncategorized on September 26, 2011 by CrossFit671
 
 
CrossFit Strength and Conditioning training sessions: 0430 and 1630 ONLY

Location: CF 671 box

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

B. Strength

  • Floor Press: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

7 RFT:

  • Sprint 50 meters
  • 5 strict Pull-ups
  • Sprint 50 meters
  • 10 push-ups

September 26, 2011 Training Session

Posted in Uncategorized on September 25, 2011 by CrossFit671
CrossFit Strength and Conditioning training sessions: 0430, 0530, and 1700

Location: CF 671 box

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

B. Strength:

  • Deadlift: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

AMRAP 12 minutes:

  • Deadlift, 2 reps (245/205)
  • 15 AbMat situps
  • Deadlift, 3 reps (245/205)
  • 10 AbMat situps

————————————————–

CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Mon, 3S Mon (WOD: 8 X 200m at 40sec (+ or – 5 sec), rest 2mins each set) – Note: CFE trainer will not be available for 0430hrs session at Naval Hospital Track. 

Swim: SS Mon, 3S Tue (WOD 10 x 50m, resting 15sec between each 50m.)

Bike: SS Mon, 3S Wed (WOD: 35mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota 

For more information regarding these upcoming events pls contact Dave at 688-7698.

Group Training Sessions Weekly Schedule for Sep 26-30, 2011

Posted in Uncategorized on September 24, 2011 by CrossFit671

Here is the CrossFit 671 Group Training Sessions schedule for the week of September 26 -30, 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.  For CF671 Endurance a CF Endurance (CFE) trainer runs the CFE identified sessions below.

NOTE: Due to the scheduled Foundations Course for Tuesday, September 27 to Friday, September 30 , the Training Sessions  for those days are 0430 and 1630 only.

1. Monday, Sep 26:

CrossFit Strength and Conditioning

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

CF Endurance:

  • CFE Group Training Time w/ CFE Trainer: 0430hrs
  • Location: Naval Hospital Track
  • Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
  • Sport: Running

2. Tuesday, Sep 27:

CrossFit Strength and Conditioning

  • CF Group Training times: 0430 and 1630 ONLY
  • Location: CF671
  • Strength and Conditioning Focus Area: Upper Body/Midline, METCON

CF Endurance:

  • CFE Group Training Time w/ CFE Trainer: 1200hrs
  • Location: Dededo Sports Complex Pool
  • Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
  • Sport: Swimming

3. Wednesday, Sep 28:

CrossFit Strength and Conditioning

  • CF Group Training times: 0430 and 1630 ONLY
  • Location: CF671 box
  • Strength and Conditioning Focus Area: Lower Body/METCON

CF Endurance:

  • CFE Group Training Time w/ CFE Trainer: 0430hrs
  • Location: CF671 Box
  • Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
  • Sport: Cycling

4. Thursday, Sep 29:

CrossFit Strength and Conditioning

  • CF Group Training time: 0430, 1630
  • Location: CF671 box
  • Focus Area: Active Recovery, Skill Work; a trainer will be available to assist.

CF Endurance:

  • CFE Group Training Time w/ CFE Trainer: 0430hrs
  • Location: Matapang Beach
  • Training Focus: Paddling

5. Friday, Sep 30:

CrossFit Strength and Conditioning and CrossFit Endurance

  • Group Training times: 0430 and1630
  • Location: CF671 Box
  • CF671 Focus Area: Upper Body/Midline, METCON
  • CFE Training Focus: Single Sport (SI) & Multi Sport (3S)

September 23, 2011 Training Session

Posted in Uncategorized on September 22, 2011 by CrossFit671
 
CrossFit Strength and Conditioning and CrossFit Endurance Group training sessions: 0500, 1700

Location: CF 671 box

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

B. Strength

  • Back Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:

WOD:

1. Load a bar that you can do 20 reps of back squats.

2. Do 3 rounds, not timed, of: