Archive for October, 2011

November 1, 2011 Training Session

Posted in Uncategorized on October 31, 2011 by CrossFit671
  
 
Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

  • Press: 5-3-1+ (75%, 85%, 95% of your 1RM)

C. Conditioning: METCON

For time:

  • 20 x Handstand push-ups
  • 5 x Ground-to-overhead (95/65)
  • 10 x Handstand push-ups
  • 10 x Ground-to-overhead (95/65)
  • 5 x Handstand push-ups
  • 20 x Ground-to-overhead (95/65)

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CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Off

Run: SS Tue, 3S Tue (WOD: 4 x 800m at 3:05sec (+ or – 5 sec), rest 6mins between sets.    Note: Trainer will be available at Naval Hospital Track (0530hrs)

Bike: SS Wed, 3S Wed (WOD: 8rds of 2mins on and 5mins rest at 85% of Rate of Perceived Exertion (RPE) = Somewhat hard  – steady pace).

Upcoming Events:

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

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

October 31, 2011 Training Session

Posted in Uncategorized on October 30, 2011 by CrossFit671
  
 
Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

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

B. Strength:

  • Hang Squat Clean: 5-3-1+ (75%, 85%, 95% of your 1RM)

C. Conditioning: METCON

AMRAP 20 minutes:

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CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Mon, 3S Mon (WOD: 8rds of 2mins on and 5mins rest at 85% of Rate of Perceived Exertion (RPE) = Somewhat hard  – steady pace)

Run: SS Tue, 3S Tue (WOD: 4 x 800m at 3:05sec (+ or – 5 sec), rest 6mins between sets.    Note: Trainer will be available at Naval Hospital Track (0530hrs)

Bike: SS Wed, 3S Wed (WOD: 8rds of 2mins on and 5mins rest at 85% of Rate of Perceived Exertion (RPE) = Somewhat hard  – steady pace).

Upcoming Events:

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

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

Group Training Sessions Weekly Schedule for Oct 31-Nov 4, 2011

Posted in Uncategorized on October 29, 2011 by CrossFit671

Here is the CrossFit 671 Group Training Sessions schedule for the week of October 31-November 4, 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 sessions identified below.

1. Monday, Oct 31:

CrossFit Strength and Conditioning

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

CF Endurance:

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

 2. Tuesday, Nov 1:

CrossFit Strength and Conditioning

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

CF Endurance:

  • CFE Group Training Time w/ CFE Trainer: 0530hrs
  • Location: Naval Hospital Track
  • Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
  • Sport: Running

3. Wednesday, Nov 2:

CrossFit Strength and Conditioning

  • CF Group Training times: 0430, 0530, and 1700
  • Location: CF671 box
  • Strength and Conditioning Focus Area: Lower Body/Midline, 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, Nov 3:

CrossFit Strength and Conditioning

  • CF Group Training time: 1700 only
  • Location: CF671 box
  • Focus Area: Active Recovery, Skill Work; a trainer will be available to provide assistance.

CF Endurance: Active Rest

5. Friday, Nov 4:

CrossFit Strength and Conditioning and CrossFit Endurance

  • Group Training times: 0430, 0530, and 1700.
  • Location: CF671 Box
  • CF671 Focus Area: Lower Body/Midline

October 28, 2011 Training Session

Posted in Uncategorized on October 27, 2011 by CrossFit671
  
 
Strength and Conditioning Training Sessions: 0430 and 0530 ONLY; No 1700 group session.
Location: CF 671 box

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

B. Strength: Deadlift, 5-3-1 (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

7 RFT of:

2 deadlifts (225/185) (or scale to 85% of 1RM)

4 kettlebell swings (55/45)

6 toes-to-bar

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CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Fri, 3S Fri (WOD: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on)

Run: SS Fri, 3S Off (WOD: “Tabata Sprints” and record distance)

Bike: SS Fri, 3S Off (WOD: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on)

Note: Pls come out and support CF671 members participating the 12th Annual Micronesian Cup (Outrigger Canoe Regatta) at Matapang Beach, Tumon.  Races start at 1430hrs.  See you at the beach! 

Upcoming Events:

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

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

October 27, 2011 Training Session

Posted in Uncategorized on October 26, 2011 by CrossFit671
 
CrossFit Strength and Conditioning 
Active Recovery Day
Group Session Times: 1700 only

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: Rest Day (Prep for Micronesian Cup (Outrigger Canoe Regatta) scheduled for October 28-30, 2011 at Matapang Beach, Tumon.

Race Times: Friday, 28 October  1400hrs, and 29-30 October (TBA)

Upcoming Events:

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

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

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

October 26, 2011 Training Session

Posted in Uncategorized on October 25, 2011 by CrossFit671
  
 
Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

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

B. Strength: None

C. Conditioning: METCON

CF 671 October 2011 PainStorm

8 rounds for time:

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CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD:  4:00 of 25m sprints, rest 2:00, 2:00 of 25m sprints, rest 1:00, 1:00 of 25m sprints)

Run: SS Wed, 3S Off (WOD: Run 4miles at 70-80% Rate of Perceived Exertions (RPE))

Bike: SS Wed, 3S Wed (WOD: “TABATA” on spin cycle).

Upcoming Events:

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

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

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

October 25, 2011 Training Session

Posted in Uncategorized on October 24, 2011 by CrossFit671
  
 
Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

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

B. Strength:

  • Floor Press: 5-3-1+ (75%, 85%, 95% of your 1RM)

C. Conditioning: WOD:

6 RFT:

  • 6 x weighted push-ups (35/25)
  • 6 x planche push-ups
  • 6 x hand-release push-ups
  • 16 AbMat sit-ups

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CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Off

Run: SS Tue, 3S Tue (WOD: 8 x 400m at 1:35sec (+ or – 5 sec), rest 3mins between sets.    Note: Trainer will be available at Naval Hospital Track (0530hrs)

Bike: SS Wed, 3S Wed (WOD: “TABATA” on spin cycle).

Upcoming Events:

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

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

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