October 14, 2011 Training Session

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

  • Press: 3-3-3+ (70%, 80%, 90% of your 1RM)

C. Conditioning: WOD:

Running Grace

– Run 200 meters

– 30 reps, Clean and Jerk, 135 lbs; Clean and Jerk demo here: http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv and here: http://www.cathletics.com/exercises/exercise.php?exerciseID=76

– Run 200 meters


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: 8 x 100m resting 15 to 20 seconds between each 100m.  Rest one to two minutes, then swim 8 x 50, resting about 10 seconds between each 50m.  

Run: SS Tue, 3S Wed (WOD: 8 x 200m at 40sec (+ or – 5 sec), rest 2mins between sets. Note: CFE trainer will be at Naval Hospital Track for group session.

Paddling: SS Thurs, 3S Off (WOD: 40min paddling at 80-85% of Rate of Perceived Exertion (RPE) = hard with steady pace)

Bike: SS Fri, 3S Fri (WOD: 40mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Ko’ko Road Race: Ekiden Relay & Half Marathon scheduled for October 16, 2011. Registration Forms are located at Hornet or CF671 Box.

– 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 pls contact Dave at 688-7698.


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