Archive for November, 2011

December 1, 2011 Training Session

Posted in Uncategorized on November 30, 2011 by CrossFit671
 
CrossFit Strength and Conditioning 
Active Recovery Day
Group Session Times: 1700 only

Location: CF 671 box

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CF671 CF Endurance Training Session: WOD “Learn New Sports”

Swim: Location/Time: Matapang Beach, 0515; preparation for the upcoming Stick – N – Back Super Sprint Triathlon scheduled for January 2012 (Required Attire: Running Shoes – warm up run & beach wear for swim session)

Dragon Boat Paddling: Location/Time: Matapang Beach, 1730; a Dragon Boat coach will be available to provide assistance.

Upcoming Events:

  • 38th GRC Alley Oop Run: scheduled for December 17, 2011.
  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

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

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November 30, 2011 Training Session

Posted in Uncategorized on November 29, 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: Find your 1RM

C. Conditioning: METCON

For time:

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CF671 CF Endurance Training Session:

Swim: SS Mon, 3S Mon (WOD: 4 x 200m on 3:30, hold splits at + or – 5 secs)

Run: SS Tue, 3S Tue (WOD: 4 x 800m sprints at 3:05 [ + or – 5sec] , rest 5mins between each sprint )     

Bike: SS Wed, 3S Wed (WOD: TABATA)

Upcoming Events:

  • 38th GRC Alley Oop Run: scheduled for December 17, 2011.
  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

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

November 29, 2011 Training Session

Posted in Uncategorized on November 28, 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:

  • Back Squat: Find your 1RM

C. Conditioning: METCON

AMRAP 20 minutes:

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CF671 CF Endurance Training Session:

Swim: Off

Run: SS Tue, 3S Tue (WOD: TABATA and record distance)    Note: CFE trainer will be available to conduct the group session at the Naval Hospital Track at 0515. 

Bike: SS Wed, 3S Wed (WOD: TABATA)

Upcoming Events:

  • 38th GRC Alley Oop Run: scheduled for December 17, 2011.
  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

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

November 28, 2011 Training Session

Posted in Uncategorized on November 27, 2011 by CrossFit671
  

Matt Ritchie Sweat Angel after a PainStorm

 
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:

  • Snatch: 5-5-5+ (40%, 50%, 60% of your 1RM)

C. Conditioning: METCON

5 RFT:

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CF671 CF Endurance Training Session:

Swim: SS Mon, 3S Mon (WOD: TABATA). Note: a CFE trainer will be available to conduct the group session at Matapang Beach at 1200.

Run: SS Tue, 3S Tue (WOD: TABATA and record distance). Note: a CFE trainer will be available to conduct the group session at the Naval Hospital Track at 0515. 

Bike: SS Wed, 3S Wed (WOD: TABATA)

Upcoming Events:

  • 38th GRC Alley Oop Run: scheduled for December 17, 2011.
  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

For more information regarding upcoming CF671 CFE events please contact Dave at 688-7698.

Group Training Sessions Weekly Schedule for November 28 – December 2, 2011

Posted in Uncategorized on November 25, 2011 by CrossFit671

Here is the CrossFit 671 Group Training Sessions schedule for the week of November 28- December 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. For CF671 Endurance, a CF Endurance (CFE) trainer runs the CFE sessions identified below.

1. Monday, Nov 28:

CrossFit Strength and Conditioning

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

CF Endurance
CFE Group Training Time w/ CFE Trainer: 1200hrs
Location: Matapang Beach
Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
Sport: Swimming

2. Tuesday, Nov 29:

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: 0515
Location: Naval Hospital Track
Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S)Athletes
Sport: Running

3. Wednesday, Nov 30:

CrossFit Strength and Conditioning

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

CF Endurance

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

4. Thursday, Dec 1:

CrossFit Strength and Conditioning

CF Group Training times: 1700 only
Location: CF671 box
Strength and Conditioning Focus Area: Skill Work

CF Endurance: Swim (AM) / (PM) Dragon Boat Practice

Group Training time: 0500 Swim / 1730 Dragon Boat
Location: Naval Hospital Pool (AM) / Matapang Beach (PM)
Focus Area: Skill Work & Endurance Conditioning; a Dragon Boat coach will be available to provide assistance.

5. Friday, Dec 2:

CrossFit Strength and Conditioning and CrossFit Endurance

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

November 24 and 25, 2011 Training Sessions

Posted in Uncategorized on November 23, 2011 by CrossFit671
 

Today is Thanksgiving Day, a Federal holiday. While there are no Group Training Sessions scheduled for today and tomorrow (November 25), the box is still open for individual training. Access to the box may be coordinated with the sentry at the installation’s Access Control Point.

 We are thankful for the service that our fellow Service Members provide to our Island and Nation. We want to thank them for their sacrifices in defense of the freedom we all enjoy and cherish.

November 23, 2011 Training Session

Posted in Uncategorized on November 22, 2011 by CrossFit671
  
 
NOTE: There are two separate Training Sessions today: 0500 (GabGab Beach) and 1700 (CF671 Box)
 
Strength and Conditioning Training Session #1: 0500
Location: GabGab Beach Naval base
A. Warm-up: Range of Motion

B. Conditioning: METCON

“Sin Parat”

For time

  • run 800 meters
  • 10 push-ups, 10 air squats, 10 sit-ups
  • swim 150 meters
  • 15 push-ups, 15 air squats, 15 sit-ups
  • swim 150 meters
  • 20 push-ups, 20 air squats, 20 sit-ups
  • run 800 meters
Strength and Conditioning Training Session #2: 1700
Location: CF671
A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Press 5-5-5+ (40%, 50%, 60% of your 1RM)

C. Conditioning: METCON

7 RFT:

  • 6 x Thrusters (95/65)
  • 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

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CF671 CF Endurance Training Session:

Swim: SS Wed, 3S Off (WOD: 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on)

Run: SS Wed, 3S Off (WOD: 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on)

Bike: SS Wed, 3S Wed (WOD: 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m)

Upcoming Events:

  • 38th GRC Alley Oop Run: scheduled for December 17, 2011.
  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

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