Archive for December, 2011

December 30, 2011 Training Session

Posted in Uncategorized on December 29, 2011 by CrossFit671

Strength and Conditioning Training Sessions: 0500 and 1700 only

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

B. Strength: Back Squat, 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

8 RFT:

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CF671 CF Endurance Training Session: Do CF671 Strength and Conditioning WOD

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for 22 January 2012.

Beginning January 2, 2012, CF671 Endurance Team will be preparing for several events scheduled in March 2012.  If you are interested in participating or training for the events listed below, please sign-up by sending an email to Dave at davepsantos@yahoo.com  Pls sign up NLT December 30, 2011.    

-XTERRA  (Guam) scheduled for March 10, 2012  (Team or Solo)
-XTERRA (Saipan) scheduled for March 24, 2012 (Team or Solo)
-Tagaman Triathlon (Saipan) scheduled for March 31, 2012 (Team or Solo)

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

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December 29, 2011 Training Session

Posted in Uncategorized on December 28, 2011 by CrossFit671

CrossFit Strength and Conditioning

Active Recovery Day; no Group Sessions scheduled. Work on a skill that you need or want to improve on.

Location: CF 671 box

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CF671 CF Endurance Training Session:

Group Training time: 0500
Location: Matapang Beach, Tumon
Required Equipment: Bike, Running Shoes & Swimming Goggles

WOD
– 6 mile bike ride
– 300m run on sand
– 200m swim

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

Beginning January 2, 2012, CF671 Endurance Team will be preparing for several events scheduled in March 2012.  If you are interested in participating or training for the events listed below, please sign-up by sending an email to Dave at davepsantos@yahoo.com  Pls sign up NLT December 30, 2011.    

-XTERRA  (Guam) scheduled for March 10, 2012  (Team or Solo)
-XTERRA (Saipan) scheduled for March 24, 2012 (Team or Solo)
-Tagaman Triathlon (Saipan) scheduled for March 31, 2012 (Team or Solo)

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

December 28, 2011 Training Session

Posted in Uncategorized on December 27, 2011 by CrossFit671

 

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength:

  • Snatch: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

AMRAP 15 minutes:

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CF671 CF Endurance Training Session:

Swim: Off

Run: Off     

Bike: SS Wed, 3S Wed (WOD: 10 x 1min at max effort, rest 1:30 between each effort)

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

Beginning January 2, 2012, CF671 Endurance Team will be preparing for several events scheduled in March 2012.  If you are interested in participating or training for the events listed below, please sign-up by sending an email to Dave at davepsantos@yahoo.com  Pls sign up NLT December 30, 2011.    

-XTERRA  (Guam) scheduled for March 10, 2012  (Team or Solo)
-XTERRA (Saipan) scheduled for March 24, 2012 (Team or Solo)
-Tagaman Triathlon (Saipan) scheduled for March 31, 2012 (Team or Solo)

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

December 27, 2011 Training Session

Posted in Uncategorized on December 26, 2011 by CrossFit671

Strength and Conditioning Training Sessions: 0500 and 1700 only

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

B. Strength:

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

C. Conditioning: METCON

4 RFT:

———————–

CF671 CF Endurance Training Session

Swim: SS Tue, 3S Off (WOD: 10 x 50m at max effort, rest 1min between each effort)

Run: SS Tue, 3S Tue (WOD: 10 x 100meters sprints  at max effort, rest 1min between each sprint)     

Bike: SS Wed, 3S Wed (WOD: 10 x 1min at max effort, rest 1:30 between each effort)

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

Beginning January 2, 2012, CF671 Endurance Team will be preparing for several events scheduled in March 2012.  If you are interested in participating or training for the events listed below, please sign-up by sending an email to Dave at davepsantos@yahoo.com  Pls sign up NLT December 30, 2011.    

-XTERRA  (Guam) scheduled for March 10, 2012  (Team or Solo)
-XTERRA (Saipan) scheduled for March 24, 2012 (Team or Solo)
-Tagaman Triathlon (Saipan) scheduled for March 31, 2012 (Team or Solo)

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

December 26, 2011 Training Session

Posted in Uncategorized on December 25, 2011 by CrossFit671

Today is a federal holiday. There are no Group Training Sessions, but the box remains open for individuals who wish to train.

Group Training Sessions start back up on Tuesday, December 27, 2011. To give our Trainers a break during the holiday season, there are only two sessions per day, 0500 and 1700, until January 3, 2012.

We wish you all a blessed and safe Christmas and a healthy new year.

To our Service Members,  fellow Responders, and families: we appreciate all you do for our Nation and Island. Thank You.

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

Posted in Uncategorized on December 23, 2011 by CrossFit671

Here is the CrossFit 671 Group Training Sessions schedule for the week of December 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 sessions identified below.

1. Monday, Dec 26:

CrossFit Strength and Conditioning

CF Group Training times: None, Open Gym only

2. Tuesday, Dec 27:

CrossFit Strength and Conditioning

CF Group Training times: 0500 and 1700 only
Location: CF671
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

CF Endurance

CFE Group Training Time w/ CFE Trainer: 0515
Location: CF671 Box 
Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Running

3. Wednesday, Dec 28:

CrossFit Strength and Conditioning

CF Group Training times: 0500 and 1700 only
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 29:

CrossFit Strength and Conditioning

CF Group Training times: Open Gym only
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

CF Endurance:

Group Training time: 0500
Location: Matapang Beach, Tumon
Focus Area: Skill Work & Endurance Conditioning

5. Friday, Dec 30:

CrossFit Strength and Conditioning and CrossFit Endurance

Group Training times: 0500 and 1700 only
Location: CF671 Box
CF671 Focus Area: Lower Body, METCON

December 23, 2011 Training Session

Posted in Uncategorized on December 22, 2011 by CrossFit671

 

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

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

B. Strength:

  • Press: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

Using one bar only: on the minute for 12 minutes, with reps increasing by 1 rep each minute, do:

  • push press
  • push or split  jerk

The bar starts on the ground and must be cleaned to the front rack position.

Score is the number of the last minute you successfully completed all movements plus the load lifted on that last successful minute.

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CF671 CF Endurance Training Session: Do CF671 Strength and Conditioning WOD

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

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