Archive for January, 2012

February 1, 2012 Training Session

Posted in Uncategorized on January 31, 2012 by CrossFit671

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

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

B. Strength:

  • Back Squat: Find your 1RM

C. Conditioning: METCON

7 RFT

  • 8 x goblet squats (40/25)
  • 9 x wall ball shots, 10 ft target (20/14)
  • 10 x box jumps (26/20)
  • Run 150 meters

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD: 5000meters Time Trial)

Run: Off

Bike: SS Wed, 3S Wed (WOD: 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds)
Note: CFE trainer will be available at 0445 for group session. Link Up area is CF671 Parking Lot.

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 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

January 31, 2012 Training Session

Posted in Uncategorized on January 30, 2012 by CrossFit671

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

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

B. Strength:

  • Bench or Floor Press: Find your 1RM

C. Conditioning: METCON

AMRAP 15 minutes:

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: Off

Run: SS Tue, 3S Tue (WOD: 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds)      
Note: CFE trainer will be available at 0430 for group session. Link-up area is Naval Hospital Track.

Bike: SS Wed, 3S Wed (WOD: 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds)
Note: CFE trainer will be available at 0445 for group session. Link-up area is CF671 Parking Lot.

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 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

January 30, 2012 Training Session

Posted in Uncategorized on January 29, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2 @ 45/35

B. Strength:

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

C. Conditioning: METCON

For time:

  • 10 x overhead squats (95/65)
  • 10 x knees-to-elbows
  • 10 x double-unders (30 singles)
  • Run 400 meters
  • 12 x overhead squats (95/65)
  • 15 x knees-to-elbows
  • 15 x double-unders (45 singles)
  • Run 350 meters
  • 14 x overhead squats (95/65)
  • 20 x knees-to-elbows
  • 20 x double-unders (60 singles)
  • Run 300 meters

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Mon, 3S Mon (WOD: 15 – 25 x 25m on 1:00, hold within 2-3 seconds)

Run: SS Tue, 3S Tue (WOD: 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds)      
Note: CFE trainer will be available at 0430 for group session. Link-up area is Naval Hospital Track.

Bike: SS Wed, 3S Wed (WOD: 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds)
Note: CFE trainer will be available at 0445 for group session. Link up area is CF671 Parking Lot.

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 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

Group Training Sessions Weekly Schedule for Jan 30 – Feb 4, 2012

Posted in Uncategorized on January 28, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of January 30-February 4, 2012. 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.

1. Monday, Jan 30:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Swimming

2. Tuesday, Jan 31:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

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

3. Wednesday, Feb 1:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

CFE Group Training Time w/ CFE Trainer: 0515
Location: CF671 Box Parking Lot
Training Focus: Mid Week for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Cycling

4. Thursday, Feb 2:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance: Active Rest

5. Friday, Feb 3:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

CFE Group Training Time w/ CFE Trainer: 0515
Location: Naval Station Pool
Training Focus: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Swimming

6. Saturday, Feb 4:

A. CrossFit 671 CF Endurance:

Training Focus: Time Trial for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Choose one sport (Swim/Run/Bike)

January 27, 2012 Training Session

Posted in Uncategorized on January 26, 2012 by CrossFit671

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

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

B. Strength:

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

C. Conditioning: METCON

A. On the minute for 6 minutes, do:

  • 3 x squat cleans (95/65)
  • 4 x thrusters (95/65)
  • 5 x kettlebell swings (35/20)

Score = total weight of all loads on last successful round multiplied by the number of last successful round

B. Rest 1 minute then:

C. AMRAP 12 minutes:

Total Score = Score @ A + Score @ B + Load @B

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: SS Fri, 3S Fri (WOD: 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds)

Run: SS Fri, 3S Off (WOD: 10k Time Trial)

Bike: SS Sat, 3S Sat (WOD: 20M @ 85% of 12M TT Pace)

Upcoming Events:

  • XTERRA  (Guam): scheduled for March 10, 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.

January 26, 2012 Training Session

Posted in Uncategorized on January 25, 2012 by CrossFit671

CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only. Trainers are available when coordinated in advance.
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

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CrossFit 671 CF Endurance: Active Rest

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 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.

January 25, 2012 Training Session

Posted in Uncategorized on January 24, 2012 by CrossFit671

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

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

B. Strength:

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

C. Conditioning: METCON

AMRAP 20 minutes

  • 5 x Front Squats (115/85)
  • Sprint 25 meters to pull-up bar
  • 5 x chest-to-bar pull-ups
  • Sprint 25 meters to barbell

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: SS Fri, 3S Fri (WOD: 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds)

Run: Off

Bike: SS Wed, 3S Wed (WOD: 3 – 6 x 4:00, spin/rest 4:00)

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 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.