January 30, 2012 Training Session

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

—————————————–

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

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