Archive for February, 2012

March 1, 2012 Training Session

Posted in Uncategorized on February 29, 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: 

Swim: Off

Run: SS Off, 3S Thurs (WOD: 3-7 x 4:00, rest 3:00, hold distance steady across all efforts)

Bike: Off

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 688-2312

February 29, 2012 Training Session

Posted in Uncategorized on February 28, 2012 by CrossFit671

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

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

B. Strength: None

C. Conditioning: METCON

“WOD Gone Bad”

This work-out is similar to Fight Gone Bad. It uses the 3 round version. In this work-out you rotate through each of five stations after a minute. The clock does not reset or stop between stations. On the call of “rotate”, athletes must move to the next station immediately for a good score. Scoring is calculated through the number of correctly performed repetitions executed during the minute at each station. There is a one minute break after rounds 1 and 2.

The stations are:

  1. wall ball shots, 10 feet target (14 lbs) (reps)
  2. toes-to-bar (reps)
  3. thruster (65 lbs) (reps)
  4. kettle-bell swing (35 lbs) (reps)
  5. burpee box jump (20 inches) (reps)

We are going to use this work-out as the challenge to see what Service has the bragging rights to the title of “Beasts of the Box.” Individual scores count towards overall Service score. The top 3 scores from each Service will be used. The Service with the highest overall score is the winner.

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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: 500m TT)

Run: SS Tue, 3S Tue (WOD: 4-8 x 400m TT, 3:00-4:00 rest)    

Bike: SS Wed, 3S Wed (WOD: 3-7 x 2k, 1:30 spin/rest, hold within 3-5secs)                                                                                        
Note: CFE trainer will be available at 1600 for group session. Link-up location is CF671 Parking Lot.

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312

February 28, 2012 Training Session

Posted in Uncategorized on February 27, 2012 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

For time:

Up/Down ladder, 5-8-5 of:

  • Ground-to-Overhead (95/65)
  • Sumo Deadlift High-pull (95/65)

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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 TT, 3:00-4:00 rest)    
Note: CFE trainer will be available at 0430 for group session. Link-up is at Naval Hospital Track.

Bike: SS Wed, 3S Wed (WOD: 3-7 x 2k, 1:30 spin/rest, hold within 3-5secs)                                                                                        

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312

February 27, 2012 Training Session

Posted in Uncategorized on February 26, 2012 by CrossFit671

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

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

B. Strength: Front Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

Running Jackie

For time:

  • Run 1000 meters
  • 50 thrusters (45)
  • 30 pull-ups

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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 50m (1. 25s rest, 2. 20s rest, 3. 15s rest, 4. 10s rest, 5. 5s rest, repeat rest in this manner until finished), hold all efforts with same rest within 2-3 seconds)
Note: CFE trainer will be available at 0515 for group session.  Link-up location at Naval Hopsital Pool.

Run: SS Tue, 3S Tue (WOD: 4-8 x 400m TT, 3:00-4:00 rest)    

Bike: SS Wed, 3S Wed (WOD: 3-7 x 2k, 1:30 spin/rest, hold within 3-5secs)                                                                                            

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312

Group Training Sessions Weekly Schedule for Feb 27-Mar 2, 2012

Posted in Uncategorized on February 25, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of February 27-March 2, 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, Feb 27:

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

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

2. Tuesday, Feb 28:

A. CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, Midline, 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 29:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance
CFE Group Training Time w/ CFE Trainer: 1600
Location: CF671 Box Parking Lot
Training Focus: Mid Week for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Cycling

4. Thursday, Mar 1:

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:

CFE Group Training Time w/ CFE Trainer: 0500
Location: Matapang Parking Lot
Training Focus: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Running

5. Friday, Mar 2:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

CFE Group Training Time w/ CFE Trainer: 1530
Location: CF671 Parking Lot
Training Focus: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Cycling

February 24, 2012 Training Session

Posted in Uncategorized on February 23, 2012 by CrossFit671

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

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

B. Strength: Hang Squat Clean: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

AMRAP 20 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: SS Fri, 3S Fri(WOD:  4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less)
Note: CFE trainer will be available at 1400 for group session.  Link-up location is Matapang Beach Parking Lot

Run: SS Fri, 3S Off (WOD: 5k @ 80% of RPE)     

Bike: Off                                                                                                

Upcoming Events:

  • 41st Annual GRC Hafa Marathon/Relay (13.1miles): scheduled for February 25, 2012 (Solo or Relay Team).  Registration forms can be found at, Hornet Sporting Goods or CF671 Box.
  • 3rd Annual 110k International Road Race “Tour de Guahan” (Bike Relay): scheduled for February 26, 2012 (Team Relay).  Registration forms can be found at, Hornet Sporting Goods or CF671 Box.
  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312

February 23, 2012 Training Session

Posted in Uncategorized on February 23, 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

——————–

CrossFit 671 CF Endurance: Active Rest

Upcoming Events:

  • 41st Annual GRC Hafa Marathon/Relay (13.1miles): scheduled for February 25, 2012 (Solo or Relay).  Registration forms can be found at, Hornet Sporting Goods or CF671 Box.
  • 3rd Annual 110k International Road Race “Tour de Guahan” (Bike Relay): scheduled for February 26, 2012 (Team Relay).  Registration forms can be found at, Hornet Sporting Goods or CF671 Box.
  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312