March 1, 2012 Training Session

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

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

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

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

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

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:

•  3 x Curtis P’s (95/65); see demo here: http://www.mtnathlete.com/subpage_details.php?subpage_ID=267&page_ID=14
• 5 x bar-facing burpees; see demo here: http://www.youtube.com/watch?v=HbphrBa0Jzg&feature=related

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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

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:

• 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

February 22, 2012 Training Session

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

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

B. Strength:

• Deadlift: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

5 RFT:

• Run 400 meters
• Deadlift x 21 reps (185/135)

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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: 3-5 x 400m on 7:00 or less, hold within 3-5 seconds)

Run: Off     

Bike: SS Wed, 3S Wed (WOD: 2-5 x 5k TT, spin/rest 5:00)  
Note: CFE trainer will be available at 1530 for group session.  Link-up location is CF671 Parking Lot

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

February 21, 2012 Training Session

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

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

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

C. Conditioning: METCON

For time:

• Run 300 meters
• 21-15-9 reps of:
  • Back squat (95/65)
  • Kettlebell swing (35/25)
• 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: Off

Run: SS Tue, 3S Tue (WOD: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets)             
Note: CFE trainer will be available at 1530 for group session.  Link-up location is Ypao Beach Parking Lot (next to GVB).     

Bike: SS Wed, 3S Wed (WOD: 2-5 x 5k TT, spin/rest 5:00)  
Note: CFE trainer will be available at 1530 for group session.  Link-up location is CF671 Parking Lot

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

February 20, 2012 Training Session

Today is President’s Day, a federal holiday. There are no Group Training Sessions, only Open Gym. Enjoy the day off by learning and playing a new sport, working on a skill, or just relaxing.