February 17, 2012 Training Session

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

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

B. Strength:

  • Floor Press: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

A. On the minute, for 10 minutes and with reps increasing by 1 every minute, do:

  • a weighted pull-up
  • a pull-up
  • a goblet squat

* Score is #of weighted pull-ups x weight used + # of un-weighted pull-ups + #of goblet squats x weight used on last round successfully completed

B. Rest 2 minutes

C. On the minute, for 10 minutes and with reps increasing by 1 every minute, do:

  • a weighted push-up
  • a push-up
  • a weighted box jump to 20″

* Score is #of weighted push-ups x weight used + # of un-weighted push-ups + #of weighted box jumps x weight used on last round successfully completed

Total Score is A+C

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Sat, 3S Off (WOD: 1000m @ 95% of last 800m TT)

Run: Off     

Bike: SS Fri, 3S Fri (3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds)                                                                                                

Upcoming Events:

  • “NO FRILLS” Sprint Triathlon (Guam): scheduled for February 19, 2012 (Team or Solo).  Registration forms can be found at http://www.triathlonguam.com/ , 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 688-7698

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