Archive for March, 2012

March 30, 2012 Training Session

Posted in Uncategorized on March 29, 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%)

C. Conditioning: METCON

6 RFT:

  • 2 x press (95/65 or scale to 90% of 1RM)
  • 3 x push press (95/65 or scale to 90% of 1RM)
  • 4 x push/split jerk (95/65 or scale to 90% of 1RM)
  • 5 x hand-stand push-ups
  • Run 200 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 Off, 3S Fri (WOD: 2 – 5 x 100 w/ 90sec rest)

Run: SS Fri, 3S Off (WOD: 5k @ 85% RPE)     

Bike: Off

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

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March 29, 2012 Training Session

Posted in Uncategorized on March 28, 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

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

March 28, 2012 Training Session

Posted in Uncategorized on March 27, 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

Filthy Fifties Plus

For time:

  • 50 Box jump, (24/18)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, (35/20)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press (45/35)
  • 50 Back extensions
  • 50 Wall ball shots, (20/14)
  • 50 Burpees
  • 50 Double-unders (sub with 130 singles)
  • Run 500 meters when all movements above are complete

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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: 15mins @ 85% RPE)

Run: Off     

Bike: SS Wed, 3S Wed (WOD: TABATA – 8rds x 20sec on, 10sec rest)

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

March 27, 2012 Training Session

Posted in Uncategorized on March 26, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength:

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

C. Conditioning: METCON

AMRAP 12 minutes:

  • 3 x Front squats (115/85)
  • 6 x Goblet Squats (35/20)
  • 9 x Hand-release push-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: Off

Run: SS Tue, 3S Tue (WOD:  TABATA – 8rds x 20sec on, 10sec rest)     

Bike: SS Wed, 3S Wed (WOD: TABATA – 8rds x 20sec on, 10sec rest)

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

March 26, 2012 Training Session

Posted in Uncategorized on March 25, 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: Hang Squat Clean: 5-3-1+ (75%, 85%, 95%)

C. Conditioning: METCON

For Time:

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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: TABATA – 8rds x 20sec on, 10sec rest)

Run: SS Tue, 3S Tue (WOD:  TABATA – 8rds x 20sec on, 10sec rest)     

Bike: SS Wed, 3S Wed (WOD: TABATA – 8rds x 20sec on, 10sec rest)

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

Group Training Sessions Weekly Schedule for Mar 26-31, 2012

Posted in Uncategorized on March 24, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of March 26-31, 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, Mar 26:

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

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

2. Tuesday, Mar 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: 0430
Location: Naval Hospital Track
Training Focus: Short Interval (SI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Running

3. Wednesday, Mar 28:

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

Training Focus: Mid Week for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Cycling

4. Thursday, Mar 29:

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, Mar 30:

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

Training Focus: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Cycling

March 23, 2012 Training Session

Posted in Uncategorized on March 22, 2012 by CrossFit671

Strength and Conditioning Training Sessions: NO MORNING SESSIONS! 1700 Only.

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

B. Strength:

  • Deadlift: 5-3-1+ (75%, 85%, 95%)

C. Conditioning: METCON

8 RFT:

  • 8 Deadlifts (185/145)
  • 8 Knees-to-elbows
  • 8 kettlebell swings (53/35)
  • Run 200 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 Fri, 3S Off (WOD: 25mins @ 85% RPE)

Run: Off     

Bike: SS Fri, 3S Fri (WOD: 10k TT)

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