Archive for April, 2012

May 1, 2012 Training Session

Posted in Uncategorized on April 30, 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: Overhead squat: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

For time:

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

  • Overhead squats (95/65)
  • toes-to-bar
  • box jumps (20”)

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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: 6  x 400m rest 4:00, deviate no more than 2-3 seconds)

BIKE:  SS Wed, 3S Wed (WOD: 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds)

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

April 30, 2012 Training Session

Posted in Uncategorized on April 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: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

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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:  4 x 200m TT, rest 2:00)

RUN:  SS Tue, 3S Tue (WOD:  6  x 400m rest 4:00, deviate no more than 2-3 seconds)

BIKE:  SS Wed, 3S Wed (WOD:  3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds)

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

Group Training Sessions Weekly Schedule for Apr 30-May 4, 2012

Posted in Uncategorized on April 28, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of April 30-May 4, 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, Apr 30:

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: Long Interval (LI) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Swimming

2. Tuesday, May 1:

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

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

3. Wednesday, May 2:

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, May 3:

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:

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

5. Friday, May 4:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

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

April 27, 2012 Training Session

Posted in Uncategorized on April 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

4 RFT:

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

SWIM: (WOD: 10 x 100m on 2:00 or less recovery)

RUN: (WOD: 3 x 800m, rest 2:00, deviate no more than 3-5 seconds)

BIKE: (WOD: 5 x 2M, spin 3:00, deviate no more than 3-5 seconds)

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

April 26, 2012 Training Session

Posted in Uncategorized on April 25, 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

Upcoming Events:

  • 43rd Guam Perimeter Relay Race scheduled for April 28, 2012. We are forming teams for this event. If you are interested, please see or call Dave.

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

April 25, 2012 Training Session

Posted in Uncategorized on April 24, 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: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

Fran P. Curtis

Curtis P= 1 x Hang squat clean, 1 x Front squat lunge left, 1 x Front squat lunge right, 1 x Push press

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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: 30mins @ 85-95% RPE)

Run: Off    

Bike: SS Wed, 3S Wed (WOD: 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds)

Upcoming Events:

43rd Perimeter Relay Race scheduled for April 28, 2012. We are forming teams for this event. If you are interested, please see or call Dave.

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

April 24, 2012 Training Session

Posted in Uncategorized on April 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: Deadlift: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

On the minute for 12 minutes, with deadlift reps increasing each minute, do:

  • 3 x burpee broad jumps
  • deadlifts (135/115)

Score is deadlift load lifted x number of rounds successfully completed.

—————————————–

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:  6-8 x 200m rest 2:00, deviate no more than 2-3 seconds)    

Bike: SS Wed, 3S Wed (WOD: 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds)

Upcoming Events:

43rd Perimeter Relay Race scheduled for April 28, 2012. We are forming teams for this event. If you are interested, please see or call Dave.

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