Archive for May, 2012

June 1, 2012 Training Session

Posted in Uncategorized on May 31, 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

AMRAP 15 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 (Fri): 6 x (2:00 on, 1:00 off)

Run (Fri): 6 x (2:00 on, 1:00 off)

Bike (Fri): 6 x (2:00 on, 1:00 off)

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

May 31, 2012 Training Session

Posted in Uncategorized on May 30, 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.

May 30, 2012 Training Session

Posted in Uncategorized on May 29, 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: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

For time:

  • 12 Thrusters (95/65)
  • 12 knees-to-elbows
  • Run 400 meters
  • 9 Thrusters (95/65)
  • 9 knees-to-elbows
  • Run 300 meters
  • 6 Thrusters (95/65)
  • 6 knees-to-elbows
  • Run 200 meters
  • 3 Thrusters (95/65)
  • 3 knees-to-elbows
  • Run 100 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 Wed, 3S Off (WOD: 25min @ 80% RPE)

RUN: Off

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

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

May 29, 2012 Training Session

Posted in Uncategorized on May 28, 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

5 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: Off

RUN: SS Tue, 3S Tue (WOD: 3 x 800; 5min rest between each set)

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

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

May 28, 2012 Training Session

Posted in Uncategorized on May 27, 2012 by CrossFit671

Today is Memorial Day, a federal and local Holiday designated to honor those who have died in military service.

There are no Group Training Sessions, only Open Gym.

Group Training Sessions Weekly Schedule for May 28-June 2, 2012

Posted in Uncategorized on May 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 May 28-June 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, May 28:

A. CrossFit 671 Strength and Conditioning

CF Group Training times: Federal and local HOLIDAY, no group training sessions.

B. CrossFit 671 CF Endurance

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

2. Tuesday, May 29:

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: Running

3. Wednesday, May 30:

A. CrossFit 671 Strength and Conditioning

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

B. CrossFit 671 CF Endurance

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

4. Thursday, May 31:

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, June 1

A. CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671 box
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: Cycling

May 25, 2012 Training Session

Posted in Uncategorized on May 24, 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

“Murph”

For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you have a twenty pound vest or body armor, wear it.

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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: 500m with 250m @ 85% and 250m @ 95%)

Run: (WOD: 5k @ 95% of 5k TT pace)

Bike: (WOD: 90 minute TT)

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