Archive for June, 2012

Group Training Sessions Weekly Schedule for July 2-6, 2012

Posted in Uncategorized on June 30, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of July 2-6, 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, July 2:

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: Running

2. Tuesday, July 3:

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

3. Wednesday, July 4:

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

4. Thursday, July 5:

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

5. Friday, July 6:

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: Time Trial/Tempo (TT/T) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Choose a Sport (Swim/Bike/Run)

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June 29, 2012 Training Session

Posted in Uncategorized on June 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: Front Squat: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

5 RFT:

———————-

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Time Trial / Tempo (TT/T) FRI – Choose ONE of the following sports:

Swim (WOD: 1000m TT)

Bike (WOD: 10M TT)

Run (WOD: 10k TT)

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


June 28, 2012 Training Session

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

C. Conditioning: METCON

1. Proceed through the sequence below completing as many reps as possible in 5 minutes of:

  • 5 Deadlifts (M 135 / F 105 lbs)
  • 5 Deadlifts (M 145 / F 115 lbs)
  • Etc

Score is total successful reps completed.

2.  Rest 2 minutes

3. Proceed through the sequence below completing as many reps as possible in 4 minutes of:

  • 10 Sumo Deadlift High Pulls (M 65 / F 45 lbs)
  • 10 Sumo Deadlift High Pulls (M 75 / F 55 lbs)
  • Etc

Score is total successful reps completed.

4.  Rest 1 minute

5. Proceed through the sequence below completing as many reps as possible in 3 minutes of:

  • 15 Weighted AbMat Sit-ups (M 10 / F 5 lbs)
  • 15 Weighted AbMat Sit-ups (M 15 / F 10 lbs)
  • Etc

Score is total successful reps completed.

Total Score = 1+3+5

—————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: SS Thurs, 3S Off (WOD: 5K at 80% effort)

SWIM: SS Thurs, 3S Off (WOD:   600m @ 80% effort)

BIKE: SS Thur, 3S Thur (WOD5 x 5mins, spin @ 90% effort /rest 2mins)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport:

Swim (WOD: 1000m TT)

Bike (WOD: 10M TT)

Run (WOD: 10k TT)

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


June 27, 2012 Training Session

Posted in Uncategorized on June 26, 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

—————————————–

CrossFit 671 CF Endurance: Active Rest

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

June 26, 2012 Training Session

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

C. Conditioning: METCON

AMRAP 14 minutes:

  • 2 x Deadlifts (95/65)
  • 3 x Hang Power Cleans (95/65)
  • 3 x Thrusters (95/65)

—————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: Active Rest

SWIM: SS Tue, 3S Tue (WOD:   5 x 3mins work @ 85% effort; 2mins rest)

BIKE: SS Thur, 3S Thur (WOD5 x 5mins, spin @ 90% effort /rest 2mins)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport:

Swim (WOD: 1000m TT)

Bike (WOD: 10M TT)

Run (WOD: 10k TT)

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


June 25, 2012 Training Session

Posted in Uncategorized on June 24, 2012 by CrossFit671

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

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

B. Strength: Floor Press: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

6 RFT:

—————————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: SS Mon, 3S Mon (WOD: 5 x 200m hill sprints @ 85-95% effort)

SWIM: SS Tue, 3S Tue (WOD:   5 x 3mins work @ 85% effort; 2mins rest)

BIKE: SS Thur, 3S Thur (WOD: 5 x 5mins, spin @ 90% effort /rest 2mins)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport:

Swim (WOD: 1000m TT)

Bike (WOD: 10M TT)

Run (WOD: 10k TT)

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

Group Training Sessions Weekly Schedule for Jun 25-29, 2012

Posted in Uncategorized on June 23, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning and CrossFit 671 CF Endurance Group Training Sessions schedule for the week of June 25-29, 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, Jun 25:

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

2. Tuesday, Jun 26:

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: Swimming

3. Wednesday, Jun 27:

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

4. Thursday, Jun 28:

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

5. Friday, June 29:

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: Time Trial/Tempo (TT/T) for Single Sport (SS) & Multi Sport (3S) Athletes
Sport: Choose a Sport (Swim/Bike/Run)