Archive for August, 2012

August 31, 2012 Training Session

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

C. Conditioning: METCON

4 RFT:

  • 10 x power snatches (105/75)
  • 5 x hand stand push-ups
  • Run 400 meters

August 30, 2012 Training Session

Posted in Uncategorized on August 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: Overhead Squat: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

6 rounds of the cycle:

A) Dominant Arm:

B) Non-Dominant Arm: repeat the above

Aug 29, 2012 Training Session

Posted in Uncategorized on August 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

Aug 28, 2012 Training Session

Posted in Uncategorized on August 27, 2012 by CrossFit671

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

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

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

C. Conditioning: METCON

AMRAP 14 minutes:

August 27, 2012 Training Session

Posted in Uncategorized on August 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

For time:

  • 10 Front Squats (95/65)
  • 3 chest-to-bar pull-ups
  • Run 400 meters
  • 8 Front Squats (95/65)
  • 4 chest-to-bar pull-ups
  • Run 350 meters
  • 6 Front Squats (95/65)
  • 5 chest-to-bar pull-ups
  • Run 300 meters
  • 4 Front Squats (95/65)
  • 6 chest-to-bar pull-ups
  • Run 250 meters
  • 2 Front Squats (95/65)
  • 7 chest-to-bar pull-ups
  • Run 200 meters

Group Training Sessions Weekly Schedule for August 27-31, 2012

Posted in Uncategorized on August 25, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of August 27-31, 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, Aug 27:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, Aug 28:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, Aug 29:

CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

4. Thursday, Aug 30:

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

5. Friday, Aug 31:

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

August 24, 2012 Training Session

Posted in Uncategorized on August 23, 2012 by CrossFit671

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

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

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

C. Conditioning: METCON

For 15 minutes, at the top of the minute, do:

  • First 5 minutes: 3 bar-facing burpees, 1 deadlift. Increase the Deadlift reps by 1 each minute thereafter.
  • Second 5 minutes: 2 bar-facing burpees, 6 deadlifts. Increase the Deadlift reps by 1 each minute thereafter.
  • Last 5 minutes: 1 bar-facing burpee, 11 deadlifts. Increase the Deadlift reps by 1 each minute thereafter.

Recommended deadlift load is 60% of your 1 RM.

Score = Deadlift load x the # of the last successful round completed.