Archive for December, 2012

December 21, 2012 Training Session

Posted in Uncategorized on December 20, 2012 by CrossFit671

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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

5 RFT:

  • 12 x Plyo push-ups
  • 9 x Weighted push-ups (25/10)
  • 7 x Ring push-ups; see demo here: http://gymnasticswod.com/content/ring-push
  •  Run 400 meters
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December 20, 2012 Training Session

Posted in Uncategorized on December 19, 2012 by CrossFit671

2Strength and Conditioning Training Sessions: 0430, 0530, and 1700

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

B. Strength: Back Squat: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

AMRAP 14 minutes:

  • 7 x goblet squats (53/35)
  • 7 x kettlebell swings (53/35)
  • 7 x knees-to-elbows

December 19, 2012 Training Session

Posted in Uncategorized on December 18, 2012 by CrossFit671

3CrossFit 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

December 18, 2012 Training Session

Posted in Uncategorized on December 17, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Snatch: Find 1RM

C. Conditioning: METCON

For time:

  • Run 400 meters
  • 20 Power snatches (95/65)
  • Run 350 meters
  • 15 Power snatches (95/65)
  • Run 300 meters
  • 10 power snatches (95/65)

December 17, 2012 Training Session

Posted in Uncategorized on December 16, 2012 by CrossFit671

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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

For Time:

“12 Days of Christmas”

  • 1 x air squat
  • 2 x back squats (95/65)
  • 3 x push press (95/65)
  • 4 x front squats (95/65)
  • 5 x Power clean (95/65)
  • 6 x bent over rows (95/65)
  • 7 x deadlifts (95/65)
  • 8 x pull-ups
  • 9 x hand-release push-ups
  • 10 x hollow rocks
  • 11 x burpees
  • 12 x wallballs (20/14)

Sequence of movements is performed just like the song.

Group Training Sessions Weekly Schedule for Dec 17-21, 2012

Posted in Uncategorized on December 15, 2012 by CrossFit671

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Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Dec 17-21, 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, Dec 17:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, Dec 18:

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, Dec 19:

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, Dec 20:

CrossFit 671 Strength and Conditioning

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

5. Friday, Dec 21:

CrossFit 671 Strength and Conditioning

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

December 14, 2012 Training Session

Posted in Uncategorized on December 13, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Overhead Squat: Find 1RM

C. Conditioning: METCON

5 RFT:

  • 6 x overhead squats (95/65)
  • 10 x pull-ups
  • Run 300 meters