Archive for March, 2013

April 1, 2013 Training Session

Posted in Uncategorized on March 31, 2013 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: Front Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

AMRAP 12 minutes:

  • 10 x goblet squats (53/35)
  • 8 x kettlebell swings (53/35)
  • 6 x Hand release push-ups

Group Training Sessions Weekly Schedule for Apr 1-5, 2013

Posted in Uncategorized on March 30, 2013 by CrossFit671

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Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of April 1-5, 2013. 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 1:

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, Apr 2:

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, Apr 3:

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, Apr 4:

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, Apr 5:

CrossFit 671 Strength and Conditioning

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

March 29, 2013 Training Session

Posted in Uncategorized on March 28, 2013 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: Hang Squat Clean: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

2 RFT:

1 x Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press

March 28, 2013 Training Session

Posted in Uncategorized on March 27, 2013 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: Deadlift: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

For time:

6-5-4-3-2-1 reps of

  • deadlifts (225/175)
  • kettlebell goblet squats (53/35)
  • Turkish get-up (53/35)

March 27, 2013 Training Session

Posted in Uncategorized on March 26, 2013 by CrossFit671

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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

March 26, 2013 Training Session

Posted in Uncategorized on March 25, 2013 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: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

5 RFT:

  • 3 x wallwalkers
  • 6 x kettlebell deadlift high pull (53/35); see demo here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=231
  • 9 x kettlebell swing (53/35)
  • Run 200 meters

March 25, 2013 Training Session

Posted in Uncategorized on March 24, 2013 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: Back Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

AMRAP 14 minutes:

  • 5 x back squats (75/55)
  • 4 x back squats lunges (75/55)
  • 3 x bar-facing burpees