Archive for May, 2013

May 31, 2013 Training Session

Posted in Uncategorized on May 30, 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 http://www.youtube.com/watch?v=67oV26VJUzo

B. Strength: Overhead Squat: Find 1RM http://vimeo.com/10248914

C. Conditioning: METCON

5 RFT:

May 30, 2013 Training Session

Posted in Uncategorized on May 29, 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: Press: Find 1RM

C. Conditioning: METCON

AMRAP 14 minutes:

  • 2 x power cleans (95/65)
  • 4 x shoulder-to-overhead (95/65), see demo here: http://vimeo.com/34824003
  • 6 x 4-count flutter kicks

May 29, 2013 Training Session

Posted in Uncategorized on May 28, 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

May 28, 2013 Training Session

Posted in Uncategorized on May 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: Front Squat: Find 1RM

C. Conditioning: METCON

5 RFT:

  • 3 x front squats (95/65)
  • 4 x front squats lunges (95/65)
  • 5 x chest-to-bar pull-ups
  • Run 300 meters

May 27, 2013 Training Session

Posted in Uncategorized on May 26, 2013 by CrossFit671

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CrossFit 671 Strength and Conditioning

CF Group Training times: None due to federal Holiday.

Group Training Sessions Weekly Schedule May 27-31, 2013

Posted in Uncategorized on May 26, 2013 by CrossFit671

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

CrossFit 671 Strength and Conditioning

CF Group Training times: None due to federal Holiday

2. Tuesday, May 28:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, May 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, May 30:

CrossFit 671 Strength and Conditioning

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

5. Friday, May 31:

CrossFit 671 Strength and Conditioning

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

May 24, 2013 Training Session

Posted in Uncategorized on May 23, 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: Find 1RM

C. Conditioning: METCON

For time:

  • 15 x Deadlifts (135/115)
  • Run 400 meters
  • 12 x Deadlifts (145/125)
  • Run 300 meters
  • 9 x Deadlifts (155/135)
  • Run 200 meters
  • 6 x Deadlifts (165/145)
  • Run 100 meters
  • 3 x Deadlifts (175/155)