Archive for August, 2013

Group Training Sessions Weekly Schedule for September 2-6 2013, 2013

Posted in Uncategorized on August 31, 2013 by CrossFit671

1

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

No Group Sessions due to Federal Holiday; Open Gym only

2. Tuesday, Sept 3:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

3. Wednesday, Sept 4:

CrossFit 671 Strength and Conditioning

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

4. Thursday, Sept 5:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

5. Friday, Sept 6:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

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August 30, 2013 Training Session

Posted in Uncategorized on August 29, 2013 by CrossFit671

Fri

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Overhead Squat: 3-3-3 (70%/80%/90%)

C. Conditioning: METCON

6 RFT:

  • 6 x kettlebell overhead squats, dominant arm (35/20)
  • 6 x kettlebell overhead squats, non-dominant arm (35/20)
  • 12 x kettlebell swings (53/35)
  • Run 300 meters

August 29, 2013 Training Session

Posted in Uncategorized on August 28, 2013 by CrossFit671

Thu

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Snatch: 3-3-3 (70%/80%/90%)

C. Conditioning:

For load and reps in 15 minutes:

  • At the top of the minute do 2 snatches
  • For the rest of the minute do as many double-unders as possible

Score = (Snatch load x 30) + total DU’s

Note: NO singles, only DU attempts; 2 x attempts = 1 DU

August 28, 2013 Training Session

Posted in Uncategorized on August 27, 2013 by CrossFit671

W

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

August 27, 2013 Training Session

Posted in Uncategorized on August 26, 2013 by CrossFit671

Tue

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Floor Press: 5-3-1+ (70%/80%/90%)

C. Conditioning:

6 RFT:

August 26, 2013 Training Session

Posted in Uncategorized on August 25, 2013 by CrossFit671

Mon

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Back Squat: 5-3-1+ (70%/80%/90%)

C. Conditioning:

Bear Complex” see demo here: http://www.youtube.com/watch?v=Nh2Dj5LiYT4

4 rounds for time and load:

1. Without stopping or dropping the bar complete the following sequence seven times (one round):

  • Power Clean
  • Front Squat
  • Push Press (rack the bar in back rack position)
  • Back Squat
  • Push Press (rack the bar in front rack position)

2. Once you have completed the sequence seven times (one round), drop the bar and add weight and then attempt another sequence.

3. Once a sequence of seven is started, it cannot be stopped. If you need to rest, you must do so with the bar on your back, on your chest, on your hips, or on your thighs.

4. Start LIGHT and add weight after each completed round.

Penalty for unauthorized dropping of the bar each time is 5 burpees at the end of the fifth round.

Time Cap: 30 minutes

Score = Total time/final load

Group Training Sessions Weekly Schedule for August 26-30, 2013

Posted in Uncategorized on August 24, 2013 by CrossFit671

G

Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of August 26-30, 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, August 26:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

2. Tuesday, August 27:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

3. Wednesday, August 28:

CrossFit 671 Strength and Conditioning

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

4. Thursday, August 29:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

5. Friday, August 30:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Upper Body, Midline, METCON