Tuesday 130326 WOD

Warm-up:

Coaches choice (but include: Maxwell's series for shoulder activation, band pull-aparts)

Gymnastic WOD:

Perform a 10 minute "MARY".

5 Handstand Push Ups with Wall  with or without Kip

10 Pistols   or assist as needed (Jungle gym XT or box)

15 Bar Pull Ups  with or without Kip

Static TABATA fun:

4 exercises - 20 sec ON/10 secs OFF x 8 ROUNDS:

• Goblet squat holds
• Planks
• Kettlebell rack hold (use the same kettlebell of your Goblet squats)
• Upward plank (Purvottanasana) 

Upward plank (Purvottanasana)

Monday 130325 WOD

Travis Stoetzel having fun with this warrior complex!

Warm-up:

after some mobility drills: 40 jumping jacks, 40 squats, 40 bodybuilders!

This Complex comes courtesy of our UNDERGROUND STRENGTH brother Travis Stoetzel. A nice brutal workout to finish the week strong...enjoy!

Workout:

1A) Front Squat
1B) Power Snatch
1C) Push Up
1D) Lunge
1E) High Pulls

For each movement, complete 5 reps then move on.
Repeat for 20 mins.

Use 50lbs kettlebells, 45lbs dumbbells and 115 lbs loaded up on the barbell.

Monday 130304 WOD

Episode 3 of DRIVEN BEYOND STRENGTH, a look at my Coach Joe DeFranco's amazing gym and the athletes that help make it one of the best gyms in the world!

Warm-up:
coaches choice.

Conditioning:
A. With a parter complete:
    4 rounds:
   14 stationary lunges (total reps)* Rx: #135/95
   Box Jumps*

*Partner A does the 14 lunges while Partner B performs k2e.

B. With a partner complete:
75 Goblet squats
100 JGXT lunge

C. Run 200m + 200m + 200m*

*rest 2min between runs.

Wednesday 130227 WOD

CF Staff hitting kinda this WOD @ Trident CrossFit. Chuck, Christmas, Mike G and Nicole show us how it's done. Their times: Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina4:01.


Warm-up:
Band pull aparts
Maxwell's shoulder series
Striders
a little Flow

WORKOUT
21-15-9 reps* of:
225 pound Deadlift
95 pound Thruster

*After every round run 400m. Después de cada ronda corre 400m.

Cool down:
Eischens Yoga

Tuesday 130226 WOD

Partner band sprints are a great way to start the day!

Warm-up:
Coaches choice

Workout A.
4 Rounds:
With a partner go 20yds (|10+10) - switch, then Partner 1 does 25 squats while Partner 2 does H.R. Puch-ups, then switch. Rest 1 minutes between rounds.

Workout B.
In teams of 3 complete:
100 burpees
100 Sumo DL High Pull #53/35
100 KB Swings #53/35

Cool down:
Eischens Yoga

Monday 130225 WOD

 At the age of 8 years old Jenny was diagnosed with Epilepsy. Overcoming the physical/mental/emotional challenges, medication side effects, and fear of being “different”, has defined her as a person today.

Skill:
Bear Crawl + Wall-walks* x 4

* go to the wall bearcrawling, once there "walk" the wall from side to side while going up and down at least 5 times.

Conditioning
"Open WOD 12.3"
18 minute AMRAP:
15 box jumps (games standards) 
12 push press (shoulder to overhead) #115/75
9 toes to bar

Hybrid Finisher
30 secs ON/ 10 secs OFF 4x each exercise:
High knees
v-ups
half burpees
seal jacks

Tuesday 130205 WOD

My boy Smitty tells it like it is...you should go H.A.M...but not all the time! Here's a little teaser of the full article you can read at: http://www.dieselsc.com/simple-way-to-understand-training-intensity/  on INTENSITY and how hard should you train.

 

The deload, or a period of lower intensity workouts or recovery sessions, must be much more individualized and on demand.  And if you take away the rigid ‘every 3-6 weeks’, determining when to deload can be tough, if you don’t know what to look for.  On a smaller scale, coaches and lifters are also confused about managing the intensity of successive workouts on a weekly basis.  Let me show you a very easy way to visualize how to plan your weekly workouts.

 

 

Two take away points from this article:

1.  To easily understand how to ‘plan’ your weekly workouts, simply follow the sine wave.

2.  The workout you have planned and written down, is only a guideline.  It must be changed and modified on-the-go, according to how you’re feeling or how your athletes are responding to the pre-training movement prep.

Warm-up:
Band pull-aparts
Maxwell shoulders series

Skill: Split Jerk

Warm Up: 100 unbroken Wall Balls.
Once broken up, remainder of reps = Burpees

WOD L1: 3 rounds for time of:
10 Split Jerk (95/65)
10 Hang Power Clean (95/65)
10 Front Squats (95/65)
10 Burpees every time a set is broken up at any point.

WOD L2: 3 rounds for time of:
10 Split Jerk (135/85)
10 Hang Power Clean (135/85)
10 Front Squats (135/85)
10 Burpees every time a set is broken up at any point.

Cash-out:
2 rounds:
24 V-ups
24 Good mornings #45

Monday 130204 WOD

As part of the CPPS (CERTIFIED PHYSICAL PREPARATION SPECIALIST) Family, we at BRIGA are proud to share with you the first episode of DRIVEN BEYOND STRENGTH. The show takes you behind-the-scenes to find out how DeFranco’s Gym went from a 500 square-foot storage closet to a world-renowned brand. You will quickly find out that DeFranco’s is much more than just a “gym” in this inspirational story about family, work ethic and having an unbridled passion for being the very best.

I've said it before we are a real GYM and we do what makes our clients better. Now, if you're a real athlete, this is how will train you, this is what we learned from Joe himself and Smitty and this is why we're honored and proud to consider ourselves a part of the Defranco's Gym Family.

Warm-up:
Band pull aparts 10 reps each direction
2a) inch worm push-ups 2x10 reps
2b) squat to lunge 2x 10 reps
2c) striders 2x10reps each side

Skill:
Handstands and handstand holds x 5 minutes

Workout:
4 rounds
45 secs ON/15 secs OFF.

1. Concept2 row for calories
2. Battling ropes
3. KB Swings
4. Box Jumps
5. DB Push press

Wednesday 130130 WOD

 

Everyone has their own personal comfort zone. We all have built-in mechanisms that regulate our level of anxiety, fear, and discomfort. When we step outside our normal, existing boundaries, we begin to feel anxious. Our natural tendency is to pull back and go back to the norm.

To put this in action, try this tomorrow when getting dressed…change the order in which you put your clothes on. How did that make you feel? Felt a bit weird, huh? That’s why we typically stay within our comfort zone. When we try something new, we often feel uneasy and go back to the norm.

The downside of this is that always staying in our comfort zone can be very limiting. The world passes us by as we stagnate. Complacency, in our fast-paced competitive world, can be fatal to business and severely limit personal and professional growth. If we are not learning, trying new things and growing, our jobs and/or businesses may be deteriorating.

How To Get Out of Your Comfort Zone?

Before you make any drastic changes, try something simple, e.g. shop at a different grocery store, sleep on the other side of the bed, drive home a different way, order something from your favorite restaurant that you’ve never had before, etc.

Allow your anxiety level to increase. Feel your heart rate and breathing going faster. The adrenaline is your body’s natural drug that, in moderation, makes you sharper, quicker, and more creative. It creates a feeling of excitement and exhilaration that comes from doing something new. This process can be a bit stressful at first.

 

Why the Heck Would We Want to Give Ourselves More Stress by Stepping Out of Our Comfort Zone?

Because that’s where real personal growth takes place. Once we stretch ourselves beyond our current capabilities, we really don’t want to go backwards.

As we try new things, we gain confidence. Confidence makes us feel powerful and good. And when we are confident that we can survive new things, we allow ourselves to try even more new things.

Warm-up:
Eischens Yoga sequence + some mobility Flow

Core 'n stuff:
1a) Turkish get-ups 3 x 5/5
1b) Knees to elbows 3 x 15
2) Windmills 3 x 8

Workout
4 rounds
40 ON/15 OFF
1) Half burpees
2) Jump rope
3) Everest climbers
4) Planks
5) High knees

Cool-down
Eischens Yoga

Tuesday 130129 WOD

Congrats to our brother Jeremy Thiel for having his awesome gym CROSSFIT CENTRAL on Mens Fitness TOP 10 CROSSFIT GYMS IN AMERICA. With three locations around Austin, one of CrossFit Central’s boxes will always be nearby—so you can’t use logistics as an excuse to skip a class. The box holds numerous challenges and competitions throughout the year that range in size from 40 competitors to 400. Many of the challenges are CrossFit-specific, but a few are geared towards the general fitness buff. One of the three gyms is dedicated to specifically training elite and competitive athletes, and it has sent competitors to the CrossFit games since 2007. And if you are looking for something tailored specifically to your workout goals, CrossFit Central should be able to help you out—the gym has women's only classes, RunSmart Endurance Training, as well as Olympic Weightlifting clases

WARM-UP:



100 Jumping jacks
Maxwell's shoulder series drills
Up/Down dog 2x10 reps

Power Hour
1a) Barbell Bent-over row 3 x 10
1b) Push Press 3 x 10
2) Strict Pull-ups 3 x 6

Met-con
3 rounds*
400m
1 minute rest
10 Squat Clean #155/95
1 minute rest
20 pull-ups
1 minute rest
30 KB Swings

*El minuto de descanso es para hacer todos los ejercicios "unbroken" en todas las rondas, concentrándose en hacerlo con forma perfecta. The  minute of rest should help you do all the sets unbroken" and with perfect form.