Friday, July 25, 2014

Friday 140725 GROUP WOD


Nice Overhead Squat video from the folks of Barbell Shrugged

WARM-UP
3 Rounds:
    • 1 Gym Lap
    • 10 Squats
    • 20 push up to mountain climbers
10 Passthroughs
10 Shoulder Press
Overhead Squat Instruction
10 Overhead Squats with the bar
STRENGTH
5x3 Overhead Squats
*Work up to a heavy set of 3 for the day/Subir hasta llegar a las 3 reps más pesadas posibles

WORKOUT
4 Rounds For Time of:
  • 40 Air Squats
  • 20 Pull-Ups
  • 10 Burpees
BEGINNERS:
4 Rounds For Time:
20 Air Squats
10 Ring Rows
5 Burpees

Thursday, July 24, 2014

140724 POWER HOUR


Nice Snatch overview from the guys from BARBELL SHRUGGED.

POWER HOUR
(PRE)
  • Strider Stretch – 1min/leg
  • 10 OH Squats
  • 10 Snatch Balance
  • 10 Hi-Hang Snatch
  • 5 Snatch
WORK OF THE DAY: SNATCH
  1. Snatch Balance - 5x1
  2. Snatch Barbell Complex
  • 1 Snatch
  • 1 Hi-Hang Snatch
*20 minutes to establish max load for the complex/20 minutos para establecer carga máxima en el complex.

Thursday 140724 GROUP WOD

WARM-UP
Jump Series:
  • 100 Singles
  • 50 Alternating
  • 20 Front to Back
  • 20 Twists
  • 20 Right Leg/Left Leg
  • 20 Backwards
  • 50 Double Unders
5 Walkouts to Spiderman
30 Russian Twists
10 Air Squats (3 second count on the negative)
10 Air Squats


SKILL
Rope Climb Technique
Spanish Wrap vs J-Hook


WORKOUT
5 Rounds for Time:
  • 2 Rope Climbs*
  • 20 Push Ups
  • 400m Run
*scale to 4 ground pulls from the ground/escalar a 4 subidas de soga desde el piso.

TRAIGAN SUS MEDIAS ALTAS O ALGO QUE LES CUBRA LOS TOBILLOS Y PIERNAS PARA EVITAR QUE SE "QUEMEN" CON LA SOGA.

Wednesday, July 23, 2014

Wednesday 140723 GROUP WOD

WARM-UP
3 Rounds:
  • 250m Row
  • 10 GHD Hip Extensions
  • 10 Air Squats
  • 20 Alternating Jackknives
10 Scorpi8n Kicks
10 Alternating Bi-Pod Holds
Deadlift Instruction with the bar
10 Deadlifts with the bar
FUERZA
7x3 Deadlifts
*Work up to a heavy set of 3 for the day/Trabaja hasta llegar al set más pesado de 3.

WORKOUT
As Many Rounds as Possible in 10 Minutes of:
  • 10 Sumo Deadlift High Pulls (95#/65#)
  • 10 Wall Balls (20#/14#)
CASH-OUT
4 rounds 
15 JGXT Jack knives 
15 JGXT Saw

COOLDOWN
Walk/run 400m

GAMES UPDATE! THE BEACH HAS BEEN RELEASED.

After teasing the athletes for weeks with the event called "THE BEACH", Dave finally revealed the details of the first individual event of the 2014 CrossFit Games. Después de haber tener "picados" a los atletas por semanas con el evento llamado "THE BEACH", Dave Castro finalmente reveló los detalles del primer evento individual de los CrossFit Games del 2014. 

It will take place at Hermosa Beach Pier, where they will swim 250 yards, before returning to shore to perform 50 KB Thrusters and 30 Burpees, swim 500 yds and perform another round of Thrusters and Burpees. The event ends with another 250 yard swim in the Pacific Ocean. Se llevará a cabo en el Muelle de Hermosa Beach, donde nadarán 250 yardas antes de regresar a la orilla y realizar 50 KB Thrusters y 30 burpees, después nadar 500 yardas y realizar otra ronda de Thrusters y Burpees. El evento termina con otra nadada de 250 yardas en el Océano Pacífico.


For the Team Competitors it was like Christmas morning, as Dave and the Crew brought back some fan and athletes favorite toys like the 2012's THE BOB and other cool stuff. Para los Competidores de la categoría de equipos fue como una mañana de Navidad, mientras Dave y el equipo trajeron de vuelta a favoritos de los fanáticos y atletas como THE BOB de los juegos del 2012 y otros juguetes divertidos.



Tuesday, July 22, 2014

GAMES UPDATE! The Muscle-up Biathlon revealed!


The CrossFit Games are officially ON! The Masters Division already started competing and the last workouts were announced.

Since it was announced all the athletes were guessing what the "Muscle-up Biathlon" WOD was going to be. Well, yesterday before a special dinner for the individual competitors at the SubHub Center, Dave Castro broke the silence.

As they did last year on "Naughty Nancy", the athletes must run 400m (the same path as last year) and complete 18,15 and 12 muscle-ups - and penalty laps will be in play. Everytime the athlete comes off the rings, he or she must complete an extra 200m lap. 

Tuesday 140722 POWER HOUR

POWER HOUR
(PRE)
  • Samsung Stretch 10sec e/side
  • 10 “Pause” Front Squats
  • 5 HPC
  • 5 PC
  • 5 HSC
  • 5 SC
(POST)
  • Romanian Deadlift – 3×10
    -Rest 1 minute between sets

Clean Barbell Complex
  • 1 Power Clean
  • 1 Hang Power Clean
  • 1 Hang Squat Clean
  • 1 Power Clean
*Hang Squat Clean into the last Power Clean must be touch and go/El Hang Squat Clean y el el Power Clean deben ser "touch and go".
*25 minutes to establish a max load for the complex/25 minutos para establecer la carga máxima del complex.

Tuesday 140722 WOD

Warm-up:
200m Jog
10 Up Dog/Down Dog
10 Spidermans push-ups
10 Squat  to lunges
10 Tuck Jumps
30 Jumping Jacks

SKILL

Core Work:
2 Rounds of:
  • 1 Minute Plank Hold
  • :30 Right Side Plank Hold
  • :30 Left Side Plank Hold
  • 1 Minute V-Sit Hold
  • 1 Minute Goblet Squat Hold
WORKOUT
1) The run

800m Run
3 Minutes Rest
400m Run
3 Minutes Rest
200m Run

2) The Burn
4 rounds
20 Half Burpees
20 Jumping Jacks
20 Everst Climbers (2-count)
20 Plank K2E

Monday, July 21, 2014

Monday 140721 Group WOD/Level 2-3

Después de un año de espera, los CrossFit Games están de nuevo aquí. En este pequeño "breakdown" de los WOD's individuales y para la categoría de equipos, Pat Sherwood y Sean Woodland hablan un poco de estrategia y quiénes pueden matar algunos de los Wod's.  

Dynamic Warm Up:
  • High Knees/Butt Kickers
  • Side Shuffles
  • Hiigh Knees Skips/Backwards High Knee Skips
  • Inch Worms to Push up/Lunge to Sampson
  • Burpee Broad Jumps
Shoulder Integrity :
  • 10 of Each: Front Raises/45 Degree Raises/Lateral Raises
  • 10secs of each: "Y", "T", "W", "I"
10 Passthroughs
10 Goodmornings
Shoulder press/push press/push jerk instruction

FUERZA/STRENGTH
3-3-3 Shoulder Press
3-3-3 Push Press
3-3-3 Push Jerk
*Increase the weight on each set/Incrementar el peso en cada set.

GROUP WORKOUT:
“Annie”
For Time:
50-40-30-20-10 of each:
Double Unders*
Abmat Sit-ups
*si todavía no dominan los DU's, van a suplantarlos por 3x saltos singles.



Tuesday, July 15, 2014

140715 WOD (L2 & L3)

Level 2 & 3 Workout:

FUERZA:
Clean:
- 3 x 3@ 65-70% E2M
- 3 x 3@ 70-75% E2M
- 3 x 2@ 75-80% E2M
- 3 x 2@ 80-85%E2M
- 3 x 1@ 85-90% E2M
- 3 x 1 AHAP E3M
WORKOUT:
Pull-Ups
- E 2MOM (ALL w/ 2 sec. pause at the top)
- 2 x 7 WIDE Grip
- 2 x 7 Mix Grip Alt.
- 2 x 7 Close Grip Chin Up
*THEN*
For Time:
- 10-1 KB Swing 2p/ 1.5p
- 1-10 Ring Dip