Wednesday, August 13, 2014

Wednesday 140813 WOD Level 2 & 3


Matt Chan explains how to create a baseline Zone Diet plan for competitive athletes and how to intelligently deviate from it in this video shot at a CrosFit Competitor's Course at CrossFit Park City.

Only 10% of CrossFit Athletes say they weigh and measure their food, Chan notes in Part 1.

"Now you may say, Oh, I guess that's not important. But in my opinion what that says to me is that 90% of the Games Athletes can improve."

Warm-up:
30 Soulder rotations/Rotaciones de hombro (c/brazo)
10 Good Mornings (bar)
10 Overhead Squats
10 Inch worm push-ups
10 Spiderman push-ups
10 Scorpions

WRKT:
 800m Run/Corriendo

Después/Then
21-15-9-6:
KBS ·53/35
Toes 2 Bar

Después/Then
800m Run/Corriendo

Cooldown:
400m walk or jog /corrida o trotar
Foam Roller:
  • Quads/Cuadríceps
  • Claves/Gemelos
  • IT bands/Bandas iliotibiales 
  • Adductores

Wednesday 140813 GROUP WOD


WARM-UP:
Coaches Choice

GROUP WOD:

12 min AMRAP:
ODD/IMP: 30 KBS* ·53/35
EVEN/PAR: 10 H.R. push-ups + 10 Squats
* si no puedes completar los 30 KBS en el minuto tendrás un penalty de 600m corriendo. Cada vez que falles./if you fail to complete 30 KBS on the minute, you'll pay a penalty of 600m running. Every time you miss the cut. 
Rest/Desc. 2 minutos

10 min AMRAP:
ODD/IMP: 20 SDHP* ·53/35
EVEN/PAR: 10 Burpees
* si no puedes completar los 20 SDHP en el minuto tendrás un penalty de 10 BURPEES. Cada vez que falles./if you fail to complete 20 SDHP on the minute, you'll pay a penalty of 10 BURPEES. Every time you miss the cut. 




Tuesday, August 12, 2014

TUESDAY 140811 WOD/POWER HOUR

FUERZA☆STRENGTH:
Sumo Deadlift 5 x 3
●Trabajar hasta alcanzar el peso para las 3 reps☆Work your way up 'till you reach the weight for the 3 reps.
●20 mins para realizar los 5 sets, descansa lo necesario (2-3mins).☆20 mind to do all 5 sets, rest as needed.

SKILL: Power Wheel roll-outs: 30 total reps

WOD Rx: FOR TIME 5-4-3-2-1:
Deadlift (2x bodyweight)
Thrusters (bodyweight)
Muscle-ups☆Bar MU's/banded

SCALED: FOR TIME 10-8-6-4-2:
Deadlift (135/95)
Thrusters (94/75)
HSPU*

*pies elevados en banco.


Saturday, July 26, 2014

Saturday 140726 POWER HOUR

(PRE)
  • Strider Stretch – 1min/leg
  • Hip Swings
  • 10 Therapy Squats
  • 20 Ab-mat sit-ups
  • 10 “Pause” Back Squats
  • 1 min. Plank Hold

Back Squats - 10x1 (Heavy)
  • 3-4 warmup sets to get to a heavy, working weight/3-4 sets de calentamiento hasta llegar a un peso pesado para trabajar (85-90% of 1RM)
  • 10 working sets after warm-up/sets de trabajo después del calentamiento
  • Rest/Descansar 1:30-2 minutes

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.