080830 WOD BRIGA @ THE PARK!

2 rondas para tiempo de:
2 rounds for time of:
!
20 TRX rows
10 - 10sec Ring holds
10 Trunk Twists
10 Burpees
Después:
After that:
10 Ring Push-ups
10 Wall-shots 20lbs.
15 Ring Push-ups
10 Wall-shots 20lbs.
20 Ring Push-ups
10 Wall-shots 20lbs.

080829 WOD

Para tiempo:
For time:
Correr/Run 800 m
95 pound Shoulder press, 21 reps
Correr/Run 800 m
95 pound Push press, 21 reps
Correr/Run 800 m
95 pound Push Jerk, 21 reps
Correr/Run 800m
!
Esta rutina originalmente no incluye la corrida de 800m al final, pero decidí agregarla para hacerla un poquito más interesante.
This routine doesn't include the last 800m run, but I decided to added to make it a bit more interesting.
Endurance
CrossFit Endurance WOD
Complete Recovery Intervals
3+ hours after before or after CrossFit WOD
CFE choose one of the folowing all out intervals:
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Got Pull-ups?

Impresionante ah? Estos tipos solo entrenan en la calle! Sin gimnasios lujosos, sin máquinas, sin trucos...espera...suena parecido a lo que hacemos en BRIGA!
Amazing eh? These guys only workout on the street! No fancy gyms, no machines, no gimmicks...wait...sounds a bit like what we do here at BRIGA!
(Thanks to our friends from SPARK!)

080828 WOD

"BROOMSTICK MILE"
Thanks CF Flagstaff

400m run/corrida
25 de/of: Back Squat, Front Squat, Overhead Squat
400m run/corrida
25 de/of: Shoulder Press, Push Press, Push Jerk
400m run/corrida
25 de/of: Snatch Pull, Power Snatch, Squat Snatch
400m run/corrida
!
CrossFit Endurance WOD:
CFE choose ONE sport and ONE distance: 16 RPE (Rate Perceived Exertion)
Swim: SC: 500m, LC: 800m, U: 1000m
Bike: SC: 12M, LC: 20M, U: 30M
Run: SC: 5k, LC, 2 x 5k (5-10 min recoveries), U: 3 x 5k (5 - 15 min recoveries)
C2: SC: 2k, LC: 2 x 2k (5 min recoveries) U: 3 x 2k (5 min recoveries)

080827 WOD

Encontré una rutina similar en la página de nuestros amigos de "Team CrossFit Academy", pero le di un pequeño "twist".
I found a workout like this one on the blog of our friends from "Team CrossFit Academy", but I gave it my own little twist.
"SPIRIT OF 76"
Completa la mayor cantidad (o todos) los ejercicios en 45 minutos:
Complete as many (or all) tasks in 45 minutes:
76 DB Thrusters
76 Ring Dips
76 Pull-ups
76 KB Swings (1.5 pood/1 pood) (55lbs/35lbs)
76 Sit-ups
76 Push-ups
76 Tuck-jumps
Correr/Run 1 mile
!
CrossFit Endurance WOD:
20 seconds...
3+ hours ´before or after CrossFit WOD
CFE Choose ONE Sport
All Sports do the following:
Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest... Report total distances each round

080826 WOD

Para tiempo:
For time:
!
1 burpee
20 squats
2 burpees
18 squats
3 burpees
16 squats
4 burpees
14 squats
5 burpees
12 squats
6 burpees
10 squats
7 burpees
8 squats
8 burpees
6 squats
9 burpees
4 squats
10 burpees
2 squats

080825 WOD

Round 1
Run 100m
10 Wall Shots
Run 100m
15 Kettlebell Swing
Run 100m
20 squat jumps
...
Round 2
Run 150
15 Wall Shots
Run 150m
20 Kettlebell Swings
Run 150m
10 squat jumps
.
Round 3
Run 200m
20 Wall Shots
Run 200m
10 Kettlebell Swings
Run 200m
15 jump squat
!
Round 4
Run 250m
15 Wall Shots
Run 250m
15 Kettlebell Swings
Run 250m
15 squat jumps

080822 WOD B-DAY MURPH!

Hoy celebro otro año más de vida, gracias a Dios! Estoy viviendo el sueño, estamos por abrir el primer "box" verdadero de CrossFit en Latinoamérica y todo está caminando como debe. No hay quejas. Anoche a las 12 de la madrugada celebré mi B-day haciendo un "Helen"...y hoy voy a seguir la celebración con un "Murph". Disfrútenlo!
Today I celebrate one more year, thank God! I'm living the dream, we're about to open the first real CrossFit "box" in Latin Ameria and everything's going like it should. I couldn't ask for anything else. Last night at midnight I celebrated my B-day with a "Helen"...today, we'll continue celebrating with a "Murph". Enjoy!
!
B-DAY WOD..."MURPH"
Para tiempo:
For time:
!
1 mile Run/corrida
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run/corrida

080821 WOD

Correr 10k
Run 10k

Meet Kyle Maynard!

Todavía piensas que no puedes hacer CrossFit? Mira esto y después me contestas!!!
Still think you can't do CrossFit? Watch this and then get back to me!!!
!
Conozcan a Kyle Maynard, para los que hemos estado en CrossFit desde hace un tiempo lo hemos visto en algunos videos "posteados" por otros sites. Kyle, nació on una enfermedad rarísima llamada aputación congenita. No tiene codos, ni rodillas y aún así, compitió en los Campeonatos de Lucha del Estado de Georgia a nivel escolar en el 2004, terminando con un record de 35 victorias, 16 derrotas y un índice académico de 3.7.
Meet Kyle Maynard, for those who've been in to CrossFit for some time, you've seen him on videos posted on a couple of sites. Kyle was born with a rare disorder called congenital amputation. He has no elbows and no knees, yet he competed in the 2004 Georgia High School Wrestling Championships. He graduated from Collins Hill High School with a wrestling record of 35 wins, 16 losses and a 3.7 GPA.
!
Kyle es prueba de que nada es imposible y de que CrossFit realmente es un programa de acondicionamiento físico totalmente inclusivo y escalable...todo el mundo puede hacerlo. O te vas a atrever a decirme lo contrario!
Kyle is proof that nothing's impossible and that CrossFit is really an inclusive and scalable conditioning program...anybody can do it. Or you're gonna dear and tell me otherwise!

080820 WOD

Mayor cantidad de rondas en 20 min de:
As many rounds as possible in 20 min of:
.
20 pull-ups/TRX rows
15 push-press
10 ring dips

080819 WOD

Para tiempo:
For time:
....
1 Burpee, 2 Push Ups, 3 V-Twists
2 Burpees, 4 Push Ups, 6 V-Twists
3 Burpees, 6 Push Ups, 9 V-Twists
4 Burpees, 8 Push Ups, 12 V-Twists
5 Burpees, 10 Push Ups, 15 V-Twists
6 Burpees, 12 Push Ups, 18 V-Twists
7 Burpees, 14 Push Ups, 21 V-Twists
8 Burpees, 16 Push Ups, 24 V-Twists
9 Burpees, 18 Push Ups, 27 V-Twists
10 Burpees, 20 Push Ups, 30 V-Twists
.
Decidí agregar esta práctica con KB's cortesía de nuestro amigo Sincere Hogan, de New Warrior Fitness.
I decided to add this KB practice courtesy of our friend Sincere Hogan of New Warrior Fitness.
Este workout se puede hacer con kettlebell o mancuernas. Usé unas de 24kg (44)KB.
This workout can be performed with a kettlebell or a dumb bell. I used a 20kg (44#) KB for this workout.
1a. Kettlebell 1 Arm Swings
1b. Kettlebell 1 Arm Clean
1c. Kettlebell 1 Arm Snatch
x 1,2,3,4,5,4,3,2,1
.
Perform 1 kb swing, then 1 kb clean, and then 1 kb snatch on the left side. Once you do that, go directly to the right hand, and perform the complex in the same fashion. continue this workut by performing 2 reps of each exercise on one side, and then the other. Work you way up to 5 on each side, then work your way back down to 1.
In order to make this even more challenging, complete the entire workout without setting the kettlebell or dumb bell down. Be sure to use a kettlebell or dumb bell that you can handle with proper form througout the workout, but still challenges you.
for the more advanced, try performing the ladder all the way to 10 reps. If you truly sick and twisted, perform all the way to 10 reps and work your way back down, or perform reps by even reps, odd reps (i.e. 2,4,6,8,10,8,6,4,2 or 1,3,5,7,9,7,5,3,1).
The variations are endless. The results and overall conditioning is priceless.
.
CrossFit Endurance WOD:
.
3 + Hours before or after the CrossFit WOD
All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

080818 WOD

3 rondas para tiempo de:

3 rounds for time of :

......

800m corrida/run

20 KB snatches L

20 KB snatches R

40 Push-press

40 sit-ups

DARA TORRES...41...SO WHAT?

daratorresdaratorresdaratorresdaratorresdaratorresdaratorresdaratorres
La mamá de la natación logró dos medallas de plata más que elevan a 12 las logradas en cinco Juegos. Dara Torres, la velocista de EEUU de 41 años, es la medallista más longeva de la natación. Subió por primera vez al podio en Los Ángeles-84 y ayer lo hizo de nuevo por partida doble, al ser segunda en los 50 libre y en el relevo 4x100 estilos. Hace unos días también fue plata en los 4x100 libre. En la final corta de ayer, Torres superó a la australiana Cate Campbell, a la que saca 25 años, y perdió el oro por una centésima. "Tal vez no debería haberme cortado las uñas anoche", bromeó.
En el relevo, Torres no pudo en el duelo de libristas con la australiana Lisbeth Trickett, que llevó a su país a un nuevo récord mundial. Los 3.52.69 de Australia borran los 3.55.74 que tenían desde el año pasado. EEUU también nadó por debajo de la anterior plusmarca (3.53.30).

REST "WEEKEND"

Este fin de semana lo usamos para descansar, fue una semana en que trabajamos muy duro!
We spent the whole weekend resting, last week we worked really hard!
El domingo hice una rutina, que le pondré a mis pupilos mañana.
On Sunday I did a workout that my students will do tomorrow.

080815 WOD

Para tiempo:
For time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

080814 WOD

7 rondas para tiempo de:
7 rounds for time of:
.....
7 reps de SDHP
7 reps de Push-Press
7 reps de Overhead Squat

080813 WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

080812 WOD

3 Rondas para tiempo de:
3 Rounds for time:
.....
20 Sumo Deadlift Highpulls Men: 75lbs, Women: 55lbs
20 Jumping Squats Men: 45lb Bar, Women: 30lb Bar
20 Burpees (CF Games Standard)
200m Sprint

080811 WOD

Para tiempo:
For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

080810 WOD

Correr 5k
Run 5k

080809 WOD

CrossFit in the Park:
Hicimos una práctica en el parque de dips con nos anillos olímpicos, practicamos nuestros handstand push-ups y kipping pull-ups.
We did a little practice in the park, we worked on our ring dips, our handstand push-ups and our kipping pull-ups.

080808 WOD

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

080807 WOD

Kettlebell Work:
KB Press
Windmills
KB alt. row
One-arm KB Swings
Turkish Get-ups
......
3 rondas de 10 repeticiones de cada ejercicio.
3 rounds of 10 reps of each exercise.
....
Después de un descanso leve, la mayor cantidad de pechadas posibles en 2 minutos.
After a brief rest, as many push-ups as possible in 2 min.

080806

Ayer hicimos un "Half Angie" con la clase de los "rookies". Yo hice una rutinita que consistía en 21-15-9 de Push Jerks y Ring Dips...además de 5-3-1 subidas de soga.
Yesterday the "rookie" class did a "Half Angie". I did a little WOD, 21-15-9 Push Jerks and ring dips...after each set of the two I did 5-3-1 rope climbs.
.....
Wednesday's WOD
3 rondas para tiempo de:
3 Rounds for time:
400 meter Run
20 Kettlebell Swings
20 Burpees
20 Wall Ball

080804 REST DAY!

All athletes aren't created equal...but does it really matter?

Chad Kagi during his "Big Air" gold medal run
.....

I spent the weekend watching this year's X GAMES and after reading this month CrossFit Journal, it reminded me of all those issues raised about the "fairness" of the CrossFit Games, that some body types aren't meant for that kind of competition...all a bunch of B.S.
.....
You see, a saw skaters and BMX riders, some tall, some short, some bulked up, some skinny...and they all rocked! It all comes down to who executes under pressure, who has practiced the most, who's mentally tougher. Thats what makes the difference in all sports! All of them, so why would the CrossFit Games be any different?
.....

Sandro Dias doing what he does best
.....
This amazing X GAMES athletes, defy age, body type and even gender (a few year back a girl used to skate with the guys). This year we had arguably the best BMX rider in history, Dave Mirra, make his debut in the Rally competition and made it all the way to the Semifinals! What would all the sissies that cry about the "fairness" of the "sport of fitness" say about this. How about a guy that has never raced in Rally, competing with drivers with years of experience? Guess what?...it didn't matter to him. Mirra is a winner, a real competitor and was mentally ready for it. Once again, that's what matters.
....
NBA players are supposed to be tall and somewhat strong. Then explain to me how come Allen Iverson became the 3rd best scorer in the history of the league? 6'0'', 189 pounds? In the NFL, Brandon Jacobs is the running back of the GIANTS at 6'4'', 264 pounds, how can that be?
....
Hell, if we dare to say it...blacks weren't supposed to play golf 'till Tiger came along and kicked everyone's ass!
....
So, to all the cry babies saying the CrossFit Games reward this and that type of athletes, remember this. They reward the best athletes on those 2 days! Maybe there's a dude with a 1:50 Fran somewhere or someone with a blazing 10k. But when you put them on the big stage, they just won't perform as well.
.....

'Till next time...keep doing the impossible!

080803 WOD

10 rondas para tiempo de:
10 rounds for time of:
....
100m sprint
50m walk

080802 WOD

Remo-Row 1000 meters
85lbs. Thruster, 21 reps
15 Pull-ups
...
Remo-Row 750 meters
85lbs. Thruster, 18 reps
12 Pull-ups
....
Remo-Row 500 meters
85lbs. Thruster, 15 reps
9 Pull-ups
......
Descansa 2 minutos entre cada ronda. Toma el tiempo individual de cada ronda y "postea" tiempos y comentarios.
Rest 2 minutes between each round. Time each round separately and post times to comments.
....
Ayer no pude "postear" el WOD por que no tuve tiempo...sorry! Fue 30 muscle-ups para tiempo!
I couldn't post yesterday's WOD 'cause I didn't have time...sorry!
It was 30 muscle-ups for time!