Wednesday 081231 WOD

El WOD de hoy es DIVERSIÓN o RELAJAMIENTO...cualquiera de los dos funciona. Tomen el día libre y compartan con su familia y coman lo que quieran...que un día no los va a matar. El viernes regresamos al entrenamiento!
Today's WOD is HAVE FUN or RELAX...either one will work. Take the day off and share with your family and eat all you want...one day is not going to kill you. We'll be right back at it on Friday!

Tuesday 082912 WOD

Mayor cantidad de rondas en 20 min:
A.M.R.A.P. in 20 min:
6 Double KB Snatch
10 Double KB Cleans
15 Double DB Press
!
Después:
After:
BATTLING ROPES
1:00 min/1 min. rest
1:30 / 45 sec. rest
1:45 / 30 sec. rest
2:00 / 20 sec. rest
2:30 min.

Basic Zone Rules:
1. Eat a Zone meal or snack within one hour after waking.
2. Eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack, whether you are hungry or not.
3. Assess your hunger level and mental focus before every meal or snack. Lack of hunger and clarity of mind are signs you are staying in the Zone.
4. Drink eight 8-ounce glasses of water a day.
5. Start every meal or snack with low-fat protein. Next add low glycemic-load carbohydrates (i.e. vegetables and fruits) and good fats (i.e. olive oil). Remember, a typical serving of low-fat protein fits in your palm of your hand and is no thicker than your hand (about 3 ounces for most females and 4 ounces for most males) A typical snack contains 1 ounce of protein for both women and men. At first, a kitchen scale may be helpful for measuring. Don’t worry. You’ll be able to eyeball it in no time.

Después de ver este video pueden pasar dos cosas...o los puede motivar a trabajar más sus abdominales y espalda baja para poder hacer todo eso...o les puede quitar las ganas de seguir entrenando!
Two things can happen after you watch this video...it can motivate you to train your abs and lower back harder...or it can make you not want to train anymore!

Saturday 082712 WOD

Completar mayor cantidad de rondas en 20 minutos:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Friday 082612 WOD

Correr 10k
Run 10k

FELIZ NAVIDAD!

Cynergy CrossFit puts the ho, ho, ho in the row, row, row? (Or worse: Cynergy CrossFit ties one -- or several -- on?)
!
CrossFit BRIGA les desea una Feliz Navidad y esperamos seguir enseñándole al resto de Latinoamerica lo maravilloso que es este método de entrenamiento. Empezaremos en año en nuestro nuevo "BOX" que está listo ya!
CrossFit BRIGA wishes you have a Merry Christmas and we hope to keep showing the rest of Latin America how wonderfull this training method is. We'll start the year in our new "BOX"!

081222 WOD

21-15-9 de:
21-15-9 of:
Burpees
KB Swings (#55)
Tuck Jumps
Box Jumps (52'')
!
Después:
After that:
5 rounds of BATTLING ROPES:
1 min.
1min.
1:30 min.
1:30 min.
2:00 min.

081612 WOD

7 rondas de:
7 rounds of:
10 JUNGLE GYM rows (biceps)
20 Reneade Rows
7 Burpees
20 JUNGLE GYM Chest Press

Friday 081212 WOD

"Helen"
3 rondas de:
3 rounds of:
400 meter run
1.5 pood Kettlebell time swing (21 times)
Pull-ups (12 reps)

Wednesday 081210 WOD

"Diane"
21-15-9 reps:
Deadlift 225 lbs
Handstand push-ups

Friday 080902 WOD

Les dejo con los highlights de los CrossFit Games del año pasado. Estamos a 190 días de los del 2009 y el TEAM BRIGA se está preparando duro para representar a Latinoamerica.

CrossFit Games '08 Highlights from Von Ware from CrossFit Newcastle on Vimeo.
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 de cada ejercicio
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of each exercise
Push Press 75#/55#
Ring Dips
Burpees
Sumo deadlift high pull 75#/55#
Para evitar confusiones, harás 10 repeticiones de cada ejercicio, después 9 y así hasta llegar a 1 repetición de cada ejercicio. Después, subir hasta llegar a 10 repeticiones de cada ejercicio.
To clear up any confusion you will do 10 reps of each exercise, then 9 reps and on down untill you hit 1 rep of each exercises. Then you head back up the ladder.
!
3 horas antes o después de tu WOD de CrossFit
3 + Hours Before CrossFit Main Site WOD
Choose ONE of The Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries.
Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat.
C2: 3 x 1k repeats not deviating more then 5 seconds. 2 min recoveries.Foul If you deviate more then specifiedFoul: 20 pistol squats (10 each side)

Triathlon Cert from CrossFit Newcastle on Vimeo.

080912 WOD

5 rondas de:
5 rounds of:
15 alt. KB press (#35)
15 alt. KB Explosive Row
15 alt. KBA swings
15 double KB squat

TUESDAY 080212 WOD

WORKOUT 1:
Mayor cantidad de rondas en 20 min:
AMRAP In 20 Minutes Of:
9 Presses (M-30lb DB, W-20lb DB)
12 Deadlifts @ 75% Of Your 1 Rep Max
!
WORKOUT 2:
5 Rounds For Time Of:
21 Push-Presses (M-75lbs, W-55lbs)
21 Push-ups
21 V-ups

MONDAY 080112 WOD

Handstand practice, then:
For time:
50 Wall-shots
50 box-jumps
50 pull-ups
50 atomic push-ups