SATURDAY 090228 WOD

Práctica:
Practice:
Handstands, L-sits, Ring work
!
7 rondas de:
7 rounds of:
10 Pistols
12 Ring Dips
15 Pullups
!
ENDURANCE WORKOUT
Todas disciplinas: la meta es esfuerzo máximo por intervalos de 1 minuto. No hay fouls si el esfuerzo es total.
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.
Foul: 1 min of max rep Burpees

FRIDAY 090227 WOD

Mayor cantidad de rondas en 20 minutos de:
As many rounds as possible in 20 minutes of:
Kettlebell Swing 10 reps (1 pod)
Pull-ups 10 reps
!
ENDURANCE WORKOUT
Elige UNA disciplina para tu DISTANCIA entre 80-90% de tu mejor tiempo para esa distancia.
Choose ONE of the following for your DISTANCE between 80-90% of best time for distance (if you don't have this, go off of Perceived Exertion). Swim is a Time Trial!
Swim/nadar: SC: 500m TT, LC: 800m TT, U: 1000 TT
Bike: SC: 12M, LC: 20M, U: 30M
Run/correr: SC: 5k, LC: 10k, U: 13.1m
C2: Choose between 1k – 5k

THURSDAY 090219 WOD

Midline Stabalization Day:
Does it seem like L Sits will never get any easier? The only way to get better at them, is to practice them, and here are a few more progressions to help you.
Workout:
Max L Sit
21-18-15-12-9-6-3:
Knees to Elbows
Pike ups
Ab-mat Sit Ups
Max L Sit

WEDNESDAY 090218 WOD

WHY A VIDEO OF THE BEST SURFER OF ALL-TIME KELLY SLATER...AND WHY IS HE THE BEST?

Let's look at the 10 Components of Fitness:
1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen. CHECKED!
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy. CHECKED!
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. CHECKED!
4. Flexibility - The ability to maximize the range of motion at a given joint. CHECKED!
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. CHECKED!
6. Speed - The ability to minimize the time cycle of a repeated movement. CHECKED!
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. CHECKED!
8. Agility - The ability to minimize transition time from one movement pattern to another. CHECKED!
9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base. CHECKED!
10. Accuracy - The ability to control movement in a given direction or at a given intensity. CHECKED!

Now you understand why I have a video of the 9x ASP World Champ...add mind control, patience and freakish determination and you have the perfect combination for any athlete to dominate his discipline.

Para tiempo:
For time:
1 min. of BATTLING ROPES
10 Handstand Push-ups
25 Wall-balls
50 S.D.H.P.
75 Push-Press
100 Ab-mat sit-ups
1 min. BATTLING ROPES
!
ENDURANCE WORKOUT:
has lo siguiente para tu disciplina:
do the following for your sport:
10:20 x 16
10 seconds on 20 seconds off for 16 rounds in a row
No fouls, just all out!

TUESDAY 090217 WOD

Inspiración, motivación y más corazón de lo que cualquiera de nosotros podría imaginarse. La Certificación de "Wounded Warriros" en CrossFit Alamo . Esta Certificación ha recibido bastante atención, como debería ser. Queríamos compartir esto también. Para todos los que han servido tiempo en combate sirviendo a los E.U., de parte de sus compatriotas, gracias por lo que han hecho y de parte de nosotros, el resto del mundo que tal vez no estén de acuerdo con las políticas de sus políticos, les tenemos el más grande respeto.
Inspiration, motivation and more heart than any of us can imagine. The Wounded warriors cert at CrossFit Alamo. This cert has received a lot of attention, as it should. We wanted to share this as well.To all those who have served. Thank you for all you have done.

5 rondas para tiempo de:

5 rounds for time of:

10 Burpees

20 Pull-ups

30 KB Swings

!

ENDURANCE WORKOUT:

Elige UNA de las siguientes disciplinas:

Choose ONE of the following:

Swim/Natación: 5x75m SPRINT. 2 min Recoveries

Bike: 3x3k SPRINT. 4 min Recoveries

Run/Correr: 4x400m SPRINT. 4 min Recoveries

C2: 4x500m SPRINT. 4 min Recoveries

No Fouls.

MONDAY 090216 WOD

At Diablo CrossFit, they use their HD projector for CrossFit videos, UFC fights, etc. Very cool . . . or a photo that makes us look like a cult?
!

The Dumbbell Bear
Perform the following complex every minute, on the minute, for 20 minutes

5 Dumbbell Deadlifts

5 Dumbbell Hang Power Cleans

5 Dumbbell Thrusters

!
Post load and rounds completed as rx'd (within the minute) and any additional rounds completed within the time frame to comments.
Loading is 45% bodyweight for advanced athletes. This version of "The Bear" was made popular by coach Mike Rutherford. If you are able to complete all the rounds, first start scaling up until you can do the weight as rx'd, then begin to add one rep to the circuit. 7 reps of the complex for 20 rounds as rx'd is the gold standard.
!

Práctica:

Practice:

Kipping Pull-Up Therapy

!

ENDURANCE WORKOUT:

FRIDAY 13TH! WOD

Nuestros pequeños guerreros de las clases de BJJ de niños!
Our little warriors of the kids BJJ class!

!

Para tiempo:

For time:
50, 40, 30, 20, 10 reps
Squats

Sit-ups

Kettlebell Swings

!

ENDURANCE WORKOUT

The 30's
3+ horas antes ó después de tu WOD

3+ Hours before or after your WOD
Escoge UNA de las siguientes disciplinas:

Choose ONE of the Following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

(foto: cortesía de CrossFit Endurance)
Cuando se pierde la técnica, este es el resultado. Bmack observa la falta durante un WOD de CFE.
When technique breaks down, this is the result. Bmack watches the breakdown occur during the CFE WOD.

WEDNESDAY 090212 WOD

Práctica:
Practice:
Handstands
!
Then:
Para tiempo:
For time:
25 Burpees
25 Knees to elbows
20 Burpees
20 Knees to elbows
15 Burpees
15 Knees to elbows
10 Burpees
10 Knees elbows
!
ENDURANCE WORKOUT
3+ horas antes ó después de tu WOD
3+hours After CrossFit Main Site WOD
Escoge UNA de las siguientes disciplinas:
Choose ONE of The Following Sports: All out efforts.
Swim/Natación: 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/Correr: 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)

WEDNESDAY 090211 WOD

507BJJ CLUB Crew

!
Práctica:
Practice:
Muscle-ups
!
5 rondas para tiempo de:
5 rounds for time of:
KB swings, 15 reps (24kg men, 16kg women)
Ring Dips, 5 reps
!
ENDURANCE WORKOUT
3-5 horas antes o después de tu WOD
3 to 5 hours before or after your WOD
escoge UNA de las siguientes disciplinas:
do one of the following:
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
Rest the exact time it takes you to do each set. Foul if you deviate more then 5 sec on matching intervals.
Foul: bottom to top tabata squats... that means hold in the bottom position for the 10 sec rest.

TUESDAY 090210 WOD

The CrossFit BRIGA TEAM with John Brookfield at last year's COLLISION COURSE Workshop in Las Vegas, NV, put together by our friend MIKE MAHLER.

!

Práctica:

Practice:
Handstand Push-ups
WOD:
5 rondas de:
5 rounds of:
!
1 min. of BATTLING ROPES
1 min. of Push-Press (#35KB-#18KB)
1 min. of Slosh-Pipe hold
1 min. of Box Jumps or Tuck Jumps

*rest 30 secs between roundsHavin' some fun with the ROPES!

!
ENDURANCE WORKOUT:

The equalizer
3-5 horas antes o después de tu WOD

3-5 hours before or after your WOD
has los siguientes intervalos para un deporte...

do the following for one sport...
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

Monday 090207 WOD

Warm up:
BJJ Drills

WOD:
7 rondas para tiempo de:
7 rounds for time of:
15 pull-ups
25 squats

ENDURANCE WORKOUT:
TT 5k

FRIDAY 090206 WOD

Why K24? 'Cause we kicked the Celtics's ass!...that's why!

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

THURSDAY 090205 WOD

Crossfit Tucson puts News Reporter through Crossfit Workout from SWAT Fitness on Vimeo.
!
"J.T."
21-15-9 repeticiones de:
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

TUESDAY 090203 WOD

"Cindy"
Completar mayor cantidad de rondas en 20 min. de:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Completar mayor cantidad de rondas en 20 min. de:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
!
ENDURANCE WORKOUT
Short Tosh
3+ horas antes o después de tu WOD
3+ Hours before or after CrossFit Main Site WOD
Escoge UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/nadar: 4x(25m/y + 50m/y + 100m/y)
Bike: 4x(1/4mile +1/2mile +1mile)
Run/correr: 4x(100m + 200m+ 400m)
C2: 4x(150m +300m+ 600m)
Descansa exactamente el timpo que te toma hacer cada intervalo.
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.