Thursday 090430 WOD

Práctica:
Practice:
Hang power clean
!
Cinco rondas para tiempo de:
Five rounds for time of:
50 lb DB Deadlift- 12 reps (#35lbM,#20lbF)
50 lb DB Hang power clean-9 reps
50 lb Push jerk- 6 reps
!
ENDURANCE WORKOUT
4-6x Repeats
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit Site WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

Wednesday 090429 WOD

Un video realmente impresionante...control, fuerza, flexibilidad, poder, resistencia...les suena a algo que conocen?

!
Completa 5 rondas de:
Complete 5 rounds of:
30 sec. on Thrusters, 50lbs DB... 30 sec. off
30 sec. on Burpees... 30 sec off
30 sec. on BATTLING ROPES.... 30 sec off
30 sec. on SDHP, 50lbs DB... 30 sec off
Descansa 1 minuto entre rondas si lo necesitas
Rest 1 minute between rounds if needed
!
SI NO, DESCANSA DESPUÉS DE LA TERCERA RONDA
IF NOT, REST AFTER THE THIRD ROUND
!
Práctica:
Practice:
Snatch, Clean and KB Snatch
!
ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE of the following sports:
Swim: 2x500m/y all out sprint. 2 min recoveries. No penalties
Bike: 2x5K holding best possible pace... 2 min recoveries. No penalties. All out sprints
Run: 2x1000m/1K with 2 min recoveries... No penalties. All out sprints
C2: 2x1200m with 2 min recoveries... No penalties. All out sprints

Un video de un comercial de Jordan viejo...mírenlo e inspirense.

Tuesday 090428 WOD

Práctica:
Practice:
Handstands and L-sits
!
WOD
para tiempo:
for time:
21 Swings, 45#/25#
42 Wall Ball, 20#/14#
84 Double Unders
42 Wall Ball, 20#/14#
21 Swings, 45#/25#

ENDURANCE WORKOUT
Intervals, 5-30 seconds
3+ horas antes ó después de tu WOD
3+ Hours After CrossFit Site WOD
Elige UNA de las siguientes disciplinas
Choose ONE of the Following Sports
Swim, Bike, Run, C2
3 rondas de:
3 rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.

Monday 090427 WOD

Practice:
Overhead Squat
Snatch
!
WOD
Cindy
Mayor cantidad de rondas en 20 min de:
AMRAP in 20min of:
5 Pull Ups
10 Push Ups
15 Squats
--or--
Mary
Mayor cantidad de rondas en 20 min de:
AMRAP in 20min of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Friday 090424 WOD

WOD:
Para tiempo:
For Time:
80 Squats 40 KB Swings 20 Pushups
40 Squats 20 KB Swings 10 Pushups
20 Squats 10 KB Swings 5 Pushups
40 Squats 20 KB Swings 10 Pushups
80 Squats 40 KB Swings 20 Pushups
!
ENDURANCE TRAINING
10x sprints
3+ Hours Before CrossFit Main Site WOD
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 2 min recoveries…. NO PENALTIES.
C2: 10 x 125m all out Sprints w/ 2 min recoveries... NO PENALTIES.

Thursday 090423 WOD

CFNE WOD from Patrick Cummings on Vimeo.
Sam and Stacey take on "Totally Linda" recently at CFNE. !
Para tiempo:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders/100 single unders
!
ENDURANCE WORKOUT
REST DAY!

Tuesday 090421 WOD

Trailer del DVD de las Eliminatorias de Australasia para los CrossFit Games 2009.
Calentamiento:
Warm-up:
Yoga Sequence
Después/After:
30 sec. plank
30 sec. squat hold
15 PVC Overhead Squat
2 rondas/2 rounds
!
WOD
21-15-9-15-21
DB Deadlifts (#50M, #30W/sub-#30-35M,#15-20W)
Burpees
!
Enfriamiento:
Warm-down:
5 pull-ups
5 push-ups
10 squats
3 rondas/3 rounds
!
ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Nadar/Swim, Bike, Correr/Run, C2
Contra reloj de 12 min, full esfuerzo, cubrir la mayor distancia posible.
12 min Time Trial, all out effort, cover as much distance as possible.

Monday 090420 WOD

Pablo tratándo de asaltar a Dimitri durante la demostración de Krav-Maga que tuvimos en BRIGA el miércoles pasado. Pablo trying to mug Dimitri during last Wednesday's Krav-Maga demo @ BRIGA.

BRIGA's Oydén, Dimitri from Commando Krav Maga and Ory from BRIGA.

!

Mayor cantidad de rondas en 20 min. de:

A.M.R.A.P. in 20 min. of:

!

20 walking lunges

15 pull-ups/sub-jumping pull-ups/trx or Jungle Gym rows

10 Thrusters (#100M,#75F)/sub-#35Kb or DBM, #18Kb or DB

5 Burpees

!

ENDURANCE WORKOUT

Big intervals

3+ horas antes ó después de tu WOD

3+ Hours before or after CrossFit Main Site WOD
Nadar/Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Correr/Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Solo 1 penalty...si tu último intervalo no es el más rápido...Foul: 2 minutos de máximo de pull-ups.

Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

Thursday 090415 WOD

REST DAY!
Si no entrenaste algún día, has el "benchmark" workout que quieras. Y practica algún movimiento que sientas que tienes débil.
If you missed a day, do the benchmark wod you want. And practice the moves you feel you need to work on.

Wednesday 090415 WOD

Ory, co-propietario y Head Trainer de CrossFit BRIGA demostrándonos su parada de mano. Ory estará próximamente en los Juegos Regionales de CrossFit para Latinoamerica y el Caribe como Head Judge. Ory, Co-owner and Head Trainer of CrossFit BRIGA showing us his handstand. Ory will be at the CrossFit Regional Games for Latin America and the Caribbean as Head Judge.

!
WOD:
3 rondas para tiempo de:
3 rounds for time of:
Lunges- 30 steps
KB swings- 30 swings
Push-ups- 30 reps
!
Practice:
Handstands
!
ENDURANCE WORKOUT
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts.
90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.
!
OHHH!...SE ME OLVIDABA, HOY MIÉRCOLES TENDREMOS UNA DEMOSTRACIÓN DE KRAV-MAGA EN EL GYM, CON NUESTRO AMIGO DIMITRI A LAS 8:00 DE LA NOCHE!
TONIGHT WE'LL HAVE A KRAV-MAGA DEMO @ THE GYM, WITH OUR FRIEND DIMITRI @ 8:00!

Tuesday 090414 WOD

Calentamiento:
Warm-up:
Yoga routine, 45 sec. hold on all movements.
!
WOD:
3 rondas para tiempo de:
3 rounds for time of:
50 Squats
21 Pull-ups (sub-assisted rows w/TRX or Jungle Gym)
21 Ring Dips (sub-jumping ring dips or dips on paralletts)
!
ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Nadar/Swim: 500m, add weighted vest or t-shirt for drag
Bike: 3 mile Hill climb, Incline between 6-12%
Correr/Run: 1.5 mile Hill climb, Incline between 6-12%
C2: 1200m, Damper setting between 8-10

Monday 090413 WOD

Para tiempo:
For time:
30 seconds of wall ball
30 seconds of slam ball
Descansa 1 minuto entre rondas. Repetir por 10 rondas.
Rest 1 minute between rounds.Repeat for 10 rounds. Record total reps for each round. Hold your numbers !!!

Técnica correcta, con botas. La forma no cambia, NUNCA! Proper run technique, with boots. The form does not change, EVER! CrossFit Camp Pendleton

ENDURANCE TRAINING

3 horas antes ó después de tu WOD
3+Hours before or after your WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
Todos esfuerzos máximos!
All out maximal efforts!

Friday 090410 REST DAY

REST DAY!

Thursday 090409 WOD

Nuestro amigo "Chino" Chavez, co-propietario y Trainer de CrossFit BRIGA durante su visita a nuestros amigos de CrossFit PERU. Gracias a Jaime y el resto de la gente por recibirnos. Nos vemos en Mayo en las Eliminatorias Regionales.
Our very own "Chino" Chavez, co-owner and Trainer of CrossFit BRIGA during his visit to our friends of CrossFit PERU. Thanks to Jaime and the rest of the gang. See you in May for the Regional Qualifiers.

!

8 rondas de intervalos Tabata de los siquientes 4 movimientos:

Tabata Interval 8 Rounds of the following 4 movements:

Wall Ball

Sit-Ups

Burpees

Box Jumps
In order to increase work output per interval, there will be a one minute rest between rotations. Go for max reps, no gaming. In continuing with this week's theme, any movement may be substituted for Double Unders ...except Burpees. Only hit the rope if you've got pretty consistent doubles.

!

ENDURANCE WORKOUT

3x20 sec.
3-5 horas antes o después de tu WOD

3-5 Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Sprint/Recover: 3 rounds of (20sec/60sec off, 20sec/50sec off, 20sec/40sec off, 20sec/30sec off, 20sec/20sec off, 20sec/10sec off) Start next round after 10 sec rest...

Wednesday 090408 WOD

"HELL'S BELLS"
Para tiempo:
500 repeticiones de cualquier movimiento con Kettlebells. Desde Press, Push-Press, Push-Jerk, Deadlift, Remos, Cleans, Swings...cualquier ejercicio que quieras.
For time:
500 reps of any Kettlebell movement. From Press, Push-Press, Push-Jerk, Deadlift, Rows, Cleans, Swings...any exercise you want!
!
ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE Of The Following Sports:
85% RPE, Cover as much distance as possible, choose your distance based on your event!
Nadar/Swim: 20 Min
Bike: SC- 30min, LC/U-60min
Correr/Run: SC-20min, LC-30min, U- 60min
C2: 20min

Tuesday 090407 WOD

If you haven't realized it by now. We don't like the high tech "running" shoes that specialize in stabilization, control, anti-pronation, anti-supination, blah, blah, blah. This one is for all of you visual learners. (CrossFit Chicago)
"Death Group"
Cada minutos hacer el siguiente trio:
Every minute on the minute perform the following trio:
3 Pushups
6 Situps
9 Squats
Al no poder completar el trio dentro del minutos, cambiar al siguiente minuto a:

On failure to complete the trio within a minute perform the following at the begining of the next available minute:
1 Pushup
3 Situps
6 Squats
Continua hasta que puedas completar el trio en el minuto.
Continue as long as you are able to complete the trio within a minute.
Terminar rutina después de 20 minutos.
Cease the workout after 20 minutes.
!

Mejor ejemplo de técnica perfecta, es solo cuestión de tiempo antes de comprar los zapatos de correr y este momento de gloria se pierda.Best example of perfect run technique, it's only a matter of time before the shoes are purchased and this moment of glory will be lost.

Elige UNA de las siguientes disciplinas para tu distancia específica:

Choose ONE of The Following Sports: For your specific Race Distance.
Nadar/Swim: SC: 600m TT, LC: 800m TT, U: 1000m TT
Bike: SC: 10 mile TT, LC: 15 mile TT, U: 25 mile TT
Correr/Run: SC: 1.5 mile TT, LC: 5k TT, U: 8M TT
C2: SC: 2k TT, LC: 3k TT, U: 5k TT

Monday 090406 WOD

Con mancuernas de #45/#35 completar 3 rondas de:
With 45#/35# dumbbells complete 3 rounds for time of:
21 Deadlifts
15 Squat Cleans
9 Push Jerks
!
ENDURANCE WORKOUT
30:20x8
3 + horas antes ó después del WOD
3+ Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Nadar/Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Correr/Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8

Wednesday 090401 WOD

4 rondas para tiempo de:
4 rounds for time:
20 KB Swing (1.5/1 pood)
40 Double Unders/Tuck-jumps
20 Pull-ups/30 assisted pull-ups (jungle gym, TRX, bands)
!
ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE Of The Following Sports:
Swim: 12 min @ 95% RPE 17-18
Bike: 30min @ 95% RPE 17-18
Run: 20min @ 95% RPE 17-18
C2: 12min @ 95% RPE 17-18