Tuesday 093006 WOD

005: Love vs Obsession from Patrick Cummings on Vimeo.

Nuestro amigo Brian habla recientemente en una Certificación de CrossFit Endurance de la distinción entre amor y obsesión en la comunidad de carreras de resistencia. Brian talks recently in front of a CrossFit Endurance Cert about the distinction between love and obsession in the endurance community.

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WOD

En grupos de 5 personas:
In groups of 5:
Thrusters
Box Jumps
Burpees
Slam Balls
200 M run/corrida
Todo el mundo rota estaciones cuando la persona corriendo los 200 metros regresa al gym.
Everyone rotates stations when the person doing the 200 meter run returns to the gym.
El workout terminará a los 25 minutos.
The workout will stop at 25 minutes.
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ENDURANCE TRAINING
Elige UNA de las siguientes disciplinas:
Choose One Of The Following Sports:
95% RPE for your race distance.
Swim: 8min
Bike: 20min
Run: SC: 10min. LC: 12min. U: 20min
C2: 8min

Monday 092906 WOD

2009 CrossFit Qualifier from TJ's Gym/CrossFit San Rafael/Corte Madera from TJ Belger on Vimeo.

Así es como se ve el CrossFit al nivel más alto. Gracias a nuestros amigos de CrossFit San Rafael por la pequeña muestra de lo que fueron las eliminatorias de NorCal.

Completar mayor cantidad de rondas en 20 minutos de:
Complete as many rounds as possible in 20 minutes of:
DB Hang clean, 15 reps (#40M-#20F)
12 Ring dips
21 K2E (Knees to Elbows)
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ENDURANCE TRAINING
Death By 10 Meters
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE Of The Following Sports:
Swim, Bike, Run, C2
10 meters on then min. every minute add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Friday 092606 WOD

"Fight gone wild"
Al estilo FGB (1min x estación)
FGB style (1min x station)
1) Tire Flips saltando adentro y afuera/jumping in and out
2)Sledge Hammer
3)Battling Ropes
4)Heavy bag half moons
5)Slosh Pipe hold
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ENDURANCE TRAINING
Weighted Hill Climb Time Trial
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10

Preparación Física General.

Puede que hagas CrossFit por muchas razones. Tal vez solo quieres hacer ejercicio y estar más sano. Tal vez quieras perder peso. Tal vez te guste entrenar con gente tan apasionada por el entrenamiento como tú. Tal vez eres competitivo por naturaleza y necesitas tener retos nuevos todos los días. Tal vez tu trabajo depende de que estés preparado para lo inesperado...


Una vez leí un artículo acerca de CrossFit donde el autor se burlaba de nosotros diciendo que los atletas de CrossFit se estaban preparando para alguna hazaña superhumana que tal vez nunca tengan que afrontar. Es cierto, tal vez viva el resto de mi vida sin tener que realizar un acto heroico...o, tal vez tenga que realizar varios en un mismo día. ¿Quién sabe? No sabemos lo que la vida nos vaya a tirar mañana. Una madre ó un padre tal vez tengan que salvar a su familia en un incendio. Una maestra tal vez tenga que proteger a sus alumnos de algún acto de violencia. Tal vez el avión en que viajas cae, ya sea al agua ó en medio de una selva ó bosque y tengas que buscar ayuda ó simplemente llegar a un lugar a salvo. Un policía ó bombero puede que salga a trabajar mañana y no regrese a sus seres queridos.

La preparación física general no es una garantía para el éxito. Los "CrossFitters" no son superheroes. Dicho esto, honestamente creo que los atletas de CrossFit están mejor preparados tanto física como mentalmente para lo que sea que la vida les tire en su camino. Cuando entrenas duro en todas las formas, tiempo y modalidades, estás mejor preparado para manejar las exigencias sencillas de la vida y hasta lo extraordinario.

Wednesday 090624 WOD

the Bear, the press, the burp, crab!

5 rondas de:

5 rounds of:

Bear Crawl

10 push-press (#35M-#18F)

Crab walk (forward)

10 burpee tuck-jumps

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ENDURANCE TRAINING

Macks 20:10
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:
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K

Tuesday 090623 WOD

Cada minutos:
On the minute:
Completa 5 burpees-5 ring dips y máxima cantidad de "thrusters" #40-#35lbs M, #15-#10lbsF cada minuto. La meta es completar 100 thrusters en total.
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.The goal is to complete 100 total thrusters.
*Al principio de cada minuto realiza los 5 burpees y 5 dips, por el resto del minuto realiza la mayor cantidad de thrusters que puedas hacer el resto del minuto, hasta llegar a 100.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
"Postea" el número total de minutos que te toma hacer 100 thrusters.
Post the total number of minutes it took to reach 100 thrusters.

Monday 090622 WOD

PRISON WORKOUT 12, 10, 8, 6...2 AS FAST AS POSSIBLE
1) Dive bombers: Stability: Down Dog Push-ups; Strength: Hindu Push-ups; Power: Dive Bombers
2) Chin Ups: Stability: 60 Degree; Strength: 90 Degree or Jump Chins; Power: Chin ups
3) DB Squats #50-#30
4) DB Deadlift #50-#30
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ENDURANCE TRAINING
10x Repeats
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: All out efforts.
Nadar/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)
Corre/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)

Wednesday 090617 WOD

"FILTHY FIFTY WITH A TWIST"
Para tiempo:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Mountain Climbers
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Ball Slams
50 "Atomic Push-ups" w/TRX
50 Double unders/Tuck Jumps
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ENDURANCE TRAINING
1:1 pacing
3+horas antes ó después de tu WOD
3 + Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE Of the following Sports then do:
Nadar/Swim, Bike, Correr/Run, C2
3 rondas de:
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Manten las distancias lo más constantes posibles, en las corridas, ida y vuelta. C2 y natación, mide en metros.
Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups

Monday 090714 WOD

Nuestro amigo Vic Zachary de Bayou City CrossFit fue uno de los competidores más constantes durante los CrossFit GAMES 2009, quedando en un respetable lugar 32, por encima de muchos de los nombres famosos del mundo del CrossFit. GO VIC...OR VICSITO AS YOUR MOM SAYS!

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Completa la mayor cantidad de rondas en cada una de las estaciones de 5 minutos:

Complete as many rounds as possible in each of the 5 minute work stations:
1 - 20 Supermans and 20 ab-mat situps

2 - 20 Kettlebell Swings 53#/35# and 20 Box Jumps 20" box

3 - 10 KB Deadlifts and 10 KB Squats

4 - 100 saltos de soga and 20 pushups
1-2 minutos de descanso entre estaciones

1-2 minute rest between stations

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ENDURANCE TRAINING

10x Repeats
3+ Horas antes ó desúés de tu WOD

3+ Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas: máximo esfuerzo.

Choose ONE of The Following Sports: All out efforts.
Swim/Nadar: 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)

Monday 090622 WOD

"SWEATY BALLS"

1 minuto x estación y 15 secs entre una y otra. Usa la misma bola medicinal para todos los ejercicios, sin dejarla caer. *penalty de 10 burpees x cada caída.

1 minute x station & 15 secs between each other. Use the same medicine ball for all excercises, without letting it drop. * 10 burpee penalty!

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Push-press

walking lunge

lateral jumps

squats

push-ups

wall-balls

sit-ups

broad jumps

ball-slams

Correr/Run

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ENDURANCE TRAINING

Time Trial
3+horas antes ó después de tu WOD.

3+hours before or after your WOD.

Elige UNA de las siguientes disciplinas y has la siguiente distancia dependiendo de tu necesidad.
Choose ONE sport and do the following for your distance:
Nadar/Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Correr/Run: SC: 2 mile , LC: 5k , U: 10k
C2: SC: 2k , LC: 3k , U: 6k

SATURDAY 090606 WOD

Completa cinco rondas para tiempo de:
Complete five rounds for time of:
5 push jerks (M:155#/W:115#)
10 push ups
20 squats

FRIDAY 090605 WOD

21-15-19 de/of:
Wall Ball
Double Unders
Push Press
Burpees
S.D.H.P.
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ENDURANCE WORKOUT
4-6x Repeats
3+ horas antes ó después de tu WOD
3+ Hours before or after Crossfit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Nadar/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.
Correr/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.

Thursday 090604 WOD

Mi amigo Héctor me habló de este video hace semanas y hasta ahora me siento a "postearlo" por que la verdad es que es increíble.

My friend Héctor talked to me about this video a couple of weeks ago and I finally sat down, looked for it...it is trully amazing!
"Erin"
Cinco rondas para tiempo de:
Five rounds for time of:
40 pound Dumbbells split clean
15 reps 21 Pull-ups
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Trabajo Adicional:
Accessory Work:
3 rondas de:
3 rounds of:
3 Heavy Turkish Get-Ups Each Side
30 Russian Twists w/medicine ball
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ENDURANCE WORKOUT
3 horas antes o después de tu WOD de CrossFit

3 + Hours Before CrossFit Main Site WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of The Following Sports:

Nadar/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.

Correr/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)

Tuesday 090602 WOD

Práctica:
Practice:
Cleans (DB, bar, KB)
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WOD
Met-Con:
“conditioning complex”
4 rounds.
8 exercises. Tabata style circuit. 20 sec work 10 sec rest. per round
Resting 1:30 between rounds.
KB swing (#55,#25)
Burpees
Sumo Deadlift High Pull
Battle Ropes
Jumprope (fast fast fast)
Mountain climbers
sit up
plank
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ENDURANCE WORKOUT
Tabata 20:10x8
3+ horas antes ó después de tu WOD
3+Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10x8