Wednesday 090930 WOD

REST DAY!

Hoy estaremos cerrados debido al Duelo Nacional decretado en nuestro país por la muerte del Ex-Presidente Guillermo Endara. Tómense el día para descansar, aunque si sienten ganas de hacer algo, pueden hacer la rutina de resistencia cardiovascular que siempre les "posteo".

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ENDURANCE TRAINING

Rate Perceived Exertion TEMPO
Elige UNA de las disciplinas y UNA de las distancias

CFE choose ONE sport and ONE distance: 16 RPE (Rate Perceived Exertion)
Swim/Nadar: SC: 500m, LC: 800m, U: 1000m
Bike: SC: 12M, LC: 20M, U: 30M
Run/Correr: 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)

Tuesday 090929 WOD

5 rondas de:

5 rounds of:

15 Burpees

20 Supermans

20 Jumping Squats

20 Ab-mat sit-ups

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ENDURANCE TRAINING

3-5 hours before CrossFit WOD
Elige UNA de las siguientes disciplinas

Choose ONE of the following sports
Swim/Nadar: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 3 sec of each other) + 2 x 200m/y (1 min recovery, holding within 4 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 5sec in even/odd directions if outside. 2min recoveries.
Run/Correr: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 4 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries
Foul if you deviate from best interval:
Tabata isometric squats 20:10x8: Hold bottom postion for 20sec, then 10 sec of squats

Monday 090927 WOD

Felicidades a nuestro nuevo amigo Dave Camarillo, maestro cinta negra de Judo y BJJ, por la apertura de su nueva academia Guerrilla Jiu-Jitsu Gym’s. Le deseamos toda la suerte del mundo en este nuevo proyecto. En el mes de noviembre estaremos entrenando de nuevo con él y estamos preparándoles una sorpresa para el mes de diciembre.
Congrats to our new friend Dave Camarillo, Judo and BJJ Black Belt, on the grand opening of his new Academy Guerrilla Jiu-Jitsu Gym’s. We wish him all the best on this new project. On November we'll be training again with him and we're cooking a little surprise for you guys for the month of December.

7 rondas, para total de repeticiones, con 60 secs en cada ejercicio:
7 rounds, for total reps, with 60 second at each exercise:
95lbs Thruster
Pull-ups
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ENDURANCE TRAINING
240:120 x 4
3+ horas antes ó después de tu WOD
3+ hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:
CFE Choose ONE Sport for the following:
240 seconds / 4 minutes on:120 seconds / 2 minutes off x 4...
4 rounds of 4 minutes all out and 2 minutes rest between each of the 4 minutes.

Tuesday 090922 WOD

Cinco rondas para tiempo de:
Five rounds for time of:
24 Wallball shots
18 Renegade Rows (9x lado/9x side)
9 Gorilla Push-ups
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ENDURANCE TRAINING
30 second intervals
3+ horas antes ó después de tu WOD
3+ hours before or after your CrossFit WOD.
Elige UNA de las siguientes disciplinas:
Choose ONE of the following sports:
Swim/Nadar, Bike, Run/Correr, C2
Esfuerzos máximos:
All out efforts:
3 rondas, 2 min totales de descansos entre rondas
3 rounds, 2 min total rest between rounds
30 sec 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.

Monday 090921 WOD

Entrevista de Tony Blauer

Tres rondas de, 1:00 - :45 - :30, para tiempo de:
Three rounds, 1:00 - :45 - 30, for time of:
45 pound DB Thruster (scale as needed)
Pull-ups (sub: bands, jumping)
Ring-dips (sub: bands, Jumping)
* en lugar de hacer un Fran tradicional, dedicí darle un toque distinto. En vez de las tradicionales 21-15-9 reps, se va a hacer por tiempo. Y por supuesto que añadí los ring dips 'pa joder!
* instead of doing the traditional Fran, I decided to give it a little twist. Instead of the regular 21-15-9 reps, we're doing it for time. And of course I added the ring dips, just for the hell of it!
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ENDURANCE TRAINING
2:1 your choice
3+horas antes ó después de tu WOD
3+ hours before or after CrossFit WOD
Elige 1 disciplinas y un esquema de intervalos
CFE choose 1 sport and 1 interval scheme
All Sports: 80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8
Al final de cada set...
At the end of the set...
Swimmers: Max Rep Pull Up
Bike: Max Rep Squats
Run: Max Rep Push Up
C2: Max Rep Jumping Squat

Thursday 090917 WOD

Somos los primeros graduados de esta nueva Certificación. Vamos a cambiar la forma en que la gente entrena para los deportes de combate. Gracias a los chicos de Sin City CrossFit por permitirnos invadir su "box" por el fin de semana. Este Afiliado es el "Pit" de los CrossFit's.
We are the first graduates of this new Cert. We are going to change the way people train for combat sports. Thanks to the Sin City CrossFit Crew for letting us invade their "box" this last weekend. This is the "Pit" of CrossFit's.
THE PIT MASTER HIMSELF
John and Dave where amazing!...and funny as hell! Thanks guys for such an amazing learning experience. You guys are awesome teachers. Grappling Time!...Thanks again to the amazing Dave Camarillo. He makes it look effortless!
Todavía escucho los gritos de John!...hahaha

I can still hear John screaming!...hahaha

Aquí estoy con mi CrossFit Briga t-shirt en el medio...tirando con todo!

Here I am with my CrossFit Briga t-shirt in the middle...going at it!

"Here are some pictures of our first Pit Combative PT Certification course… Cogratulations to all of the students. You guys did a great job, and welcome to The Pit family. Special thanks to Judo & BJJ master Dave Camarillo he is a penomonal teacher, as well as great friend… and SinCity CrossFit was a great place for this course. SinCity CrossFit is “The Pit” of CrossFit’s, great Coaches, great students, great attitudes, no egos, hard training, tons of fun. the Pit is proud to be affiliated with you… Billy… you know your mission."

-John Hackleman
TODAY'S WOD

Warm-up:
Eischens Yoga

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40/20: 40 sec. on/ 20 sec. off, REPETIR por 10 minutos ALTERNANDO entre:

40/20: 40 sec. on/ 20 sec. off, REPEAT for 10 minutes ALTERNATING between:

1-Burpees

2-Med-ball Slams

DESCANSA 2 MINUTOS Y DESPUÉS:

REST 2 MINUTES, THEN:

40/20: 40 sec. on/ 20 sec. off, REPETIR por 10 minutos ALTERNANDO entre:

40/20: 40 sec. on/ 20 sec. off, REPEAT for 10 minutes ALTERNATING between:

1-Jungle Gym/TRX Leg Curl

2-Push-ups

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ENDURANCE TRAINING

Interval
3-5 horas antes ó después de tu WOD

3-5 hours before or after WOD
hacer UNA de las siguientes:

do ONE of the following:
Swim/Nadar: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run/Correr: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)
Descansa el tiempo exacto que te toma hacer cada set. Ej. 200m corrida en 35 sec. descansa 35 sec...después correr 400m...

Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc

Wednesday 090909 WOD

"Team Workout"

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3 rondas de:

3 rounds of:

Run/Correr 200m

Wallball shots

Push-Press

Burpees

*3 personas entrenan en cada uno de las tres estaciones mientras el cuarto corre. Al regresar este se rotan las estaciones. Al terminar de correr todos, toman 1 minuto de descanso.

*3 persons train at each of the three stations while the forth runs. They rotate when the runner returns. When all four members finish running, they take a 1 minute rest.

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ENDURANCE TRAINING

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

Tuesday 090908 WOD

"Midline Stabilization Day 2"

3 rondas de cada uno:

3 rounds of each:

30 on-10 off- Jungle Gym reverse Crunches

30 on-10 off- Jungle Gym side to side crunches

30 on-10 off- Jungle Gym Saw

Después:

Then:

3 rondas de:

3 rounds of:

30 secs on-10 off -Med-ball Russian Twist #20-#14

30 secs on-10 off -Ab-mat sit-ups

30 secs on -10 off- Back extensions

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ENDURANCE TRAINING

5 4 3 2 1 minutes
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/Nadar, Bike, Run/Correr, C2
Por:

For:
5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Monday 090709 WOD

"Hang-Thrust"

Cinco rondas para tiempo de:

Five rounds for time of:

95-pound Hang Clean, 10 reps (sub: DB hang clean)

15 Pull-ups

75-pound Thruster, 20 reps

* Escalar lo necesario/scale as needed

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Mike Raemer terminando el Ironman de Arizona con 6 horas de entrenamiento con CrossFit Endurance, en su primer intento. Buen trabajo Mike! Mike Raemer Ironman Arizona average of 6 hours of training a week on CrossFit Endurance. 1st Iron man attempt. Nice job Mike! (foto: crossfitendurance.com)

ENDURANCE TRAINING

Interval Madness
3+ horas anes ó después de tu WOD

3+ Hours before or after WOD
Swim/Nadar: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)
Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)
Run/Correr: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)
Foul - si te demoras más de 3 segundos en cada ronda, en cada intervalo /if you get slower by more then 3 seconds each round, for each interval.
Foul: Max Rep Pullups (you can foul more then once)

Thursday 090903 WOD

"HELEN"
3 rondas para tiempo de:

3 rounds for time:

Run/Correr 400 meters

21 Kettlebell swings, 53/35lb

12 Pull-ups

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ENDURANCE TRAINING

6x Repeats
3+ horas antes ó después de tu WOD

3+ Hours before or after CrossFit WOD
Elige UNA de las sigueintes disciplinas:

Choose ONE of The Following Sports:
Swim/Nadar: 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/Correr: 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.