Friday 091030 WOD

"Brawl gone really bad"
Sledge Hammer Strikes
Hurdle Jumps
Barbell Windshield Wipers
B-plate swings
Slosh pipe holds
*Fight gone bad style - 1 min @ each station followed by 1 min rest. for 3 rounds.
!
ENDURANCE TRAINING
6x3min alt rest.
3+Hours After CrossFit WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

Thursday 091029 WOD

"Thursday Tabatas"

Reverse Crunches

Planks

Med-ball twists

Push-press

!

ENDURANCE TRAINING

Big Intervals
3 + Hours After CrossFit Main Site WOD
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
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
Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups

Wednesday 091028 WOD

4 rondas de:

4 rounds of:

400m

20 push-ups

30 S.D.H.P.

40 Sit-ups

!

ENDURANCE TRAINING

Hill Climb Time Trial
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, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10

Tuesday 091027 WOD

10 rondas de:

10 rounds of:

10 Wallshots

10 Ball-slams

!

ENDURANCE TRAINING

5 4 3 2 1 min
3+ Hours After CrossFit WOD
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 091026 WOD

9x Campeón del A.S.P. Kelly Slater, un ejemplo perfecto del atleta completo. Resistencia, Estamina, Velocidad, Fuerza, Flexibilidad, Balance, Coordinación, Agilidad, Explosividad y Precisión. Es el Surfer que más duro entrena y por esta razón sigue siendo el mejor, aún cuando es al menos 10 años mayor que la mayoría de sus rivales.

9x A.S.P. World Champ Kelly Slater, the perfect example of a complete athlete. Endurance, Stamina, Strength, Flexibility, Power, Coordination, Agility, Balance, and Accuracy. He's the hardest training surfer and that's why he's till the best, eventhough he's at least 10 years older that his rivals.

3 rondas de:
3 rounds of:
15 DB Thrusters #30-#15
15 Rind Dips
Descansa 1 minuto
Rest 1 minute
3 rondas de:
3 rounds of:
20 Sumo Deadlift High Pull
20 Jumping Squats
!

Badwater es tal vez la Ultra-Maratón (50-100+ millas) más famosa del mundo, este tipo de carreras son muy comunes dentro de la comunidad del CrossFit. Aún así, muchos cuestionan todavía si CrossFit y CrossFit Endurance pueden prepararte para eventos de resistencia cardiovascular.

Badwater is perhaps most famous Ultramarathon in the world, this type of races are very common in the CrossFit community. Still, many question if CrossFit and CrossFit Endurance can prepare you for this type of events.

Es un hecho probado e irrefutable, CrossFit funciona. Cada semana, cada día, hay personas al rededor del mundo corriendo más rápido, cubriendo más distancias, nadando por más tiempo, montando más kilómetros en sus bicicletas, remando más millas. Y lo principal es que están logrando todo esto con solo 6-6.5 horas de entrenamiento a la semana. Contrario al desgaste de las 20-34 horas a la semana del atleta convencional de este tipo de deportes.

Is a proven and irrefutable fact, CrossFit works. Every week, every day, there are people all over the world running faster, covering more distance, swimming longer, riding their bikes longer, rowing longer. And the most important thing is they're doing all this with only 6-6.5 hours of training a day. Instead of the 20-34 hours a week the "conventional" athlete trains a week.

ENDURANCE TRAINING
Lactate Shuttle
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/Nadar, Bike, Run/Correr, 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!

Thursday 091022 WOD

Alan Thesenvitz, "pegado al muelle" de Innercon, compitió en su primer Triatlón Sprint de su vida el fin pasado. Terminó 49 y 2do en su grupo de edad. Alan ha estado entrenando sólamente con CrossFit y CrossFit Endurance. Felicidades Alan. Alan Thesenvitz," Closest to the dock" from Innericon, Competed in his first sprint triathlon ever this weekend. He placed 49th overall and 2nd in his age group. Alan has been training only CrossFit and CrossFit Endurance. Congrats Alan.

Sabían que venía...

You knew it was coming...

WOD

200m run/corrida

max pull-ups

400m run/corrida

max sit-ups

400m run/corrida

max planks

200m run/corrida

max squats

!

ENDURANCE TRAINING

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:
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/ si desaceleras más de lo indicado
FOUL: 3 minutos de squat isométrico...En la posición de abajo, más abajo de PARALELO! Si tienes que levantarte, detén el cronómetro y sigue cuando bajes de nuevo.

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 091021 WOD

Un total de 1,600 millas de los trails de Wasatch entre los dos. Robert Tuller y Catra Corbett, dos de los mejores atletas de "Ultramaratones" dentro del mundo de CrossFit. A grand total of 1600 miles of Wasatch trails between the two. Robert Tuller, 10 finishes, Catra Corbett, 6 finishes. Must be the shirt Robert!

5 rondas para tiempo de:

5 rounds for time of:

12 Thrusters

15 K2E

18 Wallball shots

21 KB Swings

!

ENDURANCE TRAINING

30:20x8
3+ horas antes ó después de tu entrenamiento de fuerza y acondicionamiento ó CrossFit WOD

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:

Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim/Nadar: 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
Run/Correr: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Tuesday 091020 WOD

Nuestro amigo Steve Cotter haciendo sus famosas "jumping pistols". Steve fue uno de los presentadores en el Age of Quarell Workshop al que asistimos el pasado fin de semana en Santa Monica, California.

Otro videito de Steve, ahora haciendo un Get-ups con 64kg, sin manos!!!

10 rondas para tiempo de:

10 rounds for time of:

10 Pull-ups

10 Ring dips

!

Bmack y Carl revisando "skills y drills", Bienvenidos a sus femorales niños!!! Bmack and Carl going over the skills and drills, Welcome to your hamstrings boys!! GSX athletics.

ENDURANCE TRAINING

10x Intervals
3+ horas antes ó después de tu WOD

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

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 091019 WOD

Welcome to Australia.The Cell, an intense passion for training and learning to do it right!

Cinco rondas para tiempo de:

Five rounds for time of:

135 pound Hang squat clean, 15 reps

30 Push-ups

!

ENDURANCE TRAINING

Tosh

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/Nadar: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run/Correr: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)
Descansa exactamente lo que te tomó hacer cada intervalo. Ejm. 200m en 35 secs. descansa 35 secs.

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Aquí hay un video deo Workshop de Kettlebells en AF Performance Center el fin de semana pasado. El Workshop se llamó "The Kettlebell Training in the Age of Quarrel". Los presentadores fueron Mike Mahler, Steve Cotter, Ken Blackburn, Jason Dolby y Andrew Durniat. Fueron 3 dias de entrenamiento intenso de kettlebells, indian clubs, ejercicios de mobilidad, estiramiento dinámico y ejercicios de calentamientos, también Mike hablando de nutrición. Mucho sudor y trabajo duro. Fue un éxito total. Asistieron más de 40 personas incluyendo presentadores y participantes. Gente de todo U.S., (NY, Texas, Pennsylvania, Ohio, Colorado y Florida) y fuera de Estados Unidos (UK, Panama, Costa Rica Hungria y Canada). No solo fue educacional, muchos hicimos nuevos amigos y nos divertimos mucho. Disfruten el video.
Here is a video (short clips) of the Kettlebell workshop that was held at AF Performance Center this past weekend. The workshop was called “The Kettlebell Training in the Age of Quarrel“. The presenters were Mike Mahler, Steve Cotter, Ken Blackburn, Jason Dolby and Andrew Durniat. The workshop was 3 days of intense training in kettlebells, indian clubs, joint mobility exercises, dynamic stretching and warm up exercises and Mike spoke about nutrition. There were lots of sweat and hard work. The workshop was a success. There were about 40 people altogether including the presenters and the assistants. People from all around the state (NY, Texas, Pennsylvania, Ohio, Colorado, Florida) and outside of the state (UK, Panama, Costa Rica, Hungary and Canada) attended the workshop. Not only was it educational for all but everybody made lots of new friends and had lots of fun. Enjoy the video. (cortesy Alicia Fong)

"TGIF...OR IS IT"
3 roundas al estilo "Fight Gone Bad"
3 rounds "Fight Gone Bad" style
1-Battling Ropes
2-Agility Ladder
3-Sprawls
4-Wallshots
5-Med-ball Twists

1 minuto en cada estación, al final del minutos rotas a la siguiente. Después de completar las cinco estaciones, se toma un descanso de 1 minuto.
1 minute in every station, rotating to the next one on the minute. After you complete the five stations, take a 1 minute break.
!
ENDURANCE TRAINING
Intervals
3+ horas antes ó después de tu WOD
3+ hours before CrossFit WOD
Mayor distancia posible, elige UNA disciplina,
Max distance possible, choose ONE sport only,
Swim,Bike,Run or C2
4x(5 min w/3min recovery between intervals)
Foul if you get slower or loose distance on each round.
Foul: 2 min of max rep push ups.

Monday 091015 WOD

7 rondas de:
7 rounds of:
21 Shoulder Press
21 Back Extensions
21 Push-ups
!
ENDURANCE TRAINING
Complete Recovery Intervals
3+ horas antes ó después de tu WOD
3+ hours after after CrossFit WOD
Elige UNO de los siguientes intervalos:
CFE choose one of the folowing all out intervals:
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)

Wednesday 091014 WOD

Mil disculpas por haberlos abandonado todos estos días. Por motivo de nuestro viaje el jueves pasado a Santa Monica, California, para asistir a otro exelente Workshop de entrenamiento organizado por nuestro buen amigo Mike Mahler, no tuvimos mucho tiempo para mantenerlos al tanto de lo que estábamos haciendo en el "Green Box".

Pero nuestros "brigadeers" han estado entrenando más duro que nunca y todos los días está llegando gente nueva. La verdad que es un momento muy emocioante para nosotros por que ustedes están realmente respondiendo muy bien a las rutinas que están haciendo.

En esta foto estamos con nuestros hermanos Adriana and Lance de CrossFit Hardcore, Boca Raton...siempre es bueno saber que no somos los únicos "thinking outside the box".

The Briga Team with our brothers Adriana and Lance from CrossFit Hardcore, Boca Raton...is always nice to know we're not the only ones thinking outside the box.

WOD

4 Rounds For Time:
600M Run
25 K2E
15 Box Jumps

ENDURANCE TRAINING

Macks 20:10
3+ Hours Before CrossFit Main Site WOD
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

Monday 091005 WOD

Mike Burke does Fran with 50lbs vest from Hybrid Athletics on Vimeo.

Mike Burke de CrossFit Strongman hace un Fran con un chaleco de 50lbs.

"Kelly"
Cinco rondas para tiempo de:
Five rounds for time of:
Run/Correr 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
!
ENDURANCE TRAINING
5-30 sec
3 + horas ante 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/Nadar, Bike, Run/Correr, 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

Friday 091002 WOD

Some Kelly Slater vid on a Friday is never bad! I know this is not CrossFit, but is Slater, so what the hell!

TABATA'S AND NOTHING ELSE!
1.) BOX JUMPS
2.) DIPS
3.) PLANKS
4.) SQUATS
5.) JUMPING PULL-UPS
6.) BURPEES
Thanks to CrossFit St. Charles, I'm sure my clients appreciated this WOD!
!

B-Mac habla de por qué tus running shoes suck! Y después se preguntan que por qué les deule todo!

ENDURANCE TRAINING
10x Hill Repeats 5x recovery
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: All out efforts.
Swim/Nadar: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run/Correr: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Thursday 091001 WOD

005: Love vs Obsession from Patrick Cummings on Vimeo.

Brian talks recently in front of a CrossFit Endurance Cert about the distinction between love and obsession in the endurance community.
7 Rondas para tiempo de:

7 Rounds For time of:

15 Kettebell Swings

15 Weighted Lunges
* Hay un penalty de 10 Burpees por cada vez que la kettlebell toca el piso.

* There is a 10 Burpee penalty for everytime the kettlebell touches the floor.

!

ENDURANCE TRAINING

Complete Recovery Intervals
3+ horas antes ó después de tu WOD

3+ hours before or after after CrossFit WOD
Elige uno de los siguientes intervalos:

CFE choose one of the folowing all out intervals:
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)

CrossFit Endurance - Why POSE? from CrossFit Newcastle on Vimeo.

Por qué el método POSE de correr? Brian explica por qué....si corres y no corres POSE, estás gastando más energía de la necesaria.