Monday 100531 WOD

Siguiendo con los videos de las eliminatorias para los CrossFit Games 2010, aquí está la final de los hombres de los Northwest Regionals. Aquí competían en individuales ó en grupos atletas de la talla del increíble Chris Spealer, quien terminó primero y en segundo lugar de los Games del año pasado Tommy Hackenbruck. Este video lo filmaron nuestroa amigos de CrossFit H.E.L., de Canadá, quienes estaban apoyando y filmando por supuesto a Jerome Perryman...quien terminó segundo, ganándose un spot en los CrossFit Games 2010.

Segunda parte de la Final Masculina.

Aquí están el resto de los videos de estas interesantes eliminatorias para que los disfruten:
Highlights from the Northwest Regionals - video [wmv] [mov]
Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]
The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

WOD
Mayor cantidad de rondas en 16 minutos de:
As many rounds as possible in 16 minutes of:

21 KB Swings
9/9 Push press/Jerks
6/6 KB Overhead Squat
*GO HEAVY/PESADO

ENDURANCE TRAINING
5x Intervals

3+ horas antes ó después de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim/Nadar: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run/Correr: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Ooops!

Por alguna razón los "posts" de la semana pasada se me borraron, así que mañana pondré los WOD's de todos los otros días para que tengan idea de lo que hicimos. Fue una semana dedicada a "bodyweight" principalmente, así que todas las rutinas estaban llenas de ejercicios para obligarnos a trabajar en nuestra postura correcta.

For some weird reason last week's posts where erased, so tomorrow I'll post all of last weeks WOD's so you guys get an idea of what we did @ BRIGA. It was a whole week dedicated to bodyweight exercises, so all the workouts where filled with exercises designed to make us work on maintaining proper posture.

Monday 100523 WOD

WOD
21-15-9-6:
Hindu push-ups
Ring dips
Walk-outs
Knees to elbows

ENDURANCE TRAINING
long intervals by time 2-4x repeats
3+ horas después de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following sports:
Swim/Nadar: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run/Correr:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cubrir la mayor distancia posible en cada intervalo.
Cover as much distance as possible on each interval.

Thursday 100520 WOD

2010 Crossfit Games D.C. Sectionals Highlights from Potomac Crossfit Raw on Vimeo.

WOD
7 rondas:
7 rounds:
30 Wall-shots
20 Box Jumps
10 Lateral Burpees (jump over 10 inch pvc pipe)

Crossfit Sectionals Toronto 2010 from Rosa Park on Vimeo.

ENDURANCE TRAINING
10x's Intervals 5x Rest
3+ horas después de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas: esfuerzos máximos
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)

Wednesday 100519 WOD

Staton Sectionals from dan staton on Vimeo.

2010 Oregon/Idaho CrossFit Sectionals Event 1

WOD
25 pull-ups
50 push-ups
75 sit-ups
100 squats

25 burpees
50 push-ups
75 sit-ups
100 squats

25 pull-ups
50 push-ups
75 sit-ups
100 squats

Photo Cortesy of CrossFit Endurance

ENDURANCE TRAINING
Tabata
3+ horas después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguintes disciplinas:
Chose ONE of The Following Sports:
Todos los deportes hacer 20:10 x 8 rondas, 20 segundos on y 10 segundos off, esfuerzos máximos
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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!
C2:Row 20:10x8

Tuesday 100518 WOD

2010 CrossFit Games Midwestern Sectionals WOD #2

WOD
4 rondas de:
4 rounds of:
1 min Lateral Jumps
1 min Wall-shots
1 min Lateral jump Burpees
1 min Box Jumps
1 min S.D.H.P.

ENDURANCE TRAINING
6-4 Repeats
3+ horas antes de tu WOD de Fuerza y Aconcicionamiento Físico ó CrosFit WOD
3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or 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.

Monday 100516 WOD

Esta es la rutina de entrenamiento que están haciendo nuestros amigos de Latinoamérica para prepararse para los CrossFit GAMES 2010. This is the workout routine our friends from Latin America are doing while preparing for the CrossFit GAMES 2010.

The Men's competition at the Central East Regionals by CrossFit Again Faster - video [wmv] [mov]

Este es un video de parte del WOD 1 del último día de competencia de los Central East Regionals, siguiendo al veterano de CrossFit Jeff Tincher. This is a video of WOD 1 of the last day of competition of the Central East Regionals, following the CrossFit vet Jeff Tincher.

WOD
"Jacked-up Elizabeth"
21-18-15-9-6-3 de/of:
Clean 135lbs
Ring dips

ENDURANCE TRAINING
As many rounds as 10:5x20
3+ horas antes de tu WOD de CrossFit
3+ Hours Before CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Corer, C2
10:5x20
10 seconds on, 5 seconds off for 20 rounds. Todos son esfuerzos máximos! La inclinación y el terreno los eliges tu/These are all out efforts! Incline and terrain are your choice.

Friday 100514 WOD

The women's competition at the North Central Regionals, CrossFit Journal preview video [wmv] [mov]

ENDURANCE TRAINING
12x20sec Hill Sprints
3+ horas después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run/Correr: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

Thursday 100513 WOD

WOD
"Squat's a bitch...and then you lunge"
50 squats
50 lunges
50 squats
40 lunges
50 squats
30 lunges
50 squats
20 lunges
50 squats
10 lunges
!

Trail Run debacle from brian mackenzie on Vimeo.

ENDURANCE TRAINING
4,2,1 Intervals
3+ horas después de tu WOD de Fuerza y Acondicionamiento Físico ó CrossFit WOD

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cubre la mayor distancia posible en cada uno de los intervalos.
Cover as much distance as possible in each of the prescribed time intervals.

Monday 100503 WOD

WOD:
Mayor cantidad de rondas en 7 minutos de:
As many rounds possible in 7 minutes of:
5 push-ups
5 Ring Dips

-Rest 1 minute-
Mayor cantidad de rondas en 7 minutos de:
As many rounds as possible in 7 minutes of:
9 Push-Jerks
9 KB Rows
-Rest 1 minute-
Mayor cantidad de rondas en 7 minutos de:
As many rounds as possible in 7 minutes of:
5 KB or DB Snatches Right
5 KB or DB Snatches Left
5 Burpees
!
ENDURANCE TRAINING
Mack's 20:10
3+ Horas después de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD

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

Choose One Of The Following Sports:
Has 20:10 x distancia. 20 segundos on, 10 segundos off. Para/descansa completamente durante los 10 segundos.

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