Wednesday 100630 WOD

Nos llegaron más 20 barras Olímpicas más y 5,000lbs! Eso significa que nosotros nos divertiremos más poniéndoles rutinas y ustedes tal vez no estarán tan felices...hahaha. More than 20 Olympic bars and 5,000lbs arrived yesterday! That means more fun for us programming wod's and less fun for you guys...hahaha.

Así que nada le dice "hola" a 25 nuevas barras que un buen "Fran"! So nothing says "hello" better to 25 new bars than a good 'ol "Fran"!

WOD

"Fran"

21-15-9:

Thrusters #95
Pull-ups

ENDURANCE TRAINING 

10x Hill Repeats 5x Rest

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

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

Elige UNA de las siguientes disciplinas: todos esfuerzos máximos.

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)

Tuesday 100629 WOD

WOD

10-9-8-7-6-5-4-3-3-2-1*:
Wall walk-outs

*después de cada set de walk-outs hacer 20yds de Jacaré push-up walks

*after every set of walk-outs perform 20yds of Jacaré push-up walks

ENDURANCE TRAINING 

Long Repeats
3+ horas antes o 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: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats  U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run/Correr: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/  LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
"Best Pace Possible"

Monday 100628 WOD

Jessica Sharratt profiled for SICFIT's Road to the 2010 CrossFit Games (SICFIT.com)

30-25-20-15-10-5:

Wall shots

Box jumps

Push-press

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 siguientes disciplinas:

Chose ONE of The Following Sports:

Todas las disciplinas hacer:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim/Nadar: Use pool or open water/usa piscina o mar abierta

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

Friday 100625 WOD

Kelly Slater no es el mejor surfer del planeta por nada. Se ha mantenido en la cima por más de 20 años por su ética de trabajo y por su entrega. Al igual que los mejores de cada deporte, Tiger, KB24, A-Rod, GSP...se mantienen un paso adelante del resto por que son los que más trabajan. Punto.
Kelly Slater is not the best surfer in the planet for nothing. He has stayed on top for more than 20 years because of his work ethic and his passion. Like all the best of every sport, Tiger, KB24, A-Rod, GSP...they stay on top because they're the hardest working athletes. Period.



Aquí está practicando MMA con la leyenda Vitor Belford. Here he is practicing MMA with the leyend Vítor Belford.

Para tiempo:

For time:

70 burpees

60 sit-ups

50 swings

40 S.D.H.P.

30 push-ups

ENDURANCE TRAINING

lactate

3+ horas antes o después de tu WOD de Fuerza y Aconcicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning 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 100624 WOD

5 rondas de:

5 rounds of:

12 Front Squats

20 kb walking lunges

25 Jumping Squats

30 Back extensions

ENDURANCE TRAINING

1:3 min

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas

Choose ONE of The Following Sports

Swim/Nadar, Bike, Run/Correr, C2

2 rondas de:

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

Nada de ritmo, este set de intervalos debe hacerse lo más cercano posible al esfuerzo máximo en cada intervalo.

No pacing, This interval set is to be done as close to all out as possible on each Interval.

Wednesday 100622 WOD

"Fight Gone Bad!"

Tres rondas de:

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

En esta rutina te mueves a cada una de las cinco estaciones después de un minuto. El reloj no se resetea o detiene entre ejercicios. Esta es una ronde de cinco minutos, después de los cuales se puede tomar un minuto de descanso antes de repetir.

A In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

Tuesday 100621 WOD

Clips from the Collision Course of 2008 in Vegas where we had the honor to train and learn from Jon Hinds himself great handstand drills and walking techniques. Then, putting it all together at the stairs.

Handstand practice. Bastante trabajo en el piso primero y después en la pared. Lots of work on the floor and then on the wall.
Parallettes.

Después

Then

Tabata whatever (they choose the exercises...20 secs work-10 secs x 8)

Monday 100621 WOD

12-9-6-3-6-9-12:

pull-ups

wall-shots

kb swings

box jumps

burpees

ENDURANCE TRAINING

1:1 Pacing

3+ horas después o antes de tu WOD de Fuerza y Acondicionamiento Físico

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

Elige UNA de las siguientes disciplinas:

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min Off

Mantén las distancias lo más consistente posible.

Hold distances as consistent 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= 2 min of max rep push ups.

Thursday 100617 WOD

20 yds de carretillas + 10 pull-ups

20 yds de carretillas + 10 pull-ups + 10 k2e

20 yds de carretillas + 10 pull-ups + 10 k2e + 10 push-ups

20 yds de carretillas + 10 k2e + 10 Swings + 10 pull-ups

Después/Then:

4 rondas/rounds:

5 DB Snatches

5 Floor K2E 

ENDURANCE TRAINING

12x20sec Hill Sprints

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

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"

Tuesday 100615 WOD

WOD

Para tiempo:

For time:

10 rondas/rounds:

2 Jumping Squats

1 Tuck Jump

3 Push-ups

4 rondas/rounds:

30secs Planks

30secs Mountain Climbers

30secs Planks

30secs Floor K2E

6 rondas/rounds:

20secs Ball-slams

20secs Lateral Jumps

ENDURANCE TRAINING 

6-4 Repeats 

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours Before Anaerobic Endurance Strength & Conditioning 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.

Wednesday 100616 WOD

WOD

4 mins Squats

3 mins Sit-ups

2 mins Mountain Climbers

1 min Pull-ups

EISCHENS YOGA 

ENDURANCE TRAINING

Tabata

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Elige UNA delas 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!

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

Monday 100614 WOD

WOD
"Partner-up"

* Una persona realizará las distintas formas de caminadas con las Kettlebells y realizará 5 reps de un ejercicio diferente al final de cada trip mientras el compañero realiza ejercicios con su propio peso.
* One person will perform the different types of Kettlebell walks and do 5 reps of a different exercise at the end of every trip, while the partner does a bodyweight exercise.

4 rondas de/ rounds of:
20 yds of KB Overhead walks and at the end 5 reps of push-press
20 yds of KB Rack walks and at the end 5 reps of KB Rack Squats or Suitcase Squats
20 yds of KB Farmer's Walk and at the end 5 reps of KB Row, KB Double Swings or Cleans
20 yds of KB Farmer's Walk and at the end 5 reps of KB Row, KB Double Swings or Cleans

** El compañero realizará en las rondas 1-3 Squats y en las 2-4 Mountain Climbers
** The partner will perform Squats on rounds 1-3 and Mountain Climbers on rounds 2-4.

ENDURANCE TRAINING
12x1 minute

3+ horas antes o 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, Bike, Run/Correr, C2
12x1 minute intervals, Rest 30sec between intervals.
Mantener la máxima distancia posible en cada intervalo.
Hold maximal distance possible on each interval.

Thursday 100608 WOD

2010 CrossFit Games North-Central Regionals


TODAY'S WOD: RESTORATION!

Después de un día como el de ayer, no hay nada mejor que descansar...bueno, tal vez si. Algo de trabajo para sacarle mayor beneficio al trabajo realizado. Para esto hoy jueves hemos preparado un coctel de EISCHENS YOGA con algo de trabajo de mobilidad y restauración.
After a long day like yesterday, there's nothing better that rest...well, maybe there is. Some work to really get the full benefit of all that hard work. That's why today we got a little cocktail of EISCHENS YOGA and a little mobility and restoration.

Es importante entrenar duro, pero una parte que muchas personas dejan por fuera es el realizar trabajo de restauración. Nuestros músculos, mejor dicho, nuestro cuerpo, tiene que soportar mucho durante nuestras rutinas difíciles. Y por supuesto que necesita recuperarse para poder aprovechar al máximo todo ese trabajo.
Is important to train hard, but one aspect that gets neglected by a lot of people is restoration work. Our muscles, better yet, our bodies, have to take a lot of punishment douring our hard workouts. And of course it needs to get back into form to get the maximize all that work. 

Hoy después de algo de mobilidad para preparar el cuerpo, realizaremos una práctica de Handstands, algo de muscle-ups y haremos trabajo en la pared. Después haremos un poco de EISCHENS YOGA para ayudar a recuperarnos de todo este trabajo duro que hemos realizado y a la vez para ir corrigiendo esos desbalances que tenemos todos debido a las malas posturas a las que nos hemos acostumbrado a lo largo de nuestras vidas.
Today after some mobility work to get the body going, will practice handstands, some muscle-ups and will do some wall-work. After will do some EISCHENS YOGA to get our body into balance and help us get back in top form, ready for Friday's workout.

ENDURANCE TRAINING

3x7min Intervals

3+ horas después ó antes 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, Bike, Run, C2
3x7 min intervals w/3min recovery between rounds.
Mantén la mayor distancia posible en cada una de las rondas de 7 minutos.
Hold maximal distance possible on each of the 7 min rounds.

Wednesday 100706 WOD

WOD

300 Montain Jumpers

3 rounds of/3 rondas de:

20 KB Swings

20 S.D.H.P.

20 Wallshots

then:

300 Montain Jumpers

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

ENDURANCE TRAINING

Tosh
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: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Descansa exactamente el tiempo que te toma realizar cada intervalo en cada set.

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.

Monday 100706 WOD

WOD
4 rondas de:
4 rounds of:

10 reps of: 3 Ball-slams + 2 push-ups + Reverse burpees (3+2+1 = 1 rep)
10 reps of: 6 Goblet Squats + 6 Goblet Lunges + 2 Tuck jump (3+2+1=1 rep)

Finisher:
4 sets of 10 pull-ups (diff style every set)