Thursday 100729 WOD

Affiliate Event 1, Heat 5 Download as QuickTime.  Download as Windows Media. Buddy carries, heavy thrusters and pull-ups kick off the Affiliate competition WOD

WOD

Tabata: Ball-slams + lateral jumps

then:

4 rounds of/4 rondas de:

10 push-jerks

16 (8 each side) med-ball chops

Practice: muscle-ups!

ENDURANCE TRAINING

Tabata

3+ horas antes o después de tu WOD de CF:

3+ hours after CF WOD:

All sports: 20:10 x 8 nothing else! Post distances covered for each round. Men: 20lb vest, Women: 10lb vest for eveything but the swim.

Swim/Nadar: Use a pool or open water

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more. FYI, the 200 watts gets easier the faster you pedal!

Run/Correr: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Avoid if you do FGB... Otherwise, Row 20:10 x 8 post total meters.

If you can't use these tools, do your best.

Wednesday 100728 WOD

Tanya Wagner, 2010 CrossFit Games winner during The Affiliate Cup Challenge at this year's CrossFit Games.

 2010 CrossFit Games winner Tanya Wager durante The Affiliate Cup

Oydén, Tanya, Tony & Ory durante los CrossFit Games 2010.

 

WOD

For time/para tiempo:

200 push-ups*

*cada vez que te detienes tendrás que hacer 15 KB swings/you have to do 15 KB swings every time you stop.

Cash out: Double-under practice and grip strength and rope climbing drills.

ENDURANCE TRAINING 

2x By Time

3+ horas antes o después de to 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: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run/Correr: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Tuesday 100727 WOD

Siguiendo con los videos de los CrossFit Games 2010 aquí hay uno del Heat 3 del segundo evento.

Mens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

WOD

Para tiempo/For time:
50 jumping squats
50 walking lunges 25/45
50 jumping squats
40 walking lunges
50 jumping squats
30 walking lunges
50 jumping squats
20 walking lunges
50 jumping squats
10 walking lunges

ENDURANCE TRAINING
Tempo 80-90%
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ after your Force and Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim/Nadar: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run/Correr: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Monday 100726 WOD

Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

WOD

21-15-9:

Burpee lat-jumps

Pull-ups

Hang Squat Cleans

ENDURANCE TRAINING

10x30sec Sprints

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: 10 x 30sec all out Efforts using paddles and 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"

Friday 100723 WOD

Oyden, Coach Glassman, Ory & Lisa Lugo

WOD

4 rounds for time/4 rondas para tiempo
20yds shuffle+20yds side shuffle
10 pullups
20yds shuffle+20yds side shuffle
15 pushups
20yds...
20 situps
20yds...
25 squats

ENDURANCE TRAINING 

6x3min alt 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:

Choose ONE of The Following Sports:

Swim/Nadar, Bike, Run/Correr, 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.

Resumen de los 2010 CrossFit Games en español!

Estoy poniéndole los toques finales a mi resumen anual de los CrossFit Games en español. Tuve la oportunidad de ir al HOME DEPOT CENTER en Carson, Califonia a ver los Juegos de este año y estaré "posteando" tanto fotos como videos de todo lo que pasó en este emocionante fin de semana.

Como un "preview" de lo que viene les hablaré de varias cosas que me llamaron la atención. Varios, para no decir muchos de los favoritos me pareción que quedaron muy, muy mal. No tanto por la posición en que terminaron, sino que se vieron mal en varios eventos en los cuales debieron dominar o al menos posicionarse mejor que competidores que en teoría eran más débiles.

Esperen el fin de semana un resumen completo con el "insight", algunas entrevistas que hice personalmente a varias de las personalidades del mundo del CrossFit.

Thursday 100722 WOD

Videos del primer día de competencia de los CrossFit Games 2010. Mens Event 1, Heat 4: Download as QuickTime. Womens Event 1, Heat 4: Download as Windows Media. Download as QuickTime. Download as Windows Media.



WOD
"Practice,practice,practice"

Push-Jerks
Overhead Squats
Snatch
Squat Snatch

ENDURANCE TRAINING
1 minute ladder

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, Bike Run/Correr, C2
Todos esfuerzos máximos.
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Wednesday 100721 WOD

Chris Spealer y Heather Bergeron, dos de los atletas que dieron de qué hablar durante los Juegos.

Rich Froning, la sorpresa de los Juegos. Rich Froning, the surprise of the Games. Esperen mi resumen en español de lo que vivimos en los CrossFit Games 2010. BRIGA estuvo el fin de semana en el HOME DEPOT CENTER en California, viendo a un grupo de los que me atrevo a llamar los atletas más "fit" del mundo.

WOD

800m run
Then/despúes:
3 rondas de:
3 rounds of:
15 Thruster
18 KB Swings
21 Wall-shots
at the end/al final:
800m run

ENDURANCE TRAINING

2x5/5x1 minutes

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

2x5 min intervals w/2min recovery between intervals

El próximo grupo de intervalos empieza después de tus 2 minutos de recuperación

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Mantener la mayor distancia posible en cada uno de los intervalos

Hold maximal distance possible on each of the set intervals.

Tuesday 100713 WOD

Este video demuestra un poco lo que fueron los CrossFit Games del 2009. Mañana, salimos para Carson, CA, a los Games del 2010. Les estaremos "posteando" constantemente lo que está pasando para que tengan una idea de cómo se vivieron.


Este fue el camino a los Games de este año. La competencia será más dura, el ganador realmente podrá ser considerado entre las personas "más fit" del planeta.

WOD

4 time:

200m run

30 push-ups

30 box-jumps

200m run

30 burpees

30 jumping squats

200m run

30 ball-slams

30 lunge steps

200m run

ADVANCED

5 rondas:

5 rounds:

400m run

15 Thrusters #135lbs/#115lbs

Cypher Vision - A Short Film from Quiksilver on Vimeo.

See Dane Reynolds, Julian Wilson, Jeremy Flores and Kelly Slater in Quiksilvers Cypher Vision A Short Film. Shot at 1000 frames a second with a revolutionary camera that had never been used to shoot surfing or film in the ocean, you will trip out on the amazing high definition footage and super slo-mo sequences of the world's best surfers. See every drop of spray, their boards flexing when they land big airs, their body contortions, and the unique lines they draw on every wave. It's high performance surfing as never seen before. More at quiksilver.com

ENDURANCE TRAINING

30:20x8

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:

All sports do: 30:20 x 8 rounds, 30 seconds on 20 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 30:20x8

Monday 100712 WOD

WOD

5 rondas de:

5 rounds of:

250m row

12 Deadlifts

15 Ring Dips

20 Wall-shots

ADVANCED:

5 rondas de:

5 rounds of:

15 KB Swings

10 Push-press

10 Handstand push-ups

ENDURANCE TRAINING 

30:20x8

3+ horas despues 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:

All sports do: 30:20 x 8 rounds, 30 seconds on 20 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 30:20x8

Saturday 100710 WOD

WOD

Para tiempo:

For time:

10 Deadlifts

20 Wall-shots

10 Power cleans

20 KB Swings

10 Front Squats

20 Box Jumps

10 Push-press

20 pull-ups

10 Back squats

20 Burpees

ENDURANCE TRAINING

Hill Repeats

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: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 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/ heavy tension.

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 10 seconds. 2 min recoveries.

Friday 100709 WOD

INDIAN CLUBS DAY & Mobility Work Day!

Después de una semana de trabajo duro nos dedicamos el día de hoy a recuperarnos y trabajar en mejorar nuestro rango de movimiento. No todo es sufridera, también hay que tomarse el tiempo para trabajar en nuestra recuperación y en mejorar nuestra técnica en los principales movimientos o en los movimientos que nos estén dando un poquito más de trabajo.

ENDURANCE TRAINING 

Tempo 85-95%

Anaerobic Endurance Strength and Conditioning  Rest Day

Elige UNA de las siguientes disciplinas:

Choose ONE of the following sports:Sports

Swim/Nadar: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run/Correr: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Thursday 100708 WOD

WOD

400m run

3 rope climbs

30 pull-ups

12 Thrusters

400m run

2 rope climbs

20 pull-us

10 Thrusters

400 run

1 rope climb

10 pull-ups

8 Thrusters

ENDURANCE TRAINING 

1:1 ladder

  3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento o 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, Bike, Run/Correr. C2

45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

Wednesday 100707 WOD

WOD

4 rondas de:

4 rounds of:

100 jump jump revolutions

25 Squat Cleans

25 Box jumps

25 Jungle Rows

25 sit-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.

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)
Rum/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 100706 WOD

Gabriel terminando sus presses después su corrida y camino a lo que le gusta: BURPEES!

WOD

400m
30 wall-shots
30 jumping lunges
400m
30 Kb swings
30 ring dips
400m
30 push-press
30 burpees
400m

ENDURANCE TRAINING 

5x Intervals
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento o CrossFit WOD

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

Elige UNA de las siguientes 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

Monday 100705 WOD

WOD

Sumo Deadlift High Pull:

3-3-3-3-3

A.M.R.A.P. in 13 minutes of/de:
15 Squats
9 Toes to bar or knees to elbows
6 S.D.H.P.

ENDURANCE TRAINING 

4x5min
3+ horas antes o después de tu WOD de Fuerza y Aconcionamiento

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim/Nadar, Bike, Run/Corer, C2
4x5 min intervals w/3min recovery between rounds.
Mantén la mayor distancia posible en cada una de las 5 rondas de 1 minuto.

Hold maximal distance possible on each of the 5 min rounds.