Tuesday 100824 WOD

John "THE PITMASTER" Hackleman, Ory and Dave Camarillo @ the first ever PIT COMBATIVE PHYSICAL TRAINING Certification. Ory is the only trainer from Latin America to hold such Cert. Another first for BRIGA! Watch this video of THE PIT's Fight Team training and learn a bit more about what THE PIT is all about:

"The Pit Fight Team" with John Hackleman, CrossFit Journal preview video [wmv] [mov]

WOD

5 rondas/5 rounds of:

10 Thrusters #95/65

15 Burpees

20 pull-ups

60 double-unders

ENDURANCE TRAINING

2x Intervals

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

3+ Hours After CFE Strength & Conditioning WODElige UNA de las siguientes disciplinas:

Choose ONE of the Following sports:Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cubrir la mayor distancia posible en cada intervalo

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

Friday 100820 WOD

La semana pasada estuvimos un poco enredados con el Workshop de Kettlebells e Indian Clubs que tuvimos en BRIGA con nuestros amigos MIKE MAHLER y JASON DOLBY. Last week we where a 'bit bussy with the Kettlebell and Indian Club Workshop we had @ BRIGA with our friends MIKE MAHLER and JASON DOLBY.

Gracias a todos los que asistieron (los que no están en la foto se fueron antes), esperen próximamente eventos con Brian Mackenzie de CrossFit Endurance y Tony Blauer, además de seminarios con Jon Hinds.

WOD

30 secos on/30 secs off:

ring holds

battling ropes

concept2 row

box jump

ball-slams

burpees

ENDURANCE TRAINING

4x5min

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
4x5 min intervals w/3min recovery between rounds.
Mantén la mayor distancia posible en cada una de las rondas de 5 minutos.
Hold maximal distance possible on each of the 5 min rounds.

Wednesday 100811 WOD

Añadir leyenda

"Helen+3"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) Women 1 pood/36pounds/16 KG
15 Pull-ups

ENDURANCE TRAINING
Tabata
3+ horas antes o después de tu WOD de Fuerza y Acondiconamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguienes 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

Thursday 100805 WOD

Una de las pocas veces que verán a Tony Blauer de rodillas. One of the few times you'll ever see Tony Blauer taking a knee. (cortesía: crossfitendurance.com). A todos los amigos que estén en el área de California, no se pierdan este evento: Aug 14th-15th.The Spear Sytem Summer Camp in San Diego, special guest speaker, Coach Glassman. Y esperen próximamente en Panamá un Seminario con Tony y con Brian Mackenzie en BRIGA!

WOD

para tiempo/for time:

60 squats

50 jungle rows

40 ab-mat sit-ups

30 push-ups

20 KB Swings

10 SDHP

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 de las siguienes 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

Wednesday 100804 WOD

Filthy Fifty


For time/para tiempo:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday 100803 WOD

Nuestra Daniela durante su 21km race de Gamboa,tomando podio x primera vez en 5to lugar categoría abierta! 1:43.37

(foto: cortesia de trois.com.pa)

WOD
Run 200m and do 6-12-15-18-21of ring dips, push-ups, knees 2 elbows*

*so every round you'll run 200m and do 6 reps of all three exercises, then 200m and 12...

Practice: Handstands, handstands, handstands!

ENDURANCE TRAINING
Tabata

3+ horas antes o después de tu WOD de Fuerza y Acondiconamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las 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 100802 WOD

Affiliate Event 2, Heat 5

Teams face off against the deadlift, pistol, row and overhead combo. Download as QuickTime.

Download as Windows Media.

WOD
5 rondas de/5 rounds of:

12 Thrusters #95/65
15 Burpees
18 Box Jumps
21 KB Swings #55/35

ENDURANCE TRAINING
120:60 x6

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
La meta es usar máximo esfuerzo en cada intervalo de 2 minutos.
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Cubrir la mayor distancia posible en cada intervalo.
Cover as much distance as possible on each interval.