Thursday 100923 WOD

TONY BLAUER estará el 23 y 24 de octubre en BRIGA! Tony, ha sido sido asesor por muchos años de las Fuerzas Armadas de Estados unidos y escuadrones de Policía al rededor del mundo. Su S.P.E.A.R. System ha sido científicamene y neurológicamente probado para ayudar a las personas a reaccionar al peligro y agresión de una manera más efectiva. Su compañía Blauer Tactical Confrontation Management System, regularmente entrena instructores de su SPEAR System y oficiales de escuelas de supervivencia. Su compañía ha servido de consultora a elementos élites dentro del gobierno de los Estados Unidos como los U.S. Navy SEALs, U.S. Army Special Forces, U.S. Air Force, Federal Air Marshals, the U.S. Coast Guard, D.O.E., U.S. Marshals y el FBI entre otros. También ha sido consultor de organizaciones especializadas como la ASLET, ITOA, TTPOA, NIPAS y el Gulf Coast Violent Offenders Task Force y el Comité Nacional de Seruridad y muchos otros.
Tony's company, Blauer Tactical Confrontation Management System, regularly trains DT instructors in his SPEAR SYSTEM and Officer Survival School. Aside from his responsibilities to LEO's the world over, his company has consulted for elite elements within the federal government like U.S. Navy SEALs, U.S. Army Special Forces, U.S. Air Force, Federal Air Marshals, the U.S. Coast Guard, D.O.E., U.S. Marshals, and the FBI. He has also consulted for specialty organizations like the ASLET, ITOA, TTPOA, NIPAS, the Gulf Coast Violent Offenders Task Force and the National Security Committee, and many more.

PREGÚNTA EN BRIGA A TUS ENTRENADORES CUALQUIER INQUIETUD QUE TENGAS RESPECTO A ESTE EVENTO ÚNICO EN LATINOAMÉRICA.

WOD
800m run
then/después:

3 rondas/3 rounds of:
25 kb swings
25 goblet squats
25 knees to elbows

then/después:
800m run

ENDURANCE TRAINING
Tosh
3+ horas anes o después de tu WOD de Fuerza y Acondicionamiento o CrossFit WOD
3+ Hours After CFE Strength & Conditioning 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 mille)
Run/Correr: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Descansa exactamente en tiempo que te toma hacer cada intervalo en cada uno de los sets. EX 200m corriendo a 35 secs. descansas 35 secs. después 400m corriendo, descansa el tiempo que te tomó correrlos...
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.

WHO IS TONY BLAUER and what makes him so special?

WHAT GOES ON AT A TONY BLAUER SEMINAR?

ARE YOU A CHAMPION?

Today ask yourself this question: "WHO AM I?" if your answer to yourself after watching this video isn't "I AM A CHAMPION" you're not doing what you should be doing to get where you want to go in life.

You see, this speech is not about sports. It's not just for a bunch of guys waiting to take the field before a football game. This video, this speech i about that hunger, that willingness to do whatever you have to do to achieve your goals. Is about never surrendering, about understanding that eventhough sometimes life throws some curves at you and brings you to your knees, you have to get up...you need to get up.

I see it every single day at the gym. I see the people that are doing everything in their power to get better and the slackers. Every day I see it in their eyes. I know who will become whatever they want to be in life and the lazy ass fools that will spend the rest of their pathetic lives wishing they where somebody else. Wishing they had the balls or the drive that others had to go for their dream.

I've written about this before, 5 years ago I would read articles from Coaches and trainers that I am lucky to call friends and that consider me one of their peers. Think about it, me...from little old Panama in Central America have somehow made a mark on the fitness industry.

How? Because I never doubted myself! Never once did the thought of me not being where I am right now, crossed my mind. I knew I was different from the ones that just dream and not do anything to make it true. I knew I was going to make it.

A few years ago they cast me as an outlaw, a weirdo...they said what I was doing would have no followers and that I would fail. Now, everybody in our country is trying to do what we do. They're trying to get where we are. But they will never even come close, because what drives us is not tha fact that having a gym like ours, is great business.  What drives us is the dream. The same dream I use to dream every single night years ago. The dream to be the best at what I do. The dream to make people feel the passion I have for training, for life. The dream to open people's eyes not just to a different type of training, but to open their eyes to a different type of living. To be an example that dreams come true, but only if you really work f*cking hard to make 'em true.

Nothing good in life comes easy. You have to work really hard to EARN whatever it is that you want. So everytime someone quits, stops coming to our gym for whatever excuse they choose...it makes me sick. Because I hear everyday how much they want to get better, how much they want to loose fat,how much they want to perform better...but then they quit and blame it on whatever they want to.

I know I'm an asshole sometimes, but like my boy Zach Even-Esh said, is because sometimes we get just so fired up about training and making you better that maybe we don't use the best words or the best way to say things. For everytime I've been an asshole, sorry! From the bottom of my heart. But I want you to know that is because I just want you guys to be better. Better athletes, better people.

I hope after reading this you'll make a new resolution...I hope you promise yourself you'll do whatever you have to do to make your dreams, your goals true. I hope when watching this video you get goosebumps everytime the team says: "I AM A CHAMPION" like I did.

Now, go outhere and chase your dreams...BE A CHAMPION!

Monday 100920 WOD



A few more weeks 'till Brian Cushing comes back and plays! He's one of the most impressive athletes in the NFL. Guess how he trains? HARD AS FRACK AND HARDCORE AS HELL...THAT'S HOW! There are no shortcuts in life, if you want to be the best "you" your want...you have to give it your all! He trains during the off-season at our buddy Joe Defranco's Gym up in the Dirty Jerzee! Joe's got a new gym...is an awesome facility!

WOD
2 rondas de/2 rounds of:

20 medball cleans
100 rope jumps
20 jungle rows
10 rope jumps
20 Pistols/russian lunges (1/1)
100 rope jumps
20 medball presses
100 rope jumps
50 medball twists
100 rope jumps

ENDURANCE TRAINING
6x Intervals

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento o CrossFit WOD
3+ Hours After CFE Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 6 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 2-4-6 should be the same if done outside)
Run/Correr: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 6 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Tuesday 100915 WOD

Esperen muy pronto la visita de TONY BLAUER a BRIGA TRAINING. Tony, ha sido asesor de Combate de las Fuerzas Armadas Estadounidenses por más d 30 años. Su sistema:  S.P.E.A.R. SYSTEM™ (Spontaneous Protection Enabling Accelerated Response) está científica y médicamente probado como un sistema que explota o aprovecha las respuestas físicas y neurológicas naturales del cuerpo ante el peligro o la violencia.

WOD

Mayor cantidad de rondas en 20 minutos de:
AMRAP in 20 minutes of:

2 rope climbs
5 Power cleans
7 ring pull-ups
9 Ball-slams

ENDURANCE TRAINING
10x 30 sec sprints

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: 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"


SPEAR System Essential drills - Oahu seminar from Tony Blauer on Vimeo.

Thursday 100909 WOD

Hoy es día de entrenamiento "bodyweight" en BRIGA! Es cool usar todas las herramientas que encontramos en un gimnasio "no convencional" como el nuestro. Pero no podemos olvidar que todo empeza y termina con el control de nuestro cuerpo.

Today's bodyweight training day @ BRIGA! Is cool to use all the fun training tool we find inside an Unconventional Gym like ours. But we can't forget that it all starts and ends with proper body control.

2 rounds of/rondas de:

20 yds. Partner wheelbarrows
50 jungle gym rows
20 yds. Patner wheelbarrows
50 push-ups
20 yds. Partner wheelbarrows
50 sit-ups
20 yds. Partner wheelbarrows
50 squats

Here's my bro Zach Even Esh showing you an awesome bodyweight excercise for developing awesome upper body strength, healthy shoulders and solid abs. Zach says: "This takes me back to my roots because I have been using this with my athletes since day 1. I used it in the Wrestling clubs, on the Football fields and with my clients in unknown parts of the Dirty Jerzee at thugged out playgrounds. Your trainers Chino and Ory will be making a trip back to the Dirty Jerzee pretty soon to train with Zach again and give him a hand with some of his Wrestlers.

ENDURANCE TRAINING

4x Intervals

3 Horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Condtioning WOD

Elige UNA de las siguientes disciplinas

Choose ONE of the Following SportsSwim: 4x6 min, Rest 2 min Between Intervals/2 min de descanso entre intervalos

Bike: 4x12 min, Rest 2 min Between Intervals/2 min de descanso entre intervalos
Run: 4x10 min, Rest 2 min Between Intervals/2 min de descanso entre intervls
C2: 4x6 min, Rest 2 min Between Intervals/2 min de descanso entre intervalos
Keep Distances as Consistent as Possible, RPE 17 +

Tuesday 100907 WOD

CrossFit Omaha's Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games. (crossfit.com)

WOD
3-6-9-12-15-12-9-6-3:

Heavy Deadlift
Handstand push-ups
Knees 2 elbows




Adivinen quién estará pronto con nosotros en BRIGA? Guess who'll soon be with us down here @ BRIGA?

ENDURANCE TRAINING

5x Intervals

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

3+ Hours After CFE 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

UNDERGROUND STRENGTH FRIDAY @ BRIGA!

Today's UNDERGROUND STRENGTH FRIDAY, so expect a sick workout! It's a surprise, so every group might get a different workout...or not! hahaha...

Erwan Le Corre is one of the most capable athletes on earth, and you may have never heard about him. The French National, and resident of New Mexico, is a member of the burgeoning evolutionary fitness movement. We were fortunate enough to film him over two days for a revealing look at how his MOVNAT movement began. With one Men's Health feature and a feature in OUTSIDE magazine coming, this fall, expect to see a lot of this fitness revolutionary. He believes that fitness doesn't stop when the clock ends. Trust us, this guy can do it all.

Thursday 100210 WOD

BRIGA pronto les traerá una carrera totalmente diferente a todo lo que han visto en Panamá.

2 RIDE - GO LONGBOARD 2010 from THEGBROTHERS on Vimeo.



WOD
21-15-9-6-3:

Wall-shots
Jungle Rows
Mt. Climbers
Med ball Thrusters
Sprawl + 4 punches (Glover Sprawls)

ENDURANCE TRAINING
24min Pyramid
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
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
Cubrir la mayor distancia posible en cada intervalo.
Cover as Much Distance as Possible on Each Interval.