Monday 110228 WOD

Great "What is CrossFit" video from CrossFit Overload.
Strength:
Front Squat 3-3-3-3

WOD
10-9-8-7-6-5-4-3-2-1:
Thrusters #95/65
Pull-ups

ENDURANCE TRAINING
5x Intervals
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: 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

110225

WOD

Speed/Technique Work:

Take 65-75% of your 1rm Deadlift and perform 3 reps on the minute for 10 minutes.

MetCon:

3 Rounds for time

20 KB Snatches (10 each arm) or KB high pulls
3 fast burpees
10 Goblet Squats (16/20)
3 fast burpees
15 Toes to Bar (modifier 20 Situps)
3 fast burpees

ENDURANCE TRAINING
30:20×12
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 12 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 30:20×12

110224

Skill:

Turkish Get-ups
Strength:
5x5 Floor KB Presses

then:
Supine Ring Rows 3 sets of 10-15

MetCon:
Cindy Sprints

3minutes/1min Rest 4 Rounds
5 - Pull Ups
10 - Push Ups
15 - Air Squats

ENDURANCE TRAINING
2×5/5×1

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
2×5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.

110223

WOD
Strength:

Back Squat - 3,3,3,3,3,3

MetCon:

"Annie"
50-40-30-20-10
Double Unders (Modifier is Lateral jumps)
Situps

ENDURANCE TRAINING
Tabata
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:
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 20:10×8

110222

Today work on your TOES TO BAR!

WOD
Skill: Power Clean



Strength:
Strict Toes to Bar 3x10-15 reps (mod weighted situps 3x25reps)



MetCon:
One the minute for 15 minutes



3 - Power Cleans (75/135) Scale as needed
5 - Box Jumps (18/24)

ENDURANCE TRAINING
Hill Repeats
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 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/Correr: 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.

110221 WOD



Cuál de estos dos cuerpos demuestra mejor condiciones físicas. Cuál se ve capaz de hacer más actividades físicas, sean deportivas o de la vida cotidiana. Correcto...eso pensé! Which of these two bodies looks fitter. Which one looks more capable of doing more physical activities, sports or just everyday life tasks. Right...that's what I thought!

 WOD

Strength:


Push Press 5-5-4-3-2-2-1-1


Metcon:


As Many Rounds Possible in 15 minutes of:


Max Rep Push ups
Max Rep Pull ups(once you drop from bar you run)
400m Run

ENDURANCE TRAINING
2 Rounds of 5x1min on 2min off
3+ horas antes o después de 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
2 Rounds of:
5x 1min on, 2 min off
5 min easy roll, run or swim between each set of 5

Thursday 110210 WOD

1 @ each station FGB style:
Concept2 row
DB push press
Log jumps
Back extensions
JG or JGXT russian lunges

ENDURANCE TRAINING
2×5/5×1
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports Swim, Bike, Run, C2

2×5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery 5x1min Intervals w/30sec recovery between intervals Hold maximal distance possible on each of the set intervals.