Tuesday 110531 WOD

WOD
"tabata"
(20secs on /10secs off x 8)

1)KB SDHP
2)KB Swings
3)KB Goblet Squats
4)Skaters
5)Mt. climbers

ENDURANCE TRAINING
3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento
3+ Hours Before or After CFE Strength & Conditioning WOD / Or Move to Another Day

Elige UNA de las disciplinas siguientes:
Choose ONE of the Following Sports:
Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)
Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)
Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Monday 110530 WOD

Nice video of our brother TONY BLAUER's BYOB Seminar. This is what you missed of you didn't come to BRIGA this past weekend. It was truly a life changing experience. Thanks for everything TONY. Brian from MANRAY HOTEL for their hospitality, A.I.R (Ajustadores - Surveyors) y MOTORSPORT/BIKESPORT for helping us make this possible.

WOD
For time:

50 burpees
100 push-ups
300 wall-shots

ENDURANCE TRANING
Hill Repeats

3+ horas antes o despues de to WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sport:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 1 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: 4 x 1/2 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.

Thursday 110519 WOD

WOD
TABATA 20:10x8

1) JG/JGXT/Power Wheel roll-outs
2) Medball twists
3) Planks
4) KB Windmills



ENDURANCE TRAINING
2x Intervals
3+ horas antse o despues de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las sigunientes disciplinas:
Choose ONE of the Following sports:
Swim/Nadar: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 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.

Wednesday 110518 WOD



Emma divirtiendose con la soga. Emma having fun with the rope.


WOD
5 rounds
40:20

1)  squats
2) one leg KB Squats (R)
3) side to side push-ups
4) one leg KB Squats (L)
5) plank knee to elbow

ENDURANCE TRAINING
Tempo 85-95%

CFE Strength & Conditioning Rest Day
Choose ONE of the following sports:
Swim: 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: 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

Tuesday 110517 WOD

WOD
5 rounds
15 ball-slams
10 SDHP
200m spring

ENDURANCE TRAINING
5x Intervals

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 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: 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 110515 WOD

WOD
A.M.R.A.P. 20 minutes:

9 KB Swings
20 Double Unders
7 Burpees
5 Knees to elbows

ENDURANCE TRAINING
5x Intervals

3+ horas antes o despues 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: 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: 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

Thursday 110505 WOD

Don't look like this and go heavy and go hard!

Mobility Prep

Squat work

Lunge Complex

Figure 8's

W.O.D

800m run

then:

4 rounds of

12 push presses, 115/75

15 box jumps, 24/20"

9 SDHP, 115/75

finish with:

800m run

ENDURANCE TRAINING

2x Intervals

3+ horas antes o despues 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: 2×8 min, Rest 2 min Between intervals

Bike: 2×15 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.

Wednesday 110504 WOD

Elizabeth J - CrossFit Football

WOD
10 rounds* for time of:




8 OHS 95/85
10 Kettlebell Swings 53/35
8 Burpees


* on rounds 2, 4, 6, 8, 10 do 20 push-ups after the Burpees.

ENDURANCE TRAINING
2x Intervals

3+ horas antes o despues 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: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 min, Rest 2 min Between intervals
Run/Correr: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cubre la mayor distancia posible en cada uno de los 2 intervalos.
Cover as much distance as possible in each of the 2 intervals.

Tuesday 110503 WOD

The Jerk @ Clear Lake CrossFit. With the Open over it's time to focus and get ready for the Regionals. Congrats to all of you that made the cut, best of luck to you and hopefully will see you @ THE GAMES!

Mobility Prep

Shoulder Prep

Hip Ext./Flex.

Lunge Complex

Inch Worms

W.O.D

20 minute amrap

5 Power Cleans, 145/95

10 Toes To Bar

15 Wall Balls, 20/14

ENDURANCE TRAINING

3x3min

3+ horas antes o despues 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

3x3 intervalos de minutos con 3 minutos de recuperacion entre intervalos

3×3 min intervals w/3min recovery between intervals

El objetivo es mantener el mas alto average del ritmo para la corrida, nadada, bike o C2.

Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts