Wednesday 110630 WOD

Ahora que acabaron los Regionales, solo queda esperar 1 mes para ver a los mejores del mundo compitiendo por el titulo del mejor CrossFitter del mundo. Aqui esta el primer evento de los CrossFit Games del 2010, "Amanda". Si estuvieron en los Regionales vieron a sus mejores exponentes atacar este brutal workout, aqui miren a los mejores del mundo matarlo. Now that the Regionals are over, the on ly thing that's left for us is wait a month to see the best go after the title of the best CrossFitter in the world. Here's the first Event of last year's CrossFit GAmes, "Amanda". If you saw your Regionals, the best in your part of the world got a chance to attack this brutal workout, here you can see the best KILL this workout. Times were sick!

Practice:
"The Snatch"

WOD
30-20-10

Thruster 95/65
Wall Ball 20/14
Burpee



ENDURANCE TRAINING
10x 1:1

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: 10 x 75m/y repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio
Bike: 10 x 1 mile repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio
Run/Correr: 10 x 400m repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio
C2: 10 x 40 cals repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio

NITRO CITY PANAMA...A place for action sports and fun!

Action sports icon Travis Pastrana has had a brilliant idea: A resort for action sports addicts in Panama! From morning skydives to a professional motocross track, all you could possibly want on a adrenaline-fuelled vacation is there. For more information or reservations, visit www.nitrocitypanama.com .

El icono de los deportes de accion Travis Pastrana ha tenido una idea brillante: Un resort para los adictos de los deportes de accion en Panama! Desde paracaidismo en las madugadas hasta una pista profesional de motocross, todo lo que puedas querer para unas vacaciones llenas de adrenalinas, lo consigues aqui. Para mas informacion visita: www.nitrocitypanama.com .

Check out all the highlights of Nitro Circus Live Las Vegas, where Travis Pastrana and his Nitro Crew rocked the MGM Grand.

Tuesday 110628 WOD

Nuestro amigo Carl Paoli demostrando progresiones del V-OUT. Our buddy Carl Paoli showing progressions of the V-OUT.

Skill:

Handstand holds

5 rounds
3 wall-climbs
5 screw push-ups

WOD
21-15-9

Deadlift (255/205)
Goblet Squats #1.5pood/1 pood
1 rope climp to finish each round

Guy Petruzzelli, Waterloo Duathlon, 2nd Overall.Splits: (1) 2 mile Run 9:00; (2) Bike 30k 45:56; (3) 5.5 mile Run 30:58

Guy empezo a entrenar con CF Endurance despues de swer atropellado y su vida ha cambiado por completo. Ahora, fiel creyente en el entrenamiento de BMack y su CFE, es la muestra de que atletas del nivel mas alto pueden mejorar entrenando menos pero con mejor calidad. Lee la historia entera de Guy aqui: http://www.iamunscared.com/guy-petruzzelli/

Guy started training with CF Endurance after he got hit by a car and his life has changed forever. Now, a believer of BMack and his CFE, he living proof that elite athletes can in fact get better by training less but with better quality. Read his full story here: http://www.iamunscared.com/guy-petruzzelli/
ENDURANCE TRAINING

Tempo 85-95%
3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento
3+ hours before or after your Strength and Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the following 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

Monday 110627 WOD



Como CrossFit no es lo unico que hacemos en BRIGA TRAINING, nos concentramos en ayudar a nuestros amigos a controlar el UNICO peso que importa...el de nuestro cuerpo. Una persona que levanta el peso que sea en cualquier ejercicio, pero que no pueda mover su cuerpo en el plano que sea...simplemente no esta fit. He escuchado todo tipo de excusas de por que no pueden hacer muscle ups en barras o anillos, por que no hacen dips, por que no hacen handstand pushups o caminar de manos...y son simplemente eso, excusas. Miren a este hombre de 300lbs mover su cuerpo como quiere y despues digamne que alguien hace pullups faciles por que no pesa.

As you all know CrossFit isn't the only thing we do at BRIGA TRAINING, we take our time to help our friends control the ONLY weight that really matters...our bodyweight. A person can lift all the weight he or she wants in any exercise, but if they can't move their body in all planes...quite simply, they're not fit. I've heard all types of excuses as to why they can't do bar or ring muscle-ups, ring dips, handstand push-ups or handstand walking and they're only that...excuses. Look at this 300lbs beast move his body however he wants.

Mobility:
5 mins of: walk-outs/wall climbs
5 reps of 5 different types of push-ups

WOD
For Time:

Run 800m
50 KB Swings                   #1.5 pood / 1 pood
Run 400m
50 KB SDHP
Run 800m
*time cap: 25 mins

ENDURANCE TRAINING
Tosh
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: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run/Correr: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
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.



Thurday 110609 WOD

Annie Thorisdottir tuvo el tiempo más rápido en el WOD 4 de los Regionales con un impresionante tiempo de 16 minutos. Record que rompió horas más tarde Camille LeBlanc-Bazinet con un 15:11. Annie Thorisdottir set the fastest time so far on Regional Workout4 with a blistering time of 16-minutes even. The record was broken later that day by Camille LeBlanc-Bazinet with a time of 15:11.

Camille LeBlanc-Bazinet

WOD

21-15-9-15-21:

Ball-slams

Medball twists

DB Thrusters (heavy)

Skaters

ENDURANCE TRAINING

4.2.1 Intervals

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Tuesday 110607 WOD

WOD
AMRAP 20 minutes

3 Burpees
5 Box jumps
7 KB Swings
9 Goblet Squats
40 mt. climbers

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: 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 110606 WOD

Felicidades a nuestro amigo y hermano de BRIGA en Costa Rica Fabián que el fin de semana pasado estuvo recibiendo su Certificación de CF ENDURANCE en NJ donde nuestro hermano ZACH EVEN-ESH!

WOD
 4 rounds:

100 rope jumps
15 push-ups
20 jumping squats
300m run
15 wall-shots
20 push-press 75lbs


Using the Hamstrings and not crossing over Usando los hamstrings y no cruzando las piernas from bmack on Vimeo.

ENDURANCE TRAINING
Tosh

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: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Descansa exactamente el tiempo que te toma hacer cada intervalo en cada set. EJEM. 200m en 35 secs. descanso de 35 secs...etc.
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.

Friday 110603 WOD

Nuestro amigo Brian MacKenzie tiene tiempo tratando de cambiarle el "chip" a los Atletas de Endurance. Our buddy Brian MacKenzie has been trying to change the "chip" of Endurance Athletes for a while now. CFE is the future. Are you in or will you still live in the past. Here's an excellent article on COMPETITOR MAGAZINE about THE MAN and how it all works.

WOD
18-15-12-9-6-9-12-15-18:

DB Thrusters
Power Wheel / JG Roll-outs
Jumping jack squats





ENDURANCE TRAINING
3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento
3+ Hours Before or After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Fri)
Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)
Run/Correr: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Thursday 110602 WOD

 WORDS TO LIVE BY...

WOD
AMRAP 25 minutes:

5 Box Jumps
10 Lateral jumps over parallettes
15 Jumping Jacks
20 Bycicles
25 rope jumps

ENDURANCE TRAINING
5-30sec

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, Bike, Run C2:
3 Rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Wednesday 110601 WOD

WOD
For time/para tiempo:

400m run
50 push-press
50 pull-ups
50 sit-ups
50 Deadlifts
400m run


mobilizing the knee joint from bmack on Vimeo.

ENDURANCE TRAINING
Tosh

3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las sigunintes disciplinas:
Choose ONE of the Following Sports
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
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.