Thursday 110728 WOD

El Evento 1 de los Reebok CrossFit Games 2011 fue anunciado. Tal como esperaba empezaron tirándole una curva a los competidores con un workout NO tan CrossFit. Event 1 of the 2011 CrossFit Games was announced and just as I thought HQ threw a curve at the competitors with a NOT so CrossFit type of Workout.

 EVENT 1

for time:

210-meter ocean swim
Run 1,500m in soft-sand

50 Chest-to-bar pull-ups

100 hand release push-ups

200 Squats

Run 1,500m in soft-sand

Warm-up:

3 round of:

200 rope jumps

25 sit-ups (any kind)

Workout:

15 AMRAP of:

5 Deadlift #225/145

7 Knees to Elbows

9 Jumping Squats

Pantorrillas apretadas? Thight calves?

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/Bici: 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.

Wednesday 110727 WOD

Football is officially back and we're dancing with joy!

Warm-up:

AMRAP 5 minutes:

20yds Partner resistance band sprints

STRENGTH

Overhead squat

•3/2/1/1/1/1

•Work to a heavy single

MET-CON

10-9-8-7-6-5-4-3-2-1 Reps for time of:

•Clean+Thruster
•Kipped pull ups or Ring row
•Sit up

NFL Preseason is almost here and with the lock-out, a lot of players are coming in out of shape. Some on the other hand, will be ready to kick ass from the get go. Are you one of those that are always ready for battle or do you need to be told to get ready?

ENDURANCE TRAINING

10x Sprints

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:

After a Solid Warm Up.

Swim/Nadar: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike/Bici: 8 x 1k all out sprints w/ 2 min recoveries.

Run/Correr: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Tuesday 110726 WOD

Miranda. Period!

Skill:

Gymnastics WOD:

5 rounds/5 rondas:

5 Standing Full Range Straight Arm Shoulder Press to
5 Standing Dumbbell Inverted Cross

Workout:

4 rounds/4 rondas:

1 handed KB Thruster (right)

5/5 Sit-outs

1 handed KB Thruster (left)

5/5 Sit-outs

10 MB Dragon Squats

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)

Descansa exactamente el tiempo que te toma realizar cada intervalo.

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.

Tuesday 110719 WOD

Baby got back CF Style!

Skill:

6 minutos de Handstand hold. Alterna 10 V-ups o 15 Hollow Rocks cada vez que sales de la posicion de handstand.

6 minute Handstand hold.  Alternate 10 v-ups or 15 hollow rock everytime you break from your handstand.

Workout:
"Wittman"

7 rounds for time
15 kb swings
15 power cleans (95/65)
15 box jumps (24/20)

ENDURANCE TRAINING
4x5min

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
4×5 min intervals w/3min recovery between rounds.

Mantener la distancia maxima en cada una de las rondas de 5 minutos. Hold maximal distance possible on each of the 5 min rounds

People @ BRIGA always ask me who the hell is this Carl Paoli guy I always talk about everytime they're practicing some kind of gymnastic move. Well, here's a little highlight reel of "the guy". Enjoy! La gente en BRIGA siempre me preguntan quien es el tal Carl Paoli del que siempre hablo cada vez que hacen algun tipo de movimiento de Gimnasia. Bueno, aqui hay un video "del man". Disfruten!

Monday 110718 WOD

WOD
"NANCY"

5 rounds of:
400m run
15 O.H.S.

ENDURANCE TRAINING
4.2.1 Intervals

3+ horas antes o despues 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, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Tuesday 110712 WOD

THE ORIGINAL CROSSFIT BABES! EVA, JOLIE & ANNIE

WOD
with a Partner complete:

200 KB Swings
200 Wallshots
100 Burpees
300 Squats

Episode 281/365: Runner’s Legs and Hip Extension

ENDURANCE TRAINING
20 sec Sprints
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
Sprint/Recover: 3 rounds of:
(20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…

Monday 110711 WOD

Una de las excusas más comunes entre las mujeres es "ella está fit por que tiene 20 tantos años...o todo por que ella no tiene hijos...si tuviera mi edad, no estuviera entrenando tan duro. Bueno, Cheryl Brost tiene 40 años, es madre de dos y le tuvo que ganar a mujeres con la mitad de su edad para llegar a los CrossFit Games. Cheryl Brost, the 40-year-old mother of two can take on women half her age. Last year, Cheryl finished 13th at the 2010 CrossFit Games. This year, Cheryl came close to missing the cut, but through fortune and hard work, Cheryl took 3rd at the 2011 North West Regional. Cheryl competed in soccer and basketball at a collegiate level, and kept active in the years intervening with recreational league soccer, marathons, and hula dancing. Her edge? Experience. In her words, “Overall, nearly all CrossFit competitors are younger and more experienced than me. More experienced athletes? Doubtful.”

WOD
4 rounds of:

4 min A.M.R.A.P.
10 Push press #75 #55
40 Double Unders
10 Clapping pushups

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.

Wednesday 110706 WOD

Nuestros Coaches OYDEN y ANDRES hicieron un papel extraordinario en los Reebok CrossFit Latin American Regionals celebrados en nuestro pais. Oy lastimosamente sufrio una lesion en la mano 1 semana antes del evento, aun asi, a "huevo" decidio hacer un par de las rutinas (en contra de lo que dijeron los Doctores). ANDRES, con solo 6 meses de estar entrenando CrossFit en serio, llego al domingo siendo el unico con posibilidades de quitarle el primer lugar al lider. Esperen un equipo de BRIGA fuerte para el  2012, ya que Andres, Oyden, Christian y Oriel ya estan entrenando para los proximos Regionales. Igualmente, estaremos representados por un equipo y varios de nuestros amigos mas avanzados en CrossFit se han animado a entrenar para participar.

Esperen mi resumen de los Regionales de Panama para el fin de semana. Si han leido mis resumentes de los Juegos de los años anteriores, saben que sera entretenido...pero principalmente, sincero!

WOD
25 min A.M.R.A.P.


5 Hang clean & press
7 Burpees
9 Ballslams
200m run




BMack explicando la analogia de la llanta. BMack and the wheel analogy.


ENDURANCE TRAINING
1 minute Ladder
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
Todos esfuerzos maximos.All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Tuesday 110705 WOD

Gregory Brant, C.C. CrossFit, despues de terminar 9 Overall en el Laurel Highlands Ultra de 70.5 millas en 16:36:21. Corrida mas larga durante su entrenamiento: 13 millas. Gregory Brant, C.C. CrossFit, after finishing the Laurel Highlands Ultra 70.5 in 16:36:21, 9th Overall. Longest training run of 13 miles.

WOD

6 rounds of/6 rondas de:

50 mt. climbers

15 Hindu push-ups

15 JG/JGXT body rows

15 Pistols (each leg/cada pierna)

15 Tuck jumps

Nos encanta correr y tenemos muchos corredores en BRIGA, pero siempre decimos que lastimosamente hay mucha gente corriendo sin buena tecnica. Es esta falta de tecnica la que hace que la moda en Panama de correr nos preocupe un poco, por que muchas rodillas y espaldas pagaran el precio.

ENDURANCE TRAINING

Tabata

3+ horas antes o despues de to WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Chose ONE of The Following Sports:

20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!

Swim: 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: 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

Nuestro amigo Brian MacKenzie de CrossFit Endurance hablando de la Programacion, sobre-entrenamiento y otras cosas.

Monday 110704 WOD

Happy 4th of July to all U.S. friends and followers. On a day like today we honor a brave young man who died serving his Country.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie

WOD
"Morrison"



50-40-30-20 and 10 rep rounds of:


Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

ENDURANCE TRAINING
4.2.1 Intervals
3+ horas antes o despues 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, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!