CrossFit BRIGA

CrossFit Competitions at the UFC FAN Expo - DAY 1 Recap.

oriel@brigatraining.com — Sun, 09 Oct 2011 16:27:39 PDT

This weekend turned out to have more than UFC action. The CrossFit ¨heavyweights¨came to play and play hard for two days showcasing what the SPORT OF FITNESS is all about. Here is the first of two posts with what happened, for those who only check out my blog and not YOUTUBE or the Games´s site. ENJOY!

The CrossFit competition at the UFC Fan Expo in Houston, Texas has started with the women taking on “Jackie” with the men’s 45-pound bars.

“Jackie” holds athletes at a metabolic redline for five to ten minutes. She starts with a 1000m row and leads into 50 empty bar thrusters and 30 pull-ups.

The event was a relay. One athlete per pair started Jackie. Once completed, the second could start.

Men's Event 1: "Jackie"


Names	Score	Points	Place
Bridges / Salo	0:10:56	100	1
Chan / Spealler	0:11:03	95	2
Froning / Hunsucker	0:11:26	90	3
Hendel / Malleolo	0:11:31	85	4
Hackenbruck / MacDonald	0:11:35	80	5
Zachary / Lewis	0:11:35	75	6
Frausto / Kniep	0:12:18	73	7
Lipson / Barto	0:12:27	71	8
Helm / Armitage	0:12:48	69	9
Ward / Wells	0:13:22	67	10
Riley / Salinas	0:13:25	65	11
Norris / Ladd	0:13:27	63	12
Scott / Heiman	0:13:31	61	13
Sun Chee Fore / Sun Chee Fore	0:13:39	59	14
Mitchell / Diaz, Bryan	0:13:43	57	15
Thomas / Hayden	0:13:55	55	16
Edwards / Deases	0:14:11	53	17
Reyes / Bazan	0:14:13	51	18
Villarreal / Garza	0:14:15	49	19
Fudge / Pound	0:14:22	47	20
Gafford / Ruiz	0:14:28	45	21
Tsekouras / Rabourn	0:14:30	43	22
Parker / Winans	0:14:31	41	23
Smith / Gillen	0:14:34	39	24
Kucish / Warshaw	0:14:46	37	25
Gilson / Montoya	0:14:48	35	26
Rodrigue / Gerety	0:15:18	33	27
Martriano / Crofford	0:15:21	31	28
Gardner / Roberts	0:15:23	29	29
Becker / Cantin	0:15:42	27	30
Newton / Trojanowski	0:15:48	26	31
Frantz / Prenett	0:15:53	25	32
Cox / Bosco	0:15:54	24	33
Stevens / Hurd	0:16:20	23	34
Kerins / Diaz, Esteban	0:16:33	22	35
Swancey / Alabed	0:17:10	21	36
Simmons / Jeansonne	0:17:19	20	37
Claiborne / Brown	0:17:22	19	38
Toney / Sutton	0:17:26	18	39
Aftosmis / Spicer	0:17:31	17	40
Harris / Crosswhite	0:18:18	16	41
Quattlebaum / Manasco	0:18:41	15	42
Forsyth / Parker	0:18:49	14	43
Johnson / Montoya, Kevin	0:19:19	13	44
Tyner / Pena	0:20:48	12	45

EVENT 2 - DUMMIES AT THE FAN EXPO

Over eight minutes, the teams set out to get as many rounds as possible of dummy carries and toes-to-bar. To begin, one partner grabs the dummy (120lbs for men, 70lbs for women), carries it across the stadium floor, completes 15 toes-to-bar, and then brings the dummy back to the start line to tag off.

Women

Technique varied between the competitors on the women’s side.

Hogan used a sumo grip on the toes-to-bar, keeping her hands close together and kicking her legs wide.

Annie Thorisdottir “kicked over” on the toes-to-bar, making contact with the top of her foot while many other competitors including Kristan Clever “kicked under,” making contact with the ball of her foot.

Only one thing was consistent across all groups: the 70-pound dummies weren’t dragged but thrown over shoulders and run to the end of the stadium. Ultimately the dummy carry didn’t differentiate the groups, instead it was their ability to blast through the toes-to-bar quickly and with the fewest breaks.

Kristan Clever and Katie Hogan continue to dominate the women’s competition at the UFC. The Valley CrossFit Duo won “Jackie” earlier this morning and took nothing less this afternoon. Clever and Hogan finished 8 rounds.

Texas natives and relative unknowns, Katie Mitchell and Chely Galvan, followed close behind for second place in this event. They were still on their twelfth rep of toes-to-bar on the seventh round at the finish of the 8 minutes.

After a rough start to the day, Annie Thorisdottir and Jessica Denney picked up their game in the second event, taking third, just five toes-to-bar behind Mitchell and Galvan and two ahead of Smith and Voigt.

To breakdown the score, each round was worth 23 points. Four points per length and one point per rep of toes-to-bar.

	Names	Score	Points	Place
12	Hogan / Clever	184	100	1
8	Mitchell / Galvan	177	95	2
11	Denney / Thorisdottir	172	90	3
14	Smith / Voigt	170	85	4
5	Tannery / Black	167	80	5
1	Kahrs / McNamara	166	75	6
4	Shin / Russell	153	73	7 (T)
13	Dibiase / Tovar	153	73	7 (T)
10	Crismon / Gerety	129	69	9
19	Buchholz / Anderson	128	67	10
17	Thornell / Dunaway	118	65	11
3	Meadows / Salemme	58	63	12
6	King / Hoffman	37	61	13

Men

Just like the women, the 120-pound dummies were nothing for the male competitors. They got chucked over shoulders and run down the stadium.

Again, speed and an ability to go unbroken on the toes-to-bar separated the competitors.

The Event 1 winners, Josh Bridges and Mikko Salo, fell to third place in the event. Matt Chan and Chris Spealler maintained second place, while Austin Malleolo and Spencer Hendel moved up for the win.

It was a close finish. In the final seconds of the 8-minute cap, Malleolo and Hendel were able to finish their tenth round. Chan and Spealler got through their nineth round of toes-to-bar and were halfway down the stadium of the final dummy carry when the clock stopped.

Names	Score	Points	Place
44	Hendel / Malleolo	230	100	1
42	Chan / Spealler	228	95	2
43	Bridges / Salo	223	90	3
45	Hackenbruck / MacDonald	222	85	4
48	Frausto / Kniep	219	80	5
49	Zachary / Lewis	215	75	6
41	Froning / Hunsucker	207	73	7
46	Lipson / Barto	201	71	8
26	Martriano / Crofford	194	69	9
11	Ward / Wells	192	67	10
5	Helm / Armitage	184	65	11 (T)
27	Norris / Ladd	184	65	11 (T)
30	Scott / Heiman	184	65	11 (T)
33	Frantz / Prenett	180	59	14 (T)
37	Sun Chee Fore / Sun Chee Fore	180	59	14 (T)
1	Mitchell / Diaz, Bryan	176	55	16
16	Villarreal / Garza	173	53	17
40	Kerins / Diaz, Esteban	169	51	18
21	Parker / Winans	165	49	19
34	Thomas / Hayden	161	47	20 (T)
38	Aftosmis / Spicer	161	47	20 (T)
8	Edwards / Deases	157	43	22 (T)
47	Gilson / Montoya	157	43	22 (T)
3	Stevens / Hurd	155	39	24 (T)
36	Tsekouras / Rabourn	155	39	24 (T)
13	Forsyth / Parker	153	35	26
35	Cox / Bosco	152	33	27
39	Swancey / Alabed	151	31	28
4	Newton / Trojanowski	147	29	29 (T)
28	Smith / Gillen	147	29	29 (T)
18	Becker / Cantin	145	26	31
6	Toney / Sutton	141	25	32
14	Kucish / Warshaw	139	24	33
2	Reyes / Bazan	137	23	34
32	Riley / Salinas	136	22	35
7	Rodrigue / Gerety	135	21	36
12	Claiborne / Brown	133	20	37
22	Harris / Crosswhite	132	19	38
9	Johnson / Montoya, Kevin	128	18	39
17	Tyner / Pena	124	17	40 (T)
23	Quattlebaum / Manasco	124	17	40 (T)
24	Simmons / Jeansonne	121	15	42
25	Gardner / Roberts	102	14	43
29	Fudge / Pound	87	13	44
10	Gafford / Ruiz	69	12	45

UFC Event 3: “Alternating Chipper”

With what energy they had left, the athletes chipped away through double-unders, ground-to-overheads, and box jump up and overs.

Only one athlete could work at a time, and alternating partners after each piece of the chipper. Each had to complete 3 rounds of 50 double-unders and 5 ground-to-overheads (at 135lbs for men and 95lbs for women), 3 rounds of 50 double-unders and 5 box jump up and overs (at 30” for men and 24” for women), and a final set of 50 double unders.

Women

Kristan Clever and Katie Hogan are a killer combo. The two have won every event today, taking the final chipper ten seconds faster than second place finishers Lindsey Smith and Rebecca Voigt.

Women’s Alternating Chipper Standings

Team #	Names	Score	Points	Place
12	Hogan / Clever	00:05:29	100	1
14	Smith / Voigt	00:05:39	95	2
10	Crismon / Gerety	00:06:31	90	3
5	Tannery / Black	00:06:58	85	4
13	Dibiase / Tovar	00:07:10	80	5
17	Thornell / Dunaway	00:07:21	75	6
19	Buchholz / Anderson	00:08:10	73	7
8	Mitchell / Galvan	00:08:12	71	8
1	Kahrs / McNamara	00:08:15	69	9
4	Shin / Russell	00:08:27	67	10
11	Denny / Thorisdottir	00:08:39	65	11
6	King / Hoffman	00:12:45	63	12
3	Meadows / Salemme	00:14:46	61	13

Women’s Overall Standings After Day 1

Team Number	Names	Event 1	Event 2	Event 3	Total Points	Place
12	Hogan / Clever	100	100	100	300	1
14	Smith / Voigt	95	85	95	275	2
8	Mitchell / Galvan	90	95	71	256	3
5	Tannery / Black	73	80	85	238	4
13	Dibiase / Tovar	80	73	80	233	5
11	Denney / Thorisdottir	75	90	65	230	6
4	Shin / Russell	85	73	67	225	7
10	Crismon / Gerety	65	69	90	224	8
1	Kahrs / McNamara	67	75	69	211	9
19	Buchholz / Anderson	71	67	73	211	10
17	Thornell / Dunaway	69	65	75	209	11
3	Meadows / Salemme	63	63	61	187	12
6	King / Hoffman	61	61	63	185	13

Men

After two second place finishes today, Matt Chan and Chris Spealler finally earned a win and the lead in the overall standings. The chipper played perfectly to Spealler’s skill as the “King of Metcon.” The duo finished a full twenty seconds ahead of Josh Bridges and Mikko Salo.

Men’s Alternating Chipper Standings

Team #	Names	Score	Points	Place
42	Chan / Spealler	00:04:43	100	1
43	Bridges / Salo	00:05:03	95	2
46	Lipson / Barto	00:05:07	90	3
44	Hendel / Malleolo	00:05:14	85	4
49	Zachary / Lewis	00:05:14	80	5
48	Frausto / Kniep	00:05:19	75	6
41	Froning / Hunsucker	00:05:25	73	7
11	Ward / Wells	00:05:40	71	8
30	Scott / Heiman	00:05:41	69	9
1	Mitchell / Diaz, Bryan	00:05:58	67	10 (T)
27	Norris / Ladd	00:05:58	67	10 (T)
5	Helm / Armitage	00:05:59	63	12
29	Fudge / Pound	00:06:05	61	13
36	Tsekouras / Rabourn	00:06:09	59	14
26	Martriano / Crofford	00:06:11	57	15
34	Thomas / Hayden	00:06:22	55	16
7	Rodrigue / Gerety	00:06:28	53	17(T)
45	Hackenbruck / MacDonald	00:06:28	53	17(T)
32	Riley / Salinas	00:06:37	49	19
16	Villarreal / Garza	00:06:51	47	20
4	Newton / Trojanowski	00:07:20	45	21
37	Sun Chee Fore / Sun Chee Fore	00:07:27	43	22
24	Simmons / Jeansonne	00:07:28	41	23
8	Edwards / Deases	00:07:29	39	24
35	Cox / Bosco	00:07:30	37	25
33	Frantz / Prenett	00:07:41	35	26
28	Smith / Gillen	00:07:45	33	27
25	Gardner / Roberts	00:08:26	31	28
13	Forsyth / Parker	00:08:40	29	29
21	Parker / Winans	00:08:51	27	30
2	Reyes / Bazan	00:08:52	26	31
6	Toney / Sutton	00:08:59	25	32
39	Swancey / Alabed	00:09:08	24	33
40	Kerins / Diaz, Esteban	00:09:57	23	34
3	Stevens / Hurd	00:10:02	22	35 (T)
47	Gilson / Montoya	00:10:02	22	35 (T)
38	Aftosmis / Spicer	00:10:07	20	37
9	Johnson / Montoya, Kevin	00:10:47	19	38
17	Tyner / Pena	00:11:20	18	39
12	Claiborne / Brown	00:11:36	17	40
10	Gafford / Ruiz	00:11:55	16	41
14	Kucish / Warshaw	00:12:32	15	42
22	Harris / Crosswhite	00:12:46	14	43
18	Becker / Cantin	00:14:07	13	44
23	Quattlebaum / Manasco	00:20:00	0	45

Men’s Overall Standings After Day 1

Team Number	Names	Event 1	Event 2	Event 3	Total Points	Place
42	Chan / Spealler	95	95	100	290	1
43	Bridges / Salo	100	90	95	285	2
44	Hendel / Malleolo	85	100	85	270	3
41	Froning / Hunsucker	90	73	73	236	4
46	Lipson / Barto	71	71	90	232	5
49	Zachary / Lewis	75	75	80	230	6
48	Frausto / Kniep	73	80	75	228	7
45	Hackenbruck / MacDonald	80	85	53	218	8
11	Ward / Wells	67	67	71	205	9
5	Helm / Armitage	69	65	63	197	10
27	Norris / Ladd	63	65	67	195	11 (T)
30	Scott / Heiman	61	65	69	195	11 (T)
1	Mitchell / Diaz, Bryan	57	55	67	179	13
37	Sun Chee Fore / Sun Chee Fore	59	59	43	161	14
26	Martriano / Crofford	31	69	57	157	15 (T)
34	Thomas / Hayden	55	47	55	157	15 (T)
16	Villarreal / Garza	49	53	47	149	17
36	Tsekouras / Rabourn	43	39	59	141	18
32	Riley / Salinas	65	22	49	136	19
8	Edwards / Deases	53	43	39	135	20
29	Fudge / Pound	47	13	61	121	21
33	Frantz / Prenett	25	59	35	119	22
21	Parker / Winans	41	49	27	117	23
7	Rodrigue / Gerety	33	21	53	107	24
28	Smith / Gillen	39	29	33	101	25
2	Reyes / Bazan	51	23	26	100	26 (T)
4	Newton / Trojanowski	26	29	45	100	26 (T)
47	Gilson / Montoya	35	43	22	100	26 (T)
40	Kerins / Diaz, Esteban	22	51	23	96	29
35	Cox / Bosco	24	33	37	94	30
3	Stevens / Hurd	23	39	22	84	31
38	Aftosmis / Spicer	17	47	20	84	32
13	Forsyth / Parker	14	35	29	78	33
14	Kucish / Warshaw	37	24	15	76	34 (T)
24	Simmons / Jeansonne	20	15	41	76	34 (T)
39	Swancey / Alabed	21	31	24	76	34 (T)
25	Gardner / Roberts	29	14	31	74	37
10	Gafford / Ruiz	45	12	16	73	38
6	Toney / Sutton	18	25	25	68	39
18	Becker / Cantin	27	26	13	66	40
12	Claiborne / Brown	19	20	17	56	41
9	Johnson / Montoya, Kevin	13	18	19	50	42
22	Harris / Crosswhite	16	19	14	49	43
17	Tyner / Pena	12	17	18	47	44
23	Quattlebaum / Manasco	15	17	0	32	45

THURSDAY 111006 WOD

oriel@brigatraining.com — Thu, 06 Oct 2011 01:24:33 PDT

El squat es sin duda alguna el ejercicio más importante en CrossFit.

Warm-up

3 Rounds

15 unbroken reps 10ft Wall-Ball(20lb/14lb)

*Penalty for not getting 15 WB is 3 Burpees

W.O.D.

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Ballslams
Push Ups

then:

Tabata

"Bottom to Bottom" Squat*

Plate Swings

*The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

ENDURANCE TRAINING

10x Sprints

3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of The Following Sports:
After a Solid Warm Up.
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Wednesday 111005 WOD

oriel@brigatraining.com — Tue, 04 Oct 2011 22:35:11 PDT

Annie Thorisdottir, the 2011 Reebok CrossFit Games champion!

Warm-up(GymnasticsWOD)

5 rounds of quality:

15 Shoulder Passes

10 V Outs

20 count of Samson stretch e/side

W.O.D.

For Time/para tiempo:

100(Scale 75,50) OHS (95lb/65lb)-Done from the floor!

On the minute, perform 5 Burpees

*FireBreather- Scale up to 135lb or 115lb for OHS

MOBILITY WOD: Open Up Your Hips and Squat

ENDURANCE TRAINING

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Thu, 3S Fri): 8 x 20:10, use pool or open water

Bike (SS Thu, 3S Sat or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Thu): 8 x 20:10, if on C2 use meters or watts

Tuesday 111004 WOD

oriel@brigatraining.com — Tue, 04 Oct 2011 04:35:56 PDT

Warm-up(GymnasticsWOD)

AMRAP 10 Minutes

CHASE QUALITY:

15 Tuck Jumps (stick the landing)
15 Broad Jumps (stick the landing)
15 Air Squats
15 Knees to Elbows

W.O.D.

"The Bear"

5 rounds of 7 sets of the sequence:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

ELITE: go heavier on every round. Post loads, not time!

This is the first CF workout I ever did...it killed me!

ENDURANCE TRAINING

Tosh

3+ Hours After CFE Strength & Conditioning WOD

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

Choose ONE of the Following Sports:

Elige UNA de las siguientes disciplinasÑ
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.

Thursday 110728 WOD

oriel@brigatraining.com — Thu, 28 Jul 2011 06:30:28 PDT

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

oriel@brigatraining.com — Tue, 26 Jul 2011 23:10:30 PDT

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

oriel@brigatraining.com — Mon, 25 Jul 2011 22:55:00 PDT

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

oriel@brigatraining.com — Tue, 19 Jul 2011 01:41:00 PDT

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

oriel@brigatraining.com — Mon, 18 Jul 2011 22:06:43 PDT

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

oriel@brigatraining.com — Tue, 12 Jul 2011 14:15:53 PDT

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

oriel@brigatraining.com — Mon, 11 Jul 2011 06:26:33 PDT

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

oriel@brigatraining.com — Wed, 06 Jul 2011 23:29:04 PDT

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

oriel@brigatraining.com — Tue, 05 Jul 2011 23:26:18 PDT

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

oriel@brigatraining.com — Tue, 05 Jul 2011 23:03:54 PDT

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!

Wednesday 110630 WOD

oriel@brigatraining.com — Tue, 28 Jun 2011 22:59:19 PDT

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!

oriel@brigatraining.com — Tue, 28 Jun 2011 23:07:46 PDT

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

oriel@brigatraining.com — Mon, 27 Jun 2011 22:14:08 PDT

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

oriel@brigatraining.com — Mon, 27 Jun 2011 04:21:56 PDT

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

oriel@brigatraining.com — Thu, 09 Jun 2011 07:42:27 PDT

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

oriel@brigatraining.com — Tue, 07 Jun 2011 07:12:42 PDT

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

oriel@brigatraining.com — Mon, 06 Jun 2011 04:53:16 PDT

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

oriel@brigatraining.com — Fri, 03 Jun 2011 10:50:45 PDT

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

oriel@brigatraining.com — Thu, 02 Jun 2011 22:56:34 PDT

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

oriel@brigatraining.com — Thu, 02 Jun 2011 22:36:35 PDT

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.

Tuesday 110531 WOD

oriel@brigatraining.com — Thu, 02 Jun 2011 22:26:30 PDT

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)