crossfit briga

Tuesday 130326 WOD

oriel@brigatraining.com — Mon, 25 Mar 2013 23:21:10 PDT

Warm-up:

Coaches choice (but include: Maxwell's series for shoulder activation, band pull-aparts)

Gymnastic WOD:

Perform a 10 minute "MARY".

5 Handstand Push Ups with Wall with or without Kip

10 Pistols or assist as needed (Jungle gym XT or box)

15 Bar Pull Ups with or without Kip

Static TABATA fun:

4 exercises - 20 sec ON/10 secs OFF x 8 ROUNDS:

Goblet squat holds
Planks
Kettlebell rack hold (use the same kettlebell of your Goblet squats)
Upward plank (Purvottanasana)

Upward plank (Purvottanasana)

Monday 130325 WOD

oriel@brigatraining.com — Mon, 25 Mar 2013 20:33:14 PDT

Travis Stoetzel having fun with this warrior complex!

Warm-up:

after some mobility drills: 40 jumping jacks, 40 squats, 40 bodybuilders!

This Complex comes courtesy of our UNDERGROUND STRENGTH brother Travis Stoetzel. A nice brutal workout to finish the week strong...enjoy!

Workout:

1A) Front Squat
1B) Power Snatch
1C) Push Up
1D) Lunge
1E) High Pulls

For each movement, complete 5 reps then move on.
Repeat for 20 mins.

Use 50lbs kettlebells, 45lbs dumbbells and 115 lbs loaded up on the barbell.

Monday 130304 WOD

oriel@brigatraining.com — Sun, 03 Mar 2013 23:05:27 PST

Episode 3 of DRIVEN BEYOND STRENGTH, a look at my Coach Joe DeFranco's amazing gym and the athletes that help make it one of the best gyms in the world!

Warm-up:
coaches choice.

Conditioning:
A. With a parter complete:
4 rounds:
14 stationary lunges (total reps)* Rx: #135/95
Box Jumps*

*Partner A does the 14 lunges while Partner B performs k2e.

B. With a partner complete:
75 Goblet squats
100 JGXT lunge

C. Run 200m + 200m + 200m*

*rest 2min between runs.

Wednesday 130227 WOD

oriel@brigatraining.com — Tue, 26 Feb 2013 21:33:50 PST

CF Staff hitting kinda this WOD @ Trident CrossFit. Chuck, Christmas, Mike G and Nicole show us how it's done. Their times: Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina4:01.

Warm-up:
Band pull aparts
Maxwell's shoulder series
Striders
a little Flow

WORKOUT
21-15-9 reps* of:
225 pound Deadlift
95 pound Thruster

*After every round run 400m. Después de cada ronda corre 400m.

Cool down:
Eischens Yoga

Tuesday 130226 WOD

oriel@brigatraining.com — Tue, 26 Feb 2013 03:01:14 PST

Partner band sprints are a great way to start the day!

Warm-up:
Coaches choice

Workout A.
4 Rounds:
With a partner go 20yds (|10+10) - switch, then Partner 1 does 25 squats while Partner 2 does H.R. Puch-ups, then switch. Rest 1 minutes between rounds.

Workout B.
In teams of 3 complete:
100 burpees
100 Sumo DL High Pull #53/35
100 KB Swings #53/35

Cool down:
Eischens Yoga

Monday 130225 WOD

oriel@brigatraining.com — Sun, 24 Feb 2013 21:46:27 PST

At the age of 8 years old Jenny was diagnosed with Epilepsy. Overcoming the physical/mental/emotional challenges, medication side effects, and fear of being “different”, has defined her as a person today.

Skill:
Bear Crawl + Wall-walks* x 4

* go to the wall bearcrawling, once there "walk" the wall from side to side while going up and down at least 5 times.

Conditioning
"Open WOD 12.3"
18 minute AMRAP:
15 box jumps (games standards)
12 push press (shoulder to overhead) #115/75
9 toes to bar

Hybrid Finisher
30 secs ON/ 10 secs OFF 4x each exercise:
High knees
v-ups
half burpees
seal jacks

Tuesday 130205 WOD

oriel@brigatraining.com — Mon, 04 Feb 2013 20:58:46 PST

My boy Smitty tells it like it is...you should go H.A.M...but not all the time! Here's a little teaser of the full article you can read at: http://www.dieselsc.com/simple-way-to-understand-training-intensity/ on INTENSITY and how hard should you train.

The deload, or a period of lower intensity workouts or recovery sessions, must be much more individualized and on demand. And if you take away the rigid ‘every 3-6 weeks’, determining when to deload can be tough, if you don’t know what to look for. On a smaller scale, coaches and lifters are also confused about managing the intensity of successive workouts on a weekly basis. Let me show you a very easy way to visualize how to plan your weekly workouts.

Two take away points from this article:

1. To easily understand how to ‘plan’ your weekly workouts, simply follow the sine wave.

2. The workout you have planned and written down, is only a guideline. It must be changed and modified on-the-go, according to how you’re feeling or how your athletes are responding to the pre-training movement prep.

Warm-up:
Band pull-aparts
Maxwell shoulders series

Skill: Split Jerk

Warm Up: 100 unbroken Wall Balls.
Once broken up, remainder of reps = Burpees

WOD L1: 3 rounds for time of:
10 Split Jerk (95/65)
10 Hang Power Clean (95/65)
10 Front Squats (95/65)
10 Burpees every time a set is broken up at any point.

WOD L2: 3 rounds for time of:
10 Split Jerk (135/85)
10 Hang Power Clean (135/85)
10 Front Squats (135/85)
10 Burpees every time a set is broken up at any point.

Cash-out:
2 rounds:
24 V-ups
24 Good mornings #45

Monday 130204 WOD

oriel@brigatraining.com — Sun, 03 Feb 2013 21:03:17 PST

As part of the CPPS (CERTIFIED PHYSICAL PREPARATION SPECIALIST) Family, we at BRIGA are proud to share with you the first episode of DRIVEN BEYOND STRENGTH. The show takes you behind-the-scenes to find out how DeFranco’s Gym went from a 500 square-foot storage closet to a world-renowned brand. You will quickly find out that DeFranco’s is much more than just a “gym” in this inspirational story about family, work ethic and having an unbridled passion for being the very best.

I've said it before we are a real GYM and we do what makes our clients better. Now, if you're a real athlete, this is how will train you, this is what we learned from Joe himself and Smitty and this is why we're honored and proud to consider ourselves a part of the Defranco's Gym Family.

Warm-up:
Band pull aparts 10 reps each direction
2a) inch worm push-ups 2x10 reps
2b) squat to lunge 2x 10 reps
2c) striders 2x10reps each side

Skill:
Handstands and handstand holds x 5 minutes

Workout:
4 rounds
45 secs ON/15 secs OFF.

Concept2 row for calories
Battling ropes
KB Swings
Box Jumps
DB Push press

Wednesday 130130 WOD

oriel@brigatraining.com — Tue, 29 Jan 2013 21:50:15 PST

Everyone has their own personal comfort zone. We all have built-in mechanisms that regulate our level of anxiety, fear, and discomfort. When we step outside our normal, existing boundaries, we begin to feel anxious. Our natural tendency is to pull back and go back to the norm.

To put this in action, try this tomorrow when getting dressed…change the order in which you put your clothes on. How did that make you feel? Felt a bit weird, huh? That’s why we typically stay within our comfort zone. When we try something new, we often feel uneasy and go back to the norm.

The downside of this is that always staying in our comfort zone can be very limiting. The world passes us by as we stagnate. Complacency, in our fast-paced competitive world, can be fatal to business and severely limit personal and professional growth. If we are not learning, trying new things and growing, our jobs and/or businesses may be deteriorating.

How To Get Out of Your Comfort Zone?

Before you make any drastic changes, try something simple, e.g. shop at a different grocery store, sleep on the other side of the bed, drive home a different way, order something from your favorite restaurant that you’ve never had before, etc.

Allow your anxiety level to increase. Feel your heart rate and breathing going faster. The adrenaline is your body’s natural drug that, in moderation, makes you sharper, quicker, and more creative. It creates a feeling of excitement and exhilaration that comes from doing something new. This process can be a bit stressful at first.

Why the Heck Would We Want to Give Ourselves More Stress by Stepping Out of Our Comfort Zone?

Because that’s where real personal growth takes place. Once we stretch ourselves beyond our current capabilities, we really don’t want to go backwards.

As we try new things, we gain confidence. Confidence makes us feel powerful and good. And when we are confident that we can survive new things, we allow ourselves to try even more new things.

Warm-up:
Eischens Yoga sequence + some mobility Flow

Core 'n stuff:
1a) Turkish get-ups 3 x 5/5
1b) Knees to elbows 3 x 15
2) Windmills 3 x 8

Workout
4 rounds
40 ON/15 OFF
1) Half burpees
2) Jump rope
3) Everest climbers
4) Planks
5) High knees

Cool-down
Eischens Yoga

Tuesday 130129 WOD

oriel@brigatraining.com — Tue, 29 Jan 2013 21:23:35 PST

Congrats to our brother Jeremy Thiel for having his awesome gym CROSSFIT CENTRAL on Mens Fitness TOP 10 CROSSFIT GYMS IN AMERICA. With three locations around Austin, one of CrossFit Central’s boxes will always be nearby—so you can’t use logistics as an excuse to skip a class. The box holds numerous challenges and competitions throughout the year that range in size from 40 competitors to 400. Many of the challenges are CrossFit-specific, but a few are geared towards the general fitness buff. One of the three gyms is dedicated to specifically training elite and competitive athletes, and it has sent competitors to the CrossFit games since 2007. And if you are looking for something tailored specifically to your workout goals, CrossFit Central should be able to help you out—the gym has women's only classes, RunSmart Endurance Training, as well as Olympic Weightlifting clases

WARM-UP:

100 Jumping jacks
Maxwell's shoulder series drills
Up/Down dog 2x10 reps

Power Hour
1a) Barbell Bent-over row 3 x 10
1b) Push Press 3 x 10
2) Strict Pull-ups 3 x 6

Met-con
3 rounds*
400m
1 minute rest
10 Squat Clean #155/95
1 minute rest
20 pull-ups
1 minute rest
30 KB Swings

*El minuto de descanso es para hacer todos los ejercicios "unbroken" en todas las rondas, concentrándose en hacerlo con forma perfecta. The minute of rest should help you do all the sets unbroken" and with perfect form.

thursday 130117 WOD

oriel@brigatraining.com — Wed, 16 Jan 2013 22:53:01 PST

Warm-up:
Coaches choice

Power hour
1a) Bent-over row 4 x 6-8 reps
1b) JGXT or Ring rows 4 x sub-max

Conditioning
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of:
Hang power clean, 135#(95#)
Handstand push-up*
100m Run (only 1 per round)

*scale it down to feet elevated push-ups if you can't do Handstands.

Hybrid finisher
25 secs ON/10 secs OFF x 4 rounds
Flutter kicks
Side planks (R)
Jumping Jacks
Side planks (L)

Wednesday 130116 WOD

oriel@brigatraining.com — Wed, 16 Jan 2013 10:35:20 PST

Nuevo año, nuevas metas. ¿Qué estás haciendo para mejorar en las áreas que te cuestan? Sal de tu zona de confort y trabaja en los movimientos en que no eres tan bueno. De nada sirve decir: "es que lo mío es la fuerza" y no eres capaz de correr o hacer un MET-CON en un tiempo respetable. La única forma de mejorar tu rendimiento, es balanceando tu acto. Así que empeza a trabajar en tus debilidades HOY y domínalas antes de la mitad del año! New year, new goals. What are you doing to get better at what you suck at? Get out of your confort zone and work on the movements in which you aren't that good at. That whole "strength is my thing" doesn't work anymore, if you can't run or finish a MET-CON in a respectable time, your training is getting nowhere. The only way to get better performances is balancing your act. So start working on your weakness TODAY and dominate them by mid-year.

Warm-up:.
Coaches choice

Workout:
4 rounds of 40 on/20 off:

Concept2 row
Battling ropes
Half burpees/KB russian twist*
DB shoulder push press
Jump rope

*on rounds 2 and 4.

Finisher:
3x 400m run
Some flow after the workout.

Monday, 120114 WOD

oriel@brigatraining.com — Sun, 13 Jan 2013 20:25:19 PST

It's Monday and we're fired up for another week @BRIGA! Sugar Ray and the Ravens won, so he'll get one last chance to "dance" with Brady and the Pats...something tells me this time, Ray, Ed, Terrell and the guys are gonna get the job done.
Ray Lewis will be remembered for being a true warrior and a leader. As a man of faith, he has always worked on his craft, always ready for when his time to shine again in the biggest spotlight. He has always believed things do not happen when we want them to, but in God's time. I strongly believe, his time has come to lift the Lombardi trophy one more time.

Warm Up
Maxwell's shoulder series

Gag's "booty" series

...plus a little leg "flow"

Strength
Front Squat
5,5,5,5,5

Jumping Lunges
30 sec on / 30 sec off
x5 rounds

Workout of the Day

3 rounds:
“HELL NO”
400m Run
21 Thrusters #95/65
12 Sumo Deadlift High Pulls #95/65

Monday 121217 WOD

oriel@brigatraining.com — Mon, 17 Dec 2012 01:30:04 PST

Warm-up:
Coaches choice

WOD
5 rondas de/5 rounds of:

12 Front squats #95/65
15 Burpees
18 Box Jumps
21 KB Swings #55/35

ENDURANCE TRAINING
120:60 x6

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the following sports
Swim/Nadar, Bike, Run/Correr, C2
La meta es usar máximo esfuerzo en cada intervalo de 2 minutos.
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Cubrir la mayor distancia posible en cada intervalo.
Cover as much distance as possible on each interval.

Thursday 121213 WOD

oriel@brigatraining.com — Wed, 12 Dec 2012 22:58:49 PST

Wrist Flexibiliy from KStar!

Today's WOD is a really fun one!

Warm-up:
4 minute BRIGAFLOW®

Workout:
Complete as many rounds as possible in 3 minutes:
3 Thrusters Rx: 155 lbs/115lbs
6 Push Ups
9 Ballslams / 9 Lunges (total reps)
*Perform Ballslams on Rounds 1, 3, 5 and Lunges on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
Has Ballslams en las rondas 1,3,5 y Lunges en las rondas 2,4,6. Repite esta secuencia 6 veces (6 rondas). Descansa 1 minuto entre rondas de 3 minutos.

Then/Después:

Complete as many rounds as possible in 3 minutes:
3 Power Clean Rx: 155 lbs/115lbs
6 Pull-ups
9 Air Squats / 9 Burpees

*Perform Air Squats on Rounds 1, 3, 5 and Burpees on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
Has Air Squats en las rondas 1,3,5 y Burpees en las rondas 2,4,6. Repite esta secuencia 6 veces (6 rondas). Descansa 1 minuto entre rondas de 3 minutos.

Our 1st Wod 4 Toys @ BRIGA!

oriel@brigatraining.com — Wed, 12 Dec 2012 22:04:52 PST

Be part of our 1st Wod 4 Toys @ BRIGA this Saturday December 15th!

Hosted and programmed by CrossFit BRIGA.

This is a charity event to help bring the joy of Christmas to local needy children.
In order to be able to do the WOD you must bring a new, unwrapped toy to donate.
All WODs are scalable to all fitness levels, so bring a friend,, give them their first experience of a CrossFit WOD and show up with your Christmas spirit.

We have nothing if we don't give something back to those in need!

Feel Free to bring more toys, donate money or if you can collect toys from friends of your box or Family.

9 things you need to do:

Train hard & find friends that train hard
Visit our Event FB page and "like it", stop by our page (BRIGA TRAINING)
Bring toys (Don't play with the toys)
Bring family and friends (Tell them to bring toys)
Show up at CF BRIGA at 15:30 hrs.
Compete and meet cool people from our great CrossFit community
Bring stuff to drink (people get thirsty and might need beers!)
Stay a while after your workout and hang out with a bunch of sexy, sweaty people
Party like a CrossFit star!!!

Se pate de nuestro 1er Wod 4 Toys @ BRIGA este sábado 15 de diciembre!

Programación por CrossFit BRIGA.

Este es un evento para brindarle la alegría de la Navidad a niños necesitados. Para poder participar en el WOD tienen que traer un juguete nuevo para donarlo.
Todos los WOD's serán escalables a todos los niveles, así que traigan a sus amigos para que reciban la experiencia de su primer WOD de CrossFit y por supuesto para que demuestren su espíritu navideño.
Por supuesto que pueden traer más juguetes, donar dinero o si pueden recolectar juguetes de amigos de su box o familiares.

Thurday 121206 WOD

oriel@brigatraining.com — Thu, 06 Dec 2012 01:14:10 PST

Warm-up:
Maxwell ladders
Maxwell Series (surfer, T,Y,W,I,O)

Gymnastics Development
Handstands-shoulder touches-walkouts

CrossFit WOD on the minute:
1 power clean
1 hang squat clean
1 front squat
2 shoulder-to-overhead
*rx’d weight is 185/125, but pick a weight that will allow for a minimum of 8 rounds of completion

Power Hour3 rounds for time:
40 ring rows
40 kb russian swings #53/35

*every time you rest during a movement, perform 20 walking lunges

Tuesday 121204 WOD

oriel@brigatraining.com — Mon, 03 Dec 2012 23:16:47 PST

Warm-up:
Coaches choice

CrossFit WOD 10-9-8-7-6-5-4-3-2-1 rep rounds:
sdhp – 95/65
hang power snatch – 95/65

Power Hour
1a) KB Saw Press 3x10/10
1b) KB Windmill 3x5/5

Hybrid finisher:
4 rounds:
30:10
High knees
Half burpees
X-climbers

Thursday 120913 WOD

oriel@brigatraining.com — Wed, 12 Sep 2012 22:58:01 PDT

Warm-up:
Coaches choice

Workout
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" (20")
10 Sumo-deadlift high-pulls, 95# (65#)
10 Thrusters, 95# (65#)
Rest 1 minute

25 minute time cap!

Hybrid finisher:

Wednesday 120913 WOD

oriel@brigatraining.com — Wed, 12 Sep 2012 22:58:39 PDT

Warm-up:
Run

Workout:
5 rounds of 30 secs on/10 off:
jump rope
sit-outs
jumping jacks
flutter kicks

Then:
Eischens Yoga Beginer's sequence

Monday 120910 WOD

oriel@brigatraining.com — Tue, 11 Sep 2012 06:33:14 PDT

The NFL is back and so is RB stand-out ADRIAN PETERSON! He's back from a torn ACL suffered in December and through hard work he's back to his all ways.

Warm-up:

Coaches Choice

WORKOUT:

8 minute AMRAP:

10 Double KB swings

10 Jumping lunges (5R/5L)

2 minute rest then:

8 minute AMRAP:

10 DB Push press

10 Burpees

HYBRID FINISHER:

4 Rounds:

20 medball twists

10 v-ups

10 half burpees

20 crunches

Saturday 120908 WOD

oriel@brigatraining.com — Fri, 07 Sep 2012 23:23:44 PDT

Quiero felicitar a mis "brigadiers" por haber entrenado esta semana duro y por haber llevado su cuerpo más allá de lo que están acostumbrados a llevarlo durante nuestros entrenamientos. Fue una semana dura y la mayoría dio su 100% en cada uno de los sets, en cada rep. Estamos orgullosos!
I want to thank our "brigadiers" for training hard this week and taking their bodies well beyond what they're used to on our workouts. It was a hard week and most of you gave 100% on each set, on each rep. We're proud of you guys...YOU ROCK!

Now, what's the best way to finish a hard ass week? With a hell of a killer "Chipper" WOD!

Infamous Miagi WOD :

50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG or Goblet Squats
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders

For time. (Mikko 29:47)

Here's the gang having fun at ROGUE FITNESS HQ!

Tuesday 120904 WOD

oriel@brigatraining.com — Tue, 04 Sep 2012 00:26:07 PDT

RDL (Romanian Deadlift) is one of those exercises you just HAVE to do if you want to take your game to the next level.

Warm-up:

Coaches choice

Workout:

1a) Romanian Deadlift 4x6-8 reps
1b) Jumping squats 4x15-20
rest 1:00 between rounds

Then:

Perform each "combo" for 8-12 reps back and forth for 5 minutes.
Combo-1:
Jungle gym XT or ring low row
push-ups/plyo push-ups
Combo-2:
box jumps
ball slams

Hybrid finisher:

10 rounds of:
30 secs of jump rope
10 secs of rest

Monday 120903 WOD

oriel@brigatraining.com — Mon, 03 Sep 2012 20:58:27 PDT

We're cranking things up a bit down here @BRIGA this month, so get ready for some killer workouts.
The year has gone fast and we're down to the last 4 months and we're finishing the year STRONG!

Warm-up:

BRIGA's AMPED warm-up

Workout:

4 rounds:
200m run
30 SDHP #53/35
10R/10L reverse lunges
10 bastard burpees

HYBRID FINISHER:

6 rounds of 30on/10off:
Running in place
planks
crunches

Friday 120831 WOD

oriel@brigatraining.com — Thu, 30 Aug 2012 22:58:57 PDT

Warm-up:

Coaches choice

This Complex comes courtesy of our UNDERGROUND STRENGTH brother Travis Stoetzel. A nice brutal workout to finish the week strong...enjoy!

Workout:

1A) Front Squat
1B) Power Snatch
1C) Push Up
1D) Lunge
1E) High Pulls

For each movement, complete 5 reps then move on.
Repeat for 20 mins.

Use 50lbs kettlebells, 45lbs dumbbells and 115 lbs loaded up on the barbell.

Travis having fun with his "Warrior Complex".