Friday 080902 WOD

Les dejo con los highlights de los CrossFit Games del año pasado. Estamos a 190 días de los del 2009 y el TEAM BRIGA se está preparando duro para representar a Latinoamerica.

CrossFit Games '08 Highlights from Von Ware from CrossFit Newcastle on Vimeo.
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 de cada ejercicio
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of each exercise
Push Press 75#/55#
Ring Dips
Burpees
Sumo deadlift high pull 75#/55#
Para evitar confusiones, harás 10 repeticiones de cada ejercicio, después 9 y así hasta llegar a 1 repetición de cada ejercicio. Después, subir hasta llegar a 10 repeticiones de cada ejercicio.
To clear up any confusion you will do 10 reps of each exercise, then 9 reps and on down untill you hit 1 rep of each exercises. Then you head back up the ladder.
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3 horas antes o después de tu WOD de CrossFit
3 + Hours Before CrossFit Main Site WOD
Choose ONE of The Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries.
Bike: 4 x 2 - 3 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 tension.
Run: 2 x 3/4 - 1 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 5 seconds. 2 min recoveries.Foul If you deviate more then specifiedFoul: 20 pistol squats (10 each side)

Triathlon Cert from CrossFit Newcastle on Vimeo.