Un video viejito de nuestros amigos de CrossFit Central, solo para que vean que los niños de secundaria tienen que entrenar duro y fuerte para poder rendir en el terreno de juego.
An old video from our friends of CrossFit Central, just you show you guys that high school kids have to train hard if they want to perform on the field.
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Disculpen que no hemos estado "posteando" en los últimos días, no volverá a pasar. Estaremos sin falta "posteando" todos los días no solo nuestros WOD's, también les tenemos muchos artículos y videos nuevos para mantenerlos al día. We're really sorry we haven't been blogging these last couple of days, it won't happen again. We'll be posting everyday not only our WOD's, we'll also be posting new articles we have for you and videos to keep you up to date.
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Gracias a todos los miembros de la familia BRIGA que han estado hablando de lo que hacen en nuestro "Box", lo que hacemos se está regando como un fuego forestal. Todo el mundo está hablando de su gimnasio y eso es gracias a ustedes. De todo corazón, muchas gracias! Es por ustedes que nos mantenemos aprendiendo más, que nos mantenemos motivados no solo para entrenarlos a ustedes, también, nos motivan a dar nosotros nuestro todo cuando estamos entrenando. Thanks to all the members of the BRIGA family that have been spreading the word on what we do at our Box, what we're doing is spreading like a wildfire. Everybody's talking about your gym and it's all because of you guys. Thanks guys! Is because of you guys that we're always learning, motivated not only on training you guys, but you motivate us to give our all when we train.
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WOD
Para tiempo:
For time:
60 KB Swings
50 Push-ups
40 Wall-shots
30 Box Jumps
20 Pistols (10 each leg)
10 Burpees
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ENDURANCE TRAINING
6-4x Intervals
3+horas antes de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD
For time:
60 KB Swings
50 Push-ups
40 Wall-shots
30 Box Jumps
20 Pistols (10 each leg)
10 Burpees
!
ENDURANCE TRAINING
6-4x Intervals
3+horas antes de tu WOD de Fuerza y Acondicionamiento ó CrossFit WOD
3+ Hours Before Anaerobic Endurance Strength & Conditioning WOD or CrossFit WOD
Elige UNA de las siguientes disciplinas:
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Swim/Nadar: 2x50m using times from 03/06/10 holding pace Rest 60 sec then, 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 2x1/4mile using times from 03/06/10 holding pace Rest 60se then. 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run/Correr: 2x200m using times from 03/06/10 holding pace rest 60 sec then,6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2:2x250m using times from 03/06/10 holding pace rest 60sec then, 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Swim/Nadar: 2x50m using times from 03/06/10 holding pace Rest 60 sec then, 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 2x1/4mile using times from 03/06/10 holding pace Rest 60se then. 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run/Correr: 2x200m using times from 03/06/10 holding pace rest 60 sec then,6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2:2x250m using times from 03/06/10 holding pace rest 60sec then, 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
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