Thursday 101209 WOD

Push-ups have been around forever, but still it's one of the worst performed exercises ever. People collapse their shoulders or at the hip, they don't go all the way down, they do everything BUT a well performed push-ups. Today I just want you to do 150 perfect push-ups...but there's a catch!

Skill: snatch and squat snatch

WOD

150 Push Ups
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 3 thrusters and 6 squats. Once the penalty is completed continue with the push ups. Cada vez que te detienes y descansas con tu pecho en el piso constituye una multa. Si se cuenta una multa, debes inmediatamente hacer 3 thrusters y 6 squats. Una vez completes tu multa continuarás con los push-ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted. Puedes descansar en una posición de "pike" (parte arriba del push-up) pero una vez que no puedas hacer más push-ups y tengas que descansar en el piso, se contará la multa.

Skateboarding shoes vs Running shoes from bmack on Vimeo.

Mi amigo B-Mack de CrossFit Endurance habla de un tema que siempre es un misterio para nuestros amigos...el zapato. Algunos de ustedes me han visto entrenando con zapatillas TAPOUT, que son zapatillas de skaters. Brian explica por qué entrena con zapatillas DC's cuando hace CrossFit. Se puede correr los 200, 400 y 800 metros de un WOD sin problema alguno. My friend B-Mack of CF Endurance talks about something that's always a big mistery to our friends...the shoe. Some of you might have seen me train with a pair of TAPOUT skater type shoes. Brian explains why he CrossFits with a pair of DC shoes. You can run the  200, 400 or 800 meters of a WOD without any problem.

ENDURANCE TRAINING

24min Pyramid

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, Bike, Run/Correr, C2
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!