Tuesday 110628 WOD

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