Diario de Jilc

[jilc]

27/10/2014

Fuerza-Técnica
Deficit HSPU 5x4
Pistol c.l. 5x5

1 arm push ups 5x5 c.l.
1 arm pull ups apoyo bajo en anilla 5x4

WOD 051002 2-Oct-2005 modificado
9 rounds of:
3 KB (32kg) Clean c.l.
5 HSPU


A la tarde entrenamiento


Ayer tuve partido, he recuperado mejor que la semana anterior

[jilc]

Sacados de : http://www.norcalcrossfit.com/hotel-wods

Son WODS sin necesidad de barra y se pueden complementar con algo de calistenia

08" Games Special:
21-15-9
Thruster w/45# dumbbells
Burpee

Immediately after: Sprint at the highest incline and the fastest speed you can handle for 2 minutes. Increase the speed as you go, by 1:40 you should feel purely smoked in your legs…..then push through it!

Note: Little tribute to the 2008 Games. This one had to be short and dirty. A little blend of Fran, Squat Clean (thruster) and the Burpee DL workout….can't forget the run though.

The Ava Special:
Run 400 meter's
21 Ground to Overhead @ 97#'s

Rest 2 minutes and 53 seconds (if you hit this soon, go for four rounds....let me know how it is.)

*Posted 4/21/12* On Ava's Birthday
"This will be completed for one round since Ava is turning one tomorrow. Next year it will be two rounds, then three..........Damn it will be rough when she turns 10 haha."

The Ashley Special:
100 db push press @ 45# dumbbells
At the start of every minute perform 3 burpees until you finish

Note: A little tribute to my wife, she likes this one in the garage or on the road. Hit this hard, don't just go through the motions. Presses get dirty, get them done quick! Quicker the better…..less burpees.

Jason Khalipa Special:
30 seconds on 30 seconds off. Treadmill to highest incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for 3 minutes, very challenging for 3 minutes. Hard as hell for 7 minutes. 15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes.

Notes: Your probably wondering…..how the hell is a run special to Jason. This shit hurts like not much else you can do in the hotel gym, try it and let me know. You know you are at the right speed for your final sets when you literally fall off the treadmill at second 29-30. You should gradually feel yourself going towards the end of the treadmill. You should genuinely be nervous that you will fall off the treadmill. (you are going too fast if you fall off….don't do that)

Matt Chan Special:
Every minute on the minute:
10 thrusters @ 40# db's
20 double unders

Note: Hit this hard, don't just go through the motions. This should be doable to complete for most people.

Darren from CrossFit Mayhem Special: (My time: 20 minutes flat)
5 rounds:
Run 400 meters
20 Hang Squat Cleans @ 35# dumbbells
15 burpees

Note: Hit this hard, don't just go through the motions. I set the treadmill to a 7:20 mile pace and left it running. I would jump off, hit the cleans and brupees and try and jump right back on without a break. Try and find a treadmill that doesn't turn off if it doesn't sense a person on it.


Chris Spealler Special:
100 hang squat clean thrusters w/ 35# dumbbells
At the start of every minute perform 5 burpees

Note: Hit this hard, don't just go through the motions. Don't eat clam chowder right before it like I had the first time I did it.


----------------------------------------------------
AMRAP 5 minutes
7 lat pull down (heavy)
10 push ups
AMRAP 5 minutes:
DB Snatch right arm/left arm (5 each)
10 sit ups
AMRAP 2 minutes:
Jumping Air Squats

Notes: Hit this hard, don't just go through the motions. Finish hard on the jumping squats, things will get a bit spicy….enjoy it.

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Tabata Air Squats
Tabata (push up, pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell) with 45# dumbbells.
Tabata Hollow Rock

Notes: Hit this hard, don't just go through the motions. Each tabata is 4 minutes long. 20 seconds of work followed by 10 seconds of rest. Try and hold your numbers. Keep your shoulders off the floor on the hollow rocks. Go for 15-20 on the squats.


Start a clock:
Every 30 seconds: Perform: 6 burpees for 10 minutes. Immediately after, run a mile for time on the treadmill.

Notes: Hit this hard, don't just go through the motions. This one is badass. Don't patty cake the run.

Turn on a song:
Do abs non stop until its over.

Start a clock:
Run for 5 minutes at a moderate pace on the treadmill.
At minute 6 perform max snatches in 2 minutes alternating arms with the dumbbell.
At minute 9 perform max KB swings w/dumbbell in 1 minute
At minute 11 perform max front squats holding the same dumbbell for 2 minutes
At minute 14 perform max burpees for 1 minute

Notes: Hit this hard, don't just go through the motions. Moderate means moderate, should have some challenge in it. If your jogging or walking your doing it wrong. Don't stop moving on the snatches, swings, or front squats. Hit the burpees hellllllllllllaaaaaa hard….then your done.

Start a clock:
Run 5 flights of stairs, perform 30 air squats, repeat for 20 minutes.

Note: Hit this hard, don't just go through the motions. If the place you are at does not have stairs higher than 5 stories, run back down and continue.

AMRAP 12 minutes:
7 Dips (take two chairs if necessary)
10 jumping alternating lunges

Note: Hit this hard, don't just go through the motions.

5 Rounds for time:
3 Wall Climbs (walk your feet up a wall while facing the wall, walk back down…may want to do it outside)
7 squat cleans w/45# dumbbells

Notes: Hit this hard, don't just go through the motions. Touch the floor on each squat clean, receive in a full squat.

AMRAP 10 minutes:
10 Push Press w/35# dumbbells
5 burpees

Notes: Hit this hard, don't just go through the motions. Try and get the push press unbroken (don't re-dip, that would be a push jerk). Stay smooth and consistent on the burpees, no need to get too crazy on those, stay moving.

100 thrusters for time with 45# dumbbells
Notes: Hit this hard, don't just go through the motions. Try and take a minimum of 2 breathes in between sets. Work the full range of motion. Don't short your movement since your by yourself. Full squat, finish fully locked out overhead.

[jilc]

28/10/2014

Fuerza-Técnica
HS 5x

Weighted Pull ups 20kg 5x5
Weighted Ring Dips 20kg 5x3
Weighted Push Ups 20kg 5x6

Pre-WOD
3 rondas sin descanso:
Strict Pull Ups 10-6-5
Strict Ring Dips 8-7-5

WOD 051005 5-Oct-2005 modificado
Dumbbell Thruster (22kg) 15-12-9 c.l.
Butterfly Pull ups 30-24-18
Kipping Ring dips 30-24-18

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El WOD era 15-12-9 de DB Thruster con 2 MC de 22kg aprox. y 15-12-9 de Muscle Ups, como solo tenía una MC con ese peso hice las repes para cada lado (el doble de repes).Como en casa no tengo espacio para los Muscle Ups debería hacer x3 o x4 de dominadas+ring dips. Pero por no alargar mucho el tiempo y que no se convierta en una maratón de dominadas y ring dips hice el Pre-Wod con estrictas, que me parece más productivo ya que hace falta más fuerza para ellos en compensación a los MU y así solo hacer el doble de repes en el WOD.

[jilc]

29/10/2014

Fuerza-Técnica
HSPU 5x7
Dragon Flags 5x8

1 arm push ups 5x7 c.l.
1 arm pull ups apoyo bajo en anilla 5x4 c.l.

WOD 051003 3-Oct-2005 modificado
30-25-20-15-10-5
KB High pull
Push ups


A la tarde entrenamiento
---------------------------------------------------------------------------
A ver cuando aprendo a quedarme haciendo el pino directamente dando la patada sin un apoyo previo a la pared

[jilc]

https://www.youtube.com/watch?v=zIsZQjDCejc
Impresionante la capacidad de hacer todo a un ritmo constante y sin parar un segundo a coger aire

[jilc]

30/10/2014

Fuerza-Técnica
Deficit HSPU 5x4
Power Snatch MC 32kg 5x3 c.l.

Weighted Ring Dips 20kg 5x4

Weighted Push Ups 20kg 50 reps en las menos series posibles (Las hice después del WOD)

WOD 051007 7-Oct-2005
100 pull ups for time

[jilc]

31/10/2014

Fuerza-Técnica
1 arm pull ups apoyo bajo anilla 5x3 c.l.
Strict ring dips 5x8

KB Clean 5x5 c.l.
KB 1 arm Row 5x7 c.l.

KB High pull 5x12

WOD 051009 9-Oct-2005
"JT"
21-15-9:
HSPU
Ring dips
Push ups


A la tarde entrenamiento

--------------------------------
Hoy he hecho primero el WOD y luego la fuerza-técnica, porque iba a ser duro para el triceps y no quería morir en el intento

[jilc]

http://gymnasticswod.com/content/one-ar ... rogression

Progresión y explicación de la mecánica del movimiento de la flexión a 1 mano por Carl Paoli. Es en inglés.

[jilc]

3/11/2014

Fuerza-Técnica
1 arm push ups 5x6 c.l.

Deficit HSPU 5x3
Remo KB 5x8 c.l.
Mejora técnica 1arm Push Up Paoli 4x6 apoyo abierta c.l.+1x12 triángulo

WOD 051010 10-Oct-2005
AMRAP 20´:
10 L-Pull Ups
20 squats


A la tarde entrenamiento


El sábado tuve partido

[jilc]

4/11/2014

Fuerza-Técnica
1 arm pull ups apoyo bajo anilla 5x4 c.l.
Strict Ring Dips 5x11

HSPU (Face to Wall) 5x5
Snatch MC 22kg 5x7 c.l.

WOD CROSSFIT FOOTBALL
5 rounds for time:
10 DB Hang Power Clean c.l.
5 Supine strict pull ups
10 KB swing
5 pistols c.l.
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los 10 KB swings+5 pistols c.l. por ronda ha sido en sustitución de Shuttle runs: 60 yards