Friday, January 30, 2009

Grand Master Helio Gracie (October 1, 1913 – January 29, 2009)

HELIO GRACIE, father of BRAZILIAN JIU-JITSU
!
On Tuesday morning, Grand Master Helio Gracie was tanning at his ranch in Brazil, and on Thursday morning at 9:15 he passed on due to natural causes. His legacy will survive forever in all members of the Gracie Family, jiu-jitsu practitioners around the world, and all those who have benefited from the revolution he began.In his final years, the creator of Gracie Jiu-Jitsu often spoke of his satisfaction with his life’s work. He openly stated that he had accomplished everything he had set out to do, displaying his preparedness for the transition into the afterlife.The Grand Master believed that such a transition should be seen as a positive step in one's spiritual evolution. In a recent interview he declared: “I’ve already told my sons that when I die I want there to be a party. No drinking, no debauchery.”To honor his request and his legacy, the Gracie Academy will host a celebratory gathering/slideshow presentation on Saturday, February 7, 2009. In anticipation of a large turnout of friends and family, we intend to have three showings starting at 4:00pm, 5:00pm and 6:00pm. If you can’t make it to the party, but would like to express how the Grand Master has affected your life, please send your story to heliogracie@gracieacademy.com so we can post it on the Gracie Academy website.


In one of his final magazine interviews the Grand Master expresses his concern for the future of Jiu-Jitsu: "O Jiu-Jitsu que criei foi para dar chance aos mais fracos enfrentarem os mais pesados e fortes. E fez tanto sucesso, que resolveram fazer um Jiu-Jitsu de competição. Gostaria de deixar claro que sou a favor da prática esportiva e da preparação técnica de qualquer atleta, seja qual for sua especialidade. Além de boa alimentação, controle sexual e da abstenção de hábitos prejudiciais à saude. O problema consiste na criação de um Jiu-Jitsu competitivo com regras, tempo inadequado e que privilegia os mais treinados, fortes e pesados. O objetivo do Jiu-Jitsu é, principalmente, benificiar os mais fracos, que não tendo dotes físicos são inferiorizados. O meu Jiu-Jitsu é uma arte de autodefesa que não aceita certos regulamentos e tempo determinado. Essas são as razões pelas quais não posso, com minha presença, apoiar espetáculos, cujo efeito retrata um anti Jiu-Jitsu." “The Jiu-Jitsu that I created was designed to give the weak ones a chance to face the heavy and strong. It was so successful that they decided to create a sportive version of it. I would like to make it clear that of course I am in favor of the sportive practice and technical refinement of all athletes, whatever their specialty may be, as well as good nutrition, sexual control, avoidance of addictions and unhealthy habits. The problem lies in the creation of a sport-oriented Jiu-Jitsu, based on rules and time limits, which benefits the heavier, stronger, and more athletic individuals. The primary objective of Jiu-Jitsu is to empower the weak who, for not having the physical attributes, are often intimidated. My Jiu-Jitsu is an art of self-defense in which rules and time limits are unacceptable. These are the reasons for which I can’t support events that reflect an anti Jiu-Jitsu.”

!
-Grand Master Helio Gracie (October 1, 1913 – January 29, 2009)



Helio Gracie vs. Masahiko Kimura (narrated version)

Wednesday, January 28, 2009

THURSDAY 090129 WOD

ALEJANDRO SÁNCHEZ-GALÁN empezó con sus clases de BJJ en BRIGA TRAINING!
Las clases de las 6:30 están creciendo!

!
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
!
WOD-2
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
or
150 - 120 - 90 - 60 - 30
Single Unders
50 - 40 - 30 - 20 - 10
Sit Ups
!
ENDURANCE WORKOUT
Interval Madness
3-5 horas antes o después de tu WOD
3-5 Hours before or after your WOD
Swim/nadar: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)
Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)
Run/correr: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)
Foul, si te pones más lento de 3 segundos en cada ronda por cada intervalo.
Foul if you get slower by more than 3 seconds each round, for each interval.
Foul: Max Rep Pullups (you can foul more then once)

Monday, January 26, 2009

TUESDAY 090127 WOD

FEDOR!


Cinco rondas para tiempo de:
Five rounds for time of:
Run/corrida 400 meters
65 pound Thruster, 30 reps
(w/barbell or dumbbells)
!
ENDURANCE WORKOUT
CFE Based on what your body feels like go 80-90% effort for...
Swim: 800m/y
Bike: 12 miles
Run: 5


A cool article from our friends of CrossFit Invictus...check out their blog...it rocks!

The Bitter Truth On Splenda - Part 1

Written by Calvin Sun

Sucralose, better known by its brand name Splenda, has become one of the most popular sugar substitutes in our country. You can find it in several places, ranging from baked goods to diet sodas and even on the counter at your local coffee shop. I was recently having coffee when I overheard two ladies debating the use of Splenda sweetener as part of their nutritional regime. Apparently one of them had recently adopted a “points based” weight loss program that promoted use of artificial sweeteners. She argued that Splenda was a choice product because of its null caloric content and she claimed it was safe because it was an “all-natural” product. I frequently hear similar sentiments whenever I consult clients on their nutrition:
“It has no calories, so it will help me lose fat”Not exactly, in fact it does the exact opposite. Several studies conducted in recent years have found that consumption of artificial sweeteners can actually contribute to weight gain, metabolic syndrome, and increased risk for heart disease and diabetes. Purdue University conducted a study that found that consumption of artificial sweetener actually led to greater weight gain than those who consumed regular sugar (Journal of Behavioral Neuroscience). While Splenda contains no calories it can still elicit the same insulinogenic response triggered by sugar. When a sweet-tasting substance hits your tongue, a physiological response triggers the pancreas to release insulin into the blood stream for the expected increase in blood sugar. Without the calories the body expects, you remain hungry and become predisposed to overeating at your next meal.

MONDAY 090126 WOD

"T.G."
Do 12,10,8,6,4,2 reps of:
burpees
pull-ups
DB Renegade Rows (6 reps each side for 12, 5 for 10...use a heavy dumbbell)
jumping lunges (12 each leg, 10 each leg...)
knees to elbows
!
T. welcome and hope you enjoy the workout. You can check out the exercise links to see the correct form. Anything else, just ask. Have an awesome workout!
!
ENDURANCE WORKOUT
3-5 horas antes o después de tu WOD de CrossFit:
3-5 hours before or after your CrossFit WOD:
Escoge UNA de las siguientes disciplinas (correr, bike, nadar, remar):

Choose ONE of the following disciplines (run, bike, swim, C2):
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

Friday, January 23, 2009

FRIDAY 090123 WOD

B.J. Penn teaching a class.
!
"BRAWL GONE BAD"
Esta es mi versión del famoso "Fight Gone Bad". Te mueves de cada una de las 5 estaciones a la otra después de un minuto, con un minuto de descanso antes de repetir. Igual que una pelea de MMA de 3 rounds de 5 minutos.
This is my version of the famous "Fight Gone Bad". You move from each of five stations after a minute, a one-minute break is allowed before repeating. Just like a MMA Fight of 3 rounds of 5 minutes.
!
Las estaciones son:
The stations are:
1. KB Swings (M:55lbs.-25lbs) (W:25lbs.-18lbs.)
2. Tuck Jumps (Reps)
3. Sumo Deadlift High Pull (M:70lbs.-35lbs.) (W:35lbs.-18lbs.)
4. Wall-shots (Reps)
5. Shoulder Press (M:35lbs.-25lbs.) (W:18lbs.-10lbs.)
!
ENDURANCE WORKOUT
The "Tosh"
CrossFit Main site WOD, Optional:
CFE choose ONE sport for the following:
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)
Rest the exact time it takes you to do each set. EX. 200m run in 35 sec. rest 35 sec then 400m run Etc.
COMPARE TO 9/30/08

Thursday, January 22, 2009

THURSDAY 090121 WOD



One-arm Kettlebell Military Press with 97lb bell for reps by MIKE MAHLER
!
5 rondas para tiempo de:
5 Rounds For Time:
30 Wall-Ball Shots (M-20/14, W-10)
15 Pull-ups

!
ENDURANCE WORKOUT
Intervals
3+Hours After CrossFit Main Site WOD
Choose ONE Of The Following Sports:
Swim, Bike, Run, C2
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Friday, January 16, 2009

Friday 090117 WOD

“Donkey Kong” Version 2
21 Burpees (CF Games Standard)
15 Tuck Jumps
21 KB Swings (M-53lb, W-35lbs)
15 Tuck Jumps
21 Box Jumps
15 Burpees
15 Tuck Jumps
15 KB Swings
15 Tuck Jumps
15 Box Jumps
9 Burpees
15 Tuck Jumps
9 KB Swings
15 Tuck Jumps
9 Box Jumps

!
ENDURANCE WORKOUT
Intervals
3+ Horas antes o después de tu WOD
3+ Hours Before or After CrossFit WOD
Elige UNA de las siguientes actividades:
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups

Wednesday, January 14, 2009

Thursday 090116 WOD

20 reps of each, 16 reps of each, 12, 8, and 4 AFAP, alternating between:
Burpees
1-arm Kettlebell Snatch
Mountain Climbers
pull-ups
1-arm Kettlebell Clean, Squat, Press

Divide reps evenly between left and right for all 1-arm exercises. Scale weight as necessary.

Tomé este entrenamiento de mi amigo Jon. Tal vez a algunos no les guste la idea...hahaha...I don't care!
!
ENDURANCE WORKOUT
Intervals 120:60
3+ horas antes o después de tu WOD
3+ Hours Before or After CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas

Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6




A little more POSE running videos for you guys!

Sunday, January 11, 2009

Sunday 090111 WOD

5 rondas para tiempo de:
5 rounds for time:
10 Wall Ball Burpees

10 overhead squats (95lbs or 65lbs)
!
ENDURANCE WORKOUT
Elige UNA de las disciplinas:
Choose ONE sport and do the following for your distance:
Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT
Bike: SC: 12M TT, LC: 20M TT, U: 30M TT
Run: SC: 5k TT, LC: 10k TT, U: 10M TT
C2: SC: 2k TT, LC: 3k TT, U: 5k TT

Friday, January 9, 2009

Friday 090109 WOD

Diez rondas de:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

WOD-2
21-18-15-12-9-6-3 Rep rounds of:
1.5 pood KB Swings
Pull-ups

Thursday, January 8, 2009

Thursday 090801 WOD

Ory with our friend Jason Dolby of IKFF in Mike Mahler's COLLISION COURSE in Las Vegas

G + WL = PAIN
Para tiempo, 30-25-20-15-10-5 reps de:
For Time, 30-25-20-15-10-5 Reps Of:
Air Squats
DB Presses (M-30lb DBs/W-20lb DBs)
Asegúrate de terminar todas las repeticiones antes de seguir al otro movimiento...
Make sure that you finish all reps before moving on to the next movement…
!
ENDURANCE WORKOUT
Intervals
3+ horas antes o después de tu WOD
3 + Hours Before or After CrossFit Main Site WOD
Escoge UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
10:20 x 16
10 seconds on 20 seconds off for 16 rounds:

All out efforts! Terrain or incline is your choice.

Wednesday, January 7, 2009

Wednesday 090107 WOD

Diez rondas para tiempo de:
Ten rounds for time of:
12 Burpees
12 Pull-ups
!
ENDURANCE WORKOUT
Time Trial
3+ horas antes o después de tu WOD
3+ hours before or after your WOD
Escoge UNO de las siguientes disciplinas:
Choose ONE Of the Following Sports:
Cubre la mayor distancia posible.
Cover as much distance as possible.
Swim/Natación: 15min
Bike: 35min
Run/Corrida: 35min
C2: 15min

Monday, January 5, 2009

Monday 090501

5 rondas para tiempo de:
5 Rounds For Time Of:
21 Push-Presses (M-75lbs, W-55lbs)
21 Push-ups
21 V-ups

!
ENDURANCE WORKOUT
3-5 horas antes o después del WOD
3 - 5 hours before CrossFit Main Site WOD
CFE do one of the following:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Saturday, January 3, 2009

Saturday 090103 WOD

“3 Dirty Rounds”
30 Ball Slams (M-20lbs, W-16lbs)
30 Jumping Pull-ups
3 Tire Flips
30 Push-ups
30 DB Lunges (M-45lbs, W-35lbs)

!
ENDURANCE WORKOUT
Choose ONE of The Following Sports:
Swim: 3 x 500m... Deviate no more than 1 min from slowest 500m or foul. Recover 3 min between efforts.
Bike: 3 x 5 miles... Deviate no more than 2 min from slowest 5 mile or foul. Recover 5 min between efforts.
Run: 3 x 2 miles... Deviate no more then 2 min from slowest 2 mile or foul. Recover 5 min between efforts
C2: 3 x 2k TT... Deviate no more then 30 seconds from slowest 3k or foul. Recover 4 min between efforts.Foul (to be done at the end of workout): Max Rep Pull Ups

Thursday, January 1, 2009

Friday 080102 WOD

Estamos a 190 días de los CrossFit GAMES del 2009 y el TEAM BRIGA está entrenando fuerte para representar a Lationamerica y demostrar que podemos batallar con los grandes!
We're 190 days away from the 2009 CrossFit GAMES and TEAM BRIGA is training hard to represent Latin America and show the CrossFit world we can hang with the BIG BOYS!


CrossFit Games '08 Highlights from Von Ware from CrossFit Newcastle on Vimeo.
"JT"
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
!
ENDURANCE WORKOUT
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)


CrossFit Endurance - Why POSE? from CrossFit Newcastle on Vimeo.

HAPPY NEW YEAR!

FELIZ AÑO NUEVO!..De parte de BRIGA TRAINING y CrossFit, esperamos que este 2009 sea un año lleno de bendiciones para todos ustedes y sus familias. Y por supuesto, que si todavía no están entrenando con nosotros, que vengan a probar lo que hacemos...vale la pena.

Este es un video de un workshop de POSE method cortesía de nuestros amigos de Potomac CrossFit.


20080705 POSE Running Workshop from Potomac Crossfit on Vimeo.