Iwe haufaniri kunge uri weBlackcore CrossFitter kuti wakanzwa nezve "The Girls." Ichokwadi kuti iwe unogona kunge usingazivi kuti chii (kana kuti ndiani?) Vasikana ava, asi kana iwe wakapedza nguva ipi neipi yakapoteredza musangano weCastFit, zvimwe wakanzwa mazita akadai saFran, Isabel, naHelen vakapoteredzwa. Izvi "vasikana" havasi ivo vasikana chaivo zvachose, asi basa rakananga (mu CrossFit lingo , kushanda kwezuva iro kunozivikanwa seWODs) zvakagadzirirwa kukuisa muchengeti sezvo uchiongorora simba rako pachako uye utera hwakabatana nehuwandu hwako fitness simba.
Chinangwa
Mune shoko rimwechete, The CrossFit Girl workouts ndiyo inofanirwa. Izvo zvakagadzirirwa kutora mufananidzo wehutano hwako hwemazuva ano hwakafanana nehunoenderana nenzvimbo dzehutano humwe hupurogiramu hwakagadzirirwa kuedza. Kuti zvive zvakajeka, umwe neumwe Musikana akagadzirirwa kuedza kufanana kwako nenzira dzakasiyana. Semuenzaniso, mumwe musikana anodzidzira maitiro angangotarisa pamwoyo yemagetsi, asi imwe nzira yekuedza simba, kukurumidza, simba, kana kushanduka.
Karen Katzenbach, CrossFit Level 3 Certified Trainer ne Momentum Fitness | 30AChipupuriro, inotaura nezvekushanda zvakajeka, "Mhandara yekushanda ndiyo inoratidza kuti CrossFit ndeyei ... yakapfupika, yakasimba, yakaoma, uye yakawanda inonakidza. ane mutambi wekutsungirira achada kumbomira kwemaminitsi makumi maviri, Cindy, asi acharwisana nehombodo shoma, yakakura sezvakaita Grace kana Isabel. Kusiyana kwaizova kwechokwadi kune mutambi wenhare. "
Sezvinyorwa, Girls inoshandiswa seongororo dze periodic kuti uone kuvandudza kwako kwemazuva. Anthony Musemici, mumiriri we CrossFit Bridge & Tunnel ane zvipfeko zvinopfuura gumi nemaviri zvemakambani ekutengesa, anoti, "Vasikana, kana chimwe chiratidzo, chinofanira kuitwa nguva dzose kuti vadzoke uye vatevere kubudirira," kunyange zvazvo anotsanangura kuti kana ukasarudza Kudzokororazve mumwe musikana WODV angagona kuvimba nezvinangwa zvako pachako, "Mutambi angasarudza kudzokera shure kwekudzidzira kunoenderana nehutano hwavo hwezvino.
Semuenzaniso, kana vari kushanda pa gymnastics, ingangodaro nguva yekudzorera zvakare Diane uye kuona kuti maoko avo ane pushups ari kuuya sei. Mumwe munhu akatarisa pachikwama bhasikoro mukugadzirira kuti [CrossFit] Vashandise vangaidza Isabel kana Grace. "Zvisinei, iwe haufaniri kuita zvakaenzana zvekuita basa nekudzokorora, Musemici anowedzera," Zvose zvekushanda hakufaniri kudzokororwa kanopfuura kaviri kana izvozvo. "
Musikana WODs
Nzira kare kumasikati (kunyanya 2003, apo Vasikana vakatanga kubudiswa), maitiro ekuenzanisa aya aingova nematanho matanhatu akarurama-Angie, Barbara, Chelsea, Diane, Elizabeth, naFran. Kwemakore, vamwe vasikana vave vakawedzerwa, iye zvino vane makumi maviri nemasere ekuenzanisa. Zvimwe kushandiswa zvinoshandisa muviri wako uremu chete, asi vamwe vanoda zvishandiso, zvakadai se kettlebells, barbells, zvindori, kana michina yekuchera . Iyo midziyo inobatanidzwa uye maitiro ekugadzirisa basa (kuti mutoro unoshandiswa sei, kuzorora kwakadini kunobvumidzwa, kuti zvipi zvitsva zvakasarudzwa kana zvigadzirirwa zvakatemwa), bvumira basa rimwe nerimwe kuedza nzvimbo dzakasiyana dzehutano hwemunhu.
Bodyweight-Only Girl WODs
Kungofanana nokushanda uku hakudi chinhu chinopfuura muviri wako uremu (nekusvika pakuronga-up-bar), izvo hazvirevi kuti zviri nyore. Izvo zvakati, iyo inofanirwa kutaridzika yevashandi vekusha nekuti maitiro anofambiswa anowanzosati apfuura.
Musemici anotaura kuti, " Zvigadziro zvemuviri zvakajeka kuti zvive nyore kutanga." Vakawanda ve [Masikana anonzi Bodyweight] vari kushanda kwenguva yakareba, zvinoreva kupedzerwa mumaminitsi makumi maviri nemakumi matatu. " Iva nechokwadi chekutarisa pane fomu-nguva nekukurumidza zvakakosha, itsvabies inofanira kunge isinganyanyi kunetseka pamusoro pezvikoro zvavo, uye kunyanya kunetseka nezvekuita maitiro acho zvakanaka.
| Barbara | Ita zvishanu zvenguva, nguva imwe neimwe yega, zorora maminitsi matatu chete pakati pemakwikwi | 20 kukoka-ups 30 pushups 40 situps 50 air squats |
|---|---|---|
| Chelsea | Iwe uchaita zvose zvidzidzo zvitatu mumutsara, maminitsi ose paminiti (EMOM), uchienderera mberi kusvikira usingakwanisi kupedza nguva yakazara yezvidzidzo munguva yeminiti | 5 pull-ups 10 pushups 15 air squats |
| Maria | Ita zvakawanda zvakakosha sezvinobvira (AMRAP) mumaminitsi makumi maviri | 5 handstand pushups 10 gumbo risina gumbo pamakumbo 15 pull-ups |
| Cindy | AMRAP mumaminitsi makumi maviri (izvi zvinoshandisa dzidziso dzakafanana seCentre, asi maitiro acho akasiyana) | 5 pull-ups 10 pushups 15 air squats |
| Annie | Iwe unozoita zvakapoteredza zvose zvedzidzo zvekudzoka shure kwekudzoka, kupedzisa makumi mashanu ekudzoka kweumwe neumwe, makumi maviri ekudzoka kweumwe neumwe, reps makumi matatu, makumi makumi maviri nemakumi maviri uye makumi gumi ekudzoka, kupedzisa kushanda kwenguva | Jump rope kaviri-pasi Inoitika |
| Nicole | AMRAP mumaminitsi makumi maviri; Cherechedza kuti vangani vanogadzira-ups mawakagadzirira kumativi ose | Mhanya mamita 400 Tora-ups kwemaxim reps |
| Angie | Pedzisa zvose zvidzidzo uye reps nokukurumidza sezvaungagona, kwenguva | 100 kuvhomora 100 pushups 100 situps 100 air squats |
| Marguerita | Zvose makumi mashanu nemakumi mana ezviuru, uye rimwe chete pakudzidzira, kumativi ose, nekukurumidza sezvaungaita kwenguva |
Pushup Jumping jack Situp |
| Candy | Pedzisa zvishanu mazendo ose kwenguva | 20 kukoka-ups 40 pushups 60 squats |
| Maggie | Pedzisa zvishanu mazendo ose kwenguva | 20 handstand pushups 40 kudhonza-ups 60 squats rimwe-jira, kushandura makumbo |
Zviduku Zviduku uye Muviri Wemusikana WODs
Aya maitiro ekuenzanisa anosanganisira zvishandiso zviduku, zvakadai se kettlebells, plyo mabhokisi, uye mabhodhoro emasvingo (makuru, mishonga inorema miviri). Izvi zvinosanganisirawo kukwana kwakakwana kwekubuda kwose, kuitira kuti unogona kutarisira kuti mwoyo wako une simba unopikiswa. Sezvo newe bodyweight-yega Girl WODs, ivai vakasununguka kupedza mitemo yekushanda sezvinodiwa. Somuenzaniso, kana iwe usingagoni kubata 2-podhu (72-pound) kettlebell kuruka panguva yekudzidzira Eva, shandisa uremu hwekureruka, asi nyora kukosha kwaunoshandisa kuitira kuti uenzanise nekuvandudza kwako panguva inotevera paunenge uchiita ita kuti zviite.
| Eva | Pedzisa zvishanu mazendo ose kwenguva | 800-mamita anomhanya 30 kettlebell swings (yakagadzirwa ne 2-pood kettlebell) 30 pull-ups |
|---|---|---|
| Helen | Pedzisa zvitatu zvakasiyana-siyana kwenguva | 400-mamita anomhanya 21 kettlebell swings (yakanyorwa ne 1.5-pood kettlebell) 12 pull-ups |
| Karen | Dzokorora zvose zvakadzokorora zvakakurumidza sezvinobvira, kwenguva | 150 bhora bhodhi shots (yakatemwa ne 20-pound ball) |
| Kelly | Pedzisa zvishanu mazendo ose, kwenguva | 400-mamita anomhanya 30 bhokisi rinoputika (rakanyorwa ne 24-inch box) 30 bhora bhodhi shots (yakanyorwa ne 20-pound ball) |
Heavy Barbells uye Calisthenics Girl WODs
Tichifunga nezvevamwe vakanyanya kunetseka Mhandara dzakapoteredza, zviyero izvi zvinosanganisira zvishoma zvese zvese, kusanganisira simba guru kudzidziswa, calisthenics, kumhanya, kutamba, nezvimwe. Musemici anotora nhoroondo yakanyanya yaFran, "Penguva yakawanda Fran yakagadzira chimiro chechimiro-chinonzi pamusoro pezvimwe zvose zvinoratidzirwa maWODs.Akaiswa mu CrossFit seMusikana akaoma zvikuru, nevatambi munyika yose vachitonga mumwe nomumwe maererano neFran-time . ' Nekugadziridza 21-15-9 kweprusters nekudhonza-ups, Fran inofanirwa kuitwa nokukurumidza, uye inofanirwa, isina kusununguka (isina kuzorora). "
| Amanda | Zvose zvakapoteredza zve 9 zvakadzoka, zvinomwe zvekare, uye zvishanu zvekudzidzira zvinodzidzisa sezvaunogona, kwenguva | Muscle-ups Snatch (yakanyorwa ne 135-pound barbell) |
|---|---|---|
| Jackie | Pedzisa nekukurumidza sezvaunokwanisa, kwenguva | Chiuru-mita mutsara 50 thrusters (yakanyorwa ne 45-pound barbell) 30 pull-ups |
| Diane | Zvose zvakapoteredza 21 zvekare, 15 dzinodzoka, uye 9 dzinodzoka zvemadziviriro edziviriro nekukurumidza sezvaungagona, kwekanguva | Deadlifts (yakatemwa ne 225-pound barbell) Shandisa pushups |
| Fran | Zvose zvakapoteredza 21 zvekare, 15 dzinodzoka, uye 9 dzinodzoka zvemadziviriro edziviriro nekukurumidza sezvaungagona, kwekanguva | Thrusters (yakatemwa ne 95-pound barbell) Tora-ups |
| Elizabeth | Zvose zvakapoteredza 21 zvekare, 15 dzinodzoka, uye 9 dzinodzoka zvemadziviriro edziviriro nekukurumidza sezvaungagona, kwekanguva | Kuchenesa (yakatemwa ne 135-pound barbell) Ring ring dips |
| Nancy | Pedzisa zvikamu zvishanu zvese kumativi maviri maviri, nekukurumidza sezvaungaita kwenguva | 400-mamita anomhanya 15 overhead squats (yakanyorwa ne 95-pound barbell) |
| Lynne | Zvose zvizere zvishanu, zvinotarisira max reps; hapana nguva yemazuva; nyora hurukuro yako yakagadzirirwa yega roga roga, uchivapa pakupedzisira | Bhenic press (yakatemerwa nemutoro wemiviri yako pachikoro) Tora-ups |
| Hope | Iyi nguva yakatarwa, nhatu-round round circuit; Ita miniti imwe yega yega yega yega, chekucherechedza huwandu hwemutsotsi iwe unopedzisa pane imwe siteshi; mushure mekunge mazadza rimwe nerimwe rakakwana, zorora kweminiti imwechete musati maenderera mberi nekudzidzira; chinangwa chacho ndechokuti uite zvose zvekudzoka kwebasa rako | Burpees Power snatches (yakatemwa ne 75-pound barbell) Bhokisi rinokwira (rakanyorwa ne 24-inch box) Thrusters (yakatemwa ne 75-pound barbell) Chest-to-bar kuvhura-ups |
Simba Guru-Musikana Wemabhizi WODs
Zviratidzo izvi zvina zvinotarisa pakusimudza uremu hunorema paunenge uine muviri wakakwana, unosimudzira simba yekudzidzira kufamba. Musemici anoti, "Izvi zvishandiso zvinosanganisira mapurisa eOlympic (akacheneswa uye anokwidza uye anobvuta), achida mutambi kuti ave nesimba uye unyanzvi pazvinosvika pakufambisa barbell." Zvakakosha kutarisa pane fomu uye kushanda nemudzidzisi wako we CrossFit kuti uwedzere uwandu hwakatarwa kuti uone kuti haufaniri kuzarura kusvika pakukuvadza.
| Isabel | Dzozai zvakatemwa reps nekukurumidza sezvaungaita kwenguva | 30 snatches (yakatemwa ne 135-pound barbell) |
|---|---|---|
| Linda | Ichi chikamu chinozivikanwa chinozivikanwawo se "zvitatu zveBhara." Ita sekuita muviri wepiramidi, kupedzisa maitiro ose matatu muchidimbu, kupedzisa rep mutsva ye 10-9-8-7-6-5-4-3-2-1, kuitira kuti iwe kutanga upedze 10 reps yega yega yega, ipapo 9 reps yomuitiro umwe neumwe, nezvakadaro, yose kusvika pasi piramidi; Dzoza basa raunodzidzira nekukurumidza sezvaungaita kwenguva | Deadlifts (yakarongedzwa nehutoni ine 1.5 dzimwe nguva muviri wako uremu) Bhenic press (yakarongedzwa nebruti nemuviri wako) Kuchenesa (yakatemerwa ne barbell ne 3/4 muviri wako uremu) |
| Nyasha | Dzozai zvakatemwa reps nekukurumidza sezvaungaita kwenguva | Clean and jerk (yakanyorwa ne 135-pound barbell) |
| Gwen | Zvose zvakapoteredza 21 zvekare, 15 dzinodzoka, uye 9 dzinodzoka kumutoro wose; Iyi inobata-uye-kuenda workout, saka chero zororo kana kutizve kugadzika pakati pezvepamusoro dzinoonekwa se "kusvibiswa," shandisa rimwechete mutoro wega rega, uye zorora sezvinodiwa pakati pezvitsvene | Geza uye tsvina |
Mazano Okuuraya Mwana Wako Anotevera WOD Benmarkmarks
Mabhenikirwo akafanirwa kuva akaoma, uye zvakadaro, unoda kugadzirira zvose mupfungwa uye mumuviri. Heano mazano mashomanana kubva kuKatzenbach uye Musemici pamusoro pokuti ungauraya sei Musikana wako anotevera.
Kusuruvara zvakakodzera . Katzenbach anoti, "Kugadzirira kuita basa iri kunofanira kunge kune warmup inopesana yakaenzana nekureba kwekuvhima pachayo.Unofanirwa kuita warmup kwenguva refu kwekuita basa kwenguva pfupi, yakadai saFran kana Grace, uye kupisa kwakapfupika kwe nguva yakawanda saCindy kana Angie. " Musemici anowedzera kuti iwewo unoda kushambidza nenzira imwecheteyo yaunoshanda. Semuenzaniso, "Angie ine mazana zana-zana, 100 pushups, 100 situps, uye 100 air squats." Anonyanya kushandisa aerobic mumasikirwo evanhu, ane maminitsi makumi maviri ekuenderera mberi. "" "" "" "" "" "" "" "" "" "" "". e EMOM shomanana ne3-6-9 reps yega yega yega yekuita kuti anzwe manzwiro anoita mwoyo mwoyo panguva iyi yekuita chirongwa. "
Gamuchira rubatsiro nekuwedzera . Kungofanana nebasa rekuita basa rinorayirwa imwe nzira, hazvirevi kuti haufaniri kuirima zvichienderana nehutano hwako uye simba rako. Kutaura zvazviri, vadzidzisi varipo kuti vakubatsire kukura nekugadzirisa basa rako kuitira kuti ugone kuapedza kubudirira sezvazvakatarisirwa, zvichienderana nemakwikwi, reps, kana nguva. Katzenbach anopa muenzaniso unotevera, "My first crossFit workout 'Helen.' Izvi zvinotora nguva inenge maminetsi mapfumbamwe nemakumi maviri.Ndakanga ndakataridzirwa kusvika kumamita mazana mana (kubva pamamita 400-mamita), mabhanhire, uye kettlebell inoputika ne-15-pound dumbbell (kwete pane kettlebell 54-pound) Ini ndakanga ndiri kure nemhanya pamberi peizvi, saka ndakafunga kuti maminitsi gumi nemaviri ekugadzirisa ainzwika zviri nyore.Pakati pehafu kusvika kumativi okutanga, ndaifunga kuti mapapu angu aizoputika.Ndakafunga kuti ndakakwanisa, asi Helen akachinja pfungwa dzangu. "
Ita zvaunotarisira iwe pachako . Zvinonzwisisika kuti iwe unoda kutarisa umwe neumwe musikana WOD unoedza nguva yekutanga. Kufanana nekuedzwa, ndezvekuda kuti "uwane A" pane imwe nguva yekuita basa. Zvinosuruvarisa, hazviiti (uye hazvifanirwe) nguva dzose zvinoshanda nenzira iyo. Musemici anotsanangura, "Nguva yokutanga [iwe] unosangana nemumwe weVasikana, tanga kushanda semuenzaniso wekutanga.Zonzwisisa izvi ndezvekuita basa iwe uchaona dzimwe nguva dzakawanda pamusoro pemakore.Kutarisa kweCastFit hakufaniri kuongororwa. Vasikana vanogona kushandiswa sechishuvo chekudzidza unyanzvi hutsva (somuenzaniso,'Elizabeth 'inoda kutora ring ring ring), iyo inongova nzira yekugadzirisa muviri wako wose.Vatambi vatsva vanofanira kutsvaga zvavanotarisira, kuwedzera reps paAngie kana kuderedza kukura kwekufa kuri Diane. " Musemici anotiwo vadzidzisi vanofanira kubvumira vatambi vatsva kwenguva yakareba kuti vapedze basa rose, vachiratidza kuti vatambi havafaniri kuzvinzwa nezvemaitiro avo iye zvino maitiro kana simba-zvinongova kungoenda kune imwe nzvimbo kukubatsira kuti uone kuti unovandudza sei kupfuura nguva .
Tora zvakakodzera . Nemhaka yokuti zviyero izvi zvinoda zvose-kushanda nesimba, iwe unonyatsofungidzirwa kuva wakaoma. Kutsigira nguva yekudzikinura, Musemici anoratidza, "Pakarepo mushure mekudzidzira, ita nechokwadi chekuti iwe uri kukurudzira uye kuputika kuputika , uye edza kunwa kupora mapuroteni anogunzva. Zvinokurudzirwa kuti udye chiyero che3: 1 kana 4: 1 chemakhahydrates ku mapuroteni mushure mekuita basa kuitira kuti munhu awanezve. "