Akudingeki ube yi-hardcore CrossFitter ukuba uzwe nge "The Girls." Kuyavunywa, kungenzeka ukuthi awukwazi ukuthi yini (noma ubani?) La ma ntombazane, kepha uma uchithe isikhathi esithile emphakathini we-CrossFit, cishe uzwe amagama afana noFran, u-Isabel noHelen abaphonswa. Lezi "amantombazane" azizona amantombazane langempela, kodwa ukusebenza okuqondile (ku- CrossFit lingo , ukusebenza kwelanga kwaziwa njenge-WODs) oklanyelwe ukukufaka phakathi kwe-ringer njengoba uhlola amandla akho kanye nobuthakathaka bakho obuhlobene naso sonke ukufaneleka komzimba.
Injongo
Ngegama elilodwa, ukusebenza kwe-CrossFit Girl kuyindlela yokulinganisa. Zenzelwe ukuthatha isifinyezo sezinga lakho lokuzivocavoca kwamanje njengoba lihlobene nezindawo zokuzivivinya umzimba ngamunye okuhloselwe ukuhlola. Ukuze kucace, u-Girl ngamunye uhlolwe ukuhlola ukuqina kwakho ngezindlela ezahlukene. Isibonelo, ukuqeqeshwa kwe-Girl One kungase kugxile emandleni okushaya inhliziyo, kanti elinye ukuhlola amandla, ijubane, amandla, noma ukuguquguquka.
U-Karen Katzenbach, umqeqeshi oqinisekisiwe we-CrossFit Level 3 nge-Momentum Fitness | 30A CrossFit, ihlanganisa okusebenzayo ngokumane, "Ukusebenza kwe-Girl kuyinhloko ye-CrossFit ephathelene ... emfushane, enzima, enselele, futhi eningi kumnandi. Ngamunye unesibindi esiyingqayizivele esizoveza noma yibuphi ubuthakathaka ongase uwenze "Umdlali okhuthazelayo uzothanda umqeqeshi we-20 minutes, uCindy, kodwa uzokulwa nomsebenzi omfushane onzima njengoGrace noma u-Isabel.
Njengama-benchmarks, Amantombazane asetshenziselwa ukuhlola ngezikhathi ezithile ukukala ukuthuthukiswa kwakho ngokuhamba kwesikhathi. U-Anthony Musemici, umninimzi we CrossFit Bridge & Tunnel obambe izitifiketi ezingaphezu kweyishumi nambili zokubambisana embonini, uthi, "Amantombazane, noma yinoma yiyiphi indima, kufanele ayenze njalo ukuze abuyele emuva futhi alandele inqubekela phambili," nakuba ecacisa ukuthi uma ukhetha ukuhlola kabusha i-Girl WOD ethile ingase ixhomeke emigomeni yakho, "Umdlali angase akhethe ukuphinda asebenze okuhlobene nokugxila kwakhe okwamanje.
Isibonelo, uma sebesebenza kuma-gymnastics, kungase kube yisikhathi sokuphinda ubuye u-Diane bese ubona ukuthi i-handstand yayo ihamba kanjani. Omunye ugxile ekwenzeni ukuhamba ngebhayisikili ngokulungiselela i- [CrossFit] Open angase avivinye u-Isabel noma uGrace. "Nokho, akufanele wenze okufanayo ngokuzivocavoca ngokuphindaphindiwe, u-Musemici uyanezela," Umsebenzi ngamunye akufanele uphindwe kabili ngonyaka uma lokho. "
I-Girl WODs
Ukubuyela emuva ngosuku (ikakhulukazi ngo-2003, lapho i-Girls Intsha isungulwa khona), lezi zindlela zokusebenza zilinganiselwe emizileni eyisithupha eqondile-Angie, Barbara, Chelsea, Diane, Elizabeth, noFran. Kule minyaka edlule, amantombazane amaningi athengisiwe, manje aphelele okusebenza okungu-26 okuhlukile. Ezinye izinto zisebenzisa isisindo somzimba wakho kuphela, kanti ezinye zidinga imishini, njenge-kettlebells, i-barbells, izindandatho noma imishini yokudonsa . Imishini ehilelekile kanye nokufometha kwe-Workout (ingakanani umthwalo osetshenzisiwe, ukuphumula okuningi kuvunyelwe, kungaki ukuhlelwa kabusha noma ukusetha okunqunyiwe), vumela ukuzivocavoca ngalunye ukuhlola izindawo ezahlukene zokuqina komuntu siqu.
Ama-BodyWight kuphela-ama-WODs e-Girl
Ngenxa yokuthi lokhu kusebenza akudingi lutho kunesisindo somzimba wakho (nokufinyelela kubha yokudonsa), lokho akusho ukuthi kulula. Lokho kusho ukuthi yizilinganiso ezinhle zama-newbies ngoba ukunyakaza okuhilelekile kuvame ukuhamba phambili.
U-Musemici ubonisa ukuthi, " Ukunyakaza kwe-Bodyweight kulula ukulinganisa ukuze kube yisiqalo. Abaningi [be-Girlsweight Girls] basebenze isikhathi eside, okuhloswe ukuba bagcwaliswe emaminithini angu-20 kuya kwangu-30." Qinisekisa ukuthi ugxile ekuhambeni kwefomu kanye nokujula kubalulekile, ama-newbies angakhathazeki kakhulu ngezikolo zawo, futhi akhathazeke kakhulu ngokwenza kahle umzimba.
| UBarbara | Yenza imijikelezo emihlanu, isikhathi ngasinye nxazonke, uhlale ncamashi imizuzu emithathu phakathi kwama-rounds | 20 ukudonsa 30 ama-pushups 40 situps Ama-squats angama-50 |
|---|---|---|
| Chelsea | Uzokwenza zonke izindlela zokuzivocavoca ezintathu ngokulandelana, njalo ngomzuzu ngomzuzu (EMOM), uqhubeka kuze kube yilapho ungeke ukwazi ukuqedela ukuvivinya umzimba okugcwele ngesikhathi somzuzu | 5 ukudonsa 10 amaphuzu Ama-squats angama-15 |
| UMariya | Yenza imijikelezo eminingi ngangokunokwenzeka (AMRAP) ngemizuzu engu-20 | Ama-pushups angu-5 10 izikwele ezinomlenze ngamunye ngomlenze 15 ukudonsa |
| Cindy | I-AMRAP emaminithini angu-20 (lokhu isebenzisa ukuqeqeshwa okufanayo njenge-Chelsea, kodwa ifomethi ihlukile) | 5 ukudonsa 10 amaphuzu Ama-squats angama-15 |
| Annie | Uzokwenza imijikelezo yombili kokuzivocavoca emuva kokubuyela emuva, ukuqedela ukuphindaphinda kwe-50 ngayinye, ukuphindaphinda kwe-40 kokubili, ukuphindaphinda kwe-30, ukuphindaphinda okungama-20 nokuphindaphinda kwe-10, ukuqedela ukuqeqeshwa kwesikhathi | Izintambo ze-Jump ezimbili ezingezansi Izimo |
| UNicole | I-AMRAP emaminithini angu-20; Qaphela ukuthi zingaki izidonsa oziqedelayo nxazonke | Sebenzisa amamitha angu-400 Ukudonsa ama-reps amaningi |
| Angie | Gcwalisa zonke izivivinyo kanye ne-reps ngokushesha ngangokunokwenzeka, isikhathi | 100 ukudonsa Amapushups angu-100 100 situps Izikwele zomoya ezingu-100 |
| UMarguerita | Qedela ama-round round angu-50, nge-rep rep eyodwa ngokuzivocavoca, nxazonke, ngokushesha ngangokunokwenzeka isikhathi |
Pushup I-jumping jack Hlala kahle |
| Candy | Gcwalisa ama round round amahlanu isikhathi | 20 ukudonsa 40 ama-pushups Ama-squats angu-60 |
| Maggie | Gcwalisa ama round round amahlanu isikhathi | Ama-pushups angu-20 40 ukudonsa Izikwele eziyi-60 ezinamagundane, ezithinta imilenze |
Izinsiza Ezincane Ne-Bodyweight Girl WODs
Lokhu kusetshenziselwa ukulinganisa kubandakanya amathuluzi amancane, njengama-kettlebells, amabhokisi e-plyo, namabhola edonga (ama-large, ayelaphayo ama- medicines balls ). Lokhu kusebenza kuhlanganisa nokulingana okulinganayo kokugijima konke, ngakho-ke ungalindela amandla wakho we-cardiovascular to be inselele. Njengamanye ama-WODs we-Bodyweight-kuphela, azizwe ukhululekile ukukala imiyalelo yokusebenza njengoba kudingeka. Isibonelo, uma ungeke ukwazi ukusingatha i-2-pood (72-pound) kettlebell swing phakathi nokuzivocavoca kwe-Eva, sebenzisa isisindo esincane, kodwa phawula isisindo osisebenzisayo ukuze uqhathanise ukuthuthukiswa kwakho esikhathini esizayo lapho wenza khona Zivocavoce.
| Eva | Gcwalisa ama round round amahlanu isikhathi | I-800-meter run 30 kettlebell swings (enqunywe kettlebell 2-pood) 30 ukudonsa |
|---|---|---|
| UHelen | Gcwalisa ama-round round amathathu | Ukugijima kwamamitha angu-400 21 kettlebell swings (enqunywe 1.5-pood kettlebell) 12 ukudonsa |
| Karen | Gcwalisa zonke iziphindaphindiwe ngokushesha ngangokunokwenzeka, isikhathi | Amapulangwe angu-150 ebhodini (okushiwo ibhola elingama-20-pounds) |
| Kelly | Gcwalisa ama-round round amahlanu, isikhathi | Ukugijima kwamamitha angu-400 I-30 yebhokisi egijima (enqunywe ibhokisi le-24-intshi) 30 isibhamu sebhola (eshiwo ibhola elingama-20) |
I-Barbells enamandla ne-Calisthenics ye-Girl WODs
Kucatshangwa ukuthi amanye amantombazane anzima kunabo bonke, lezi zilinganiso zifaka kancane kancane konke okunye, kufaka phakathi ukuqeqeshwa kwamandla amakhulu, ama-calisthenics, ukugijima, ukugoqa, nokuningi. U-Musemici uthatha inothi ekhethekile kaFran, "Ngokuhamba kwesikhathi uFran uye wakha isithunzi esinjengesimiso esiyingqayizivele ngaphezu kwazo zonke ezinye ze-WODs zokulinganisela. Ufakwe ku-CrossFit njengoFiyane onzima kunabo bonke, nabagijimi emhlabeni jikelele bahlukana ngokusesikhundleni sabo sika-Fran . ' Ngomhlaka 21-15-9 we-thrusters we-thrusters kanye ne-pull-ups, uFran uhloselwe ukwenziwa masinyane, futhi kungenjalo, awuhambisani (ngaphandle kokuphumula). "
| Amanda | Gcwalisa ama-rounds angu-9, u-7 ubuyekeze, futhi u-5 ubuyekeze kokubili kokuzivocavoca ngokushesha ngangokunokwenzeka, isikhathi | Ama-muscle-ups Snatch (enqunywe nge-135-pound barbell) |
|---|---|---|
| Jackie | Gcwalisa ngokushesha ngangokunokwenzeka, isikhathi | Umgqa wamamitha ayi-1,000 50 thrusters (enqunywe nge-45-pound barbell) 30 ukudonsa |
| Diane | Gcwalisa ama-rounds angu-21, u-15 uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke | Ama-Deadlifts (anqunywe nge-barbell ye-225-pounds) Hlanganisa ama-pushups |
| I-Fran | Gcwalisa ama-rounds angu-21, u-15 uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke | Thrusters (enqunywe nge-95-pound barbell) Ukudonsa |
| Elizabeth | Gcwalisa ama-rounds angu-21, u-15 uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke | Ukuhlanza (okushiwo nge-135-pound barbell) I-Ring dips |
| Nancy | Gcwalisa izingqikithi eziyisihlanu zomzimba womabili kokuzivocavoca, ngokusheshisa okusemandleni akho isikhathi | Ukugijima kwamamitha angu-400 Izikhwama ezingu-15 eziphezulu (ezinqunywe nge-95-pound barbell) |
| Lynne | Gcwalisa imijikelezo emihlanu, ihlose ama-max reps; akukho mkhawulo wesikhathi; bhala inothi lakho eligcwalisiwe linye nxazonke, uziqede ekugcineni | Bench press (enqunywe ngesisindo sakho somzimba ku-barbell) Ukudonsa |
| Ithemba | Lesi yisikhathi esiphezulu, isifunda ezintathu; yenza umzuzu owodwa wokuzivocavoca ngalunye, ukulandelela inombolo ye-reps oyiqedile esiteshini ngasinye; ngemuva kokuqedela uhlangothi ngalunye olugcwele, uphumule ngomzuzu owodwa ngaphambi kokuqhubeka nokuqeqeshwa; umgomo ukuhlanganisa ama-reps wakho we-total for the workout | Ama-Burpe Ukubamba amandla (okushiwo nge-75-pound barbell) Ibhokisi lehla (elibekiwe ngebhokisi le-24-intshi) Thrusters (enqunywe nge-75-pound barbell) Ukudonsa kwe-Chest-to-bar |
Amandla amakhulu-Umsebenzi Wowesifazane WODs
Lezi zinhlawulo ezine zigxila ekuphakamiseni isisindo esinzima ngenkathi kwenziwa umzimba ogcwele, ukunyakaza okunamandla okuthuthukiswa kwamandla. U-Musemici uthi, "Lezi zisebenzi zihlanganisa ukuphakama kwe- Olympic (ehlanzekile futhi ehlwitha futhi ehlwitha), idinga ukuba umdlali abe namandla namandla womabili uma kuziwa ekuhambiseni i-barbell." Kubalulekile ukuthi ugxile efomini futhi usebenze nomqeqeshi wakho we-CrossFit ukukala isisindo esinqunyiwe ngokufanele ukuqinisekisa ukuthi awuzivuli ukulimala okungenzeka.
| Isabel | Gcwalisa kabusha ama-reps anqunyiwe ngokushesha ngangokunokwenzeka | Ukubamba okungama-30 (okushiwo nge-135-pound barbell) |
|---|---|---|
| Linda | Lo msebenzi uyaziwa nangokuthi "Amabhafa amathathu Wokufa." Yenza ukuqeqeshwa kwepiramidi, ugcwalise zonke izivivinyo ezintathu ngokulandelana, ugcwalise uchungechunge lwe-10-9-8-7-6-5-4-3-2-1, ukuze uqale uqedele ukuphindaphinda okungu-10 kokuzivocavoca ngalunye, bese u-9 ukuphindaphinda kwesenzo ngasinye, nokunye okunye, yonke indlela eya phansi phiramidi; qedela ukuqeqeshwa ngokusheshisa ngangokunokwenzeka ngokwesikhathi | Ama-Deadlifts (anqunywe nge-barbell nge-1.5 izikhathi zesisindo somzimba wakho) Umshini wokunyathelisa (ochazwe nge-barbell ngesisindo somzimba wakho) Ukuhlanza (okushiwo nge-barbell nge 3/4 isisindo somzimba wakho) |
| Umusa | Gcwalisa kabusha ama-reps anqunyiwe ngokushesha ngangokunokwenzeka | Hlanzeka futhi uhlume (obekwe nge-135-pound barbell) |
| Gwen | Qedela ukujikeleza kwezinguquko ezingu-21, ukuphindaphinda okungu-15, nokuphindwa okungu-9 kokulayisha okuphelele; Lokhu kusebenza kokuthintana nokuhamba, ngakho-ke noma yikuphi ukuphumula noma ukubeka kabusha phakathi kwe-reps kubhekwa "kungcolile," sebenzisa umthwalo ofanayo kwisethi ngayinye, bese uphumula njengoba kudingeka phakathi kwamasethingi | Hlanza futhi udilize |
Amathiphu okubulala ingane yakho elandelayo ye-WOD Benchmarks
Ama-benchmarks ahloswe ukuba abe yinselele, ngakho-ke, kudingeka ulungiselele kokubili ngokwengqondo nangokomzimba. Nazi amathiphu ambalwa avela eKatzenbach naseMusemici endleleni yokubulala ingane yakho elandelayo.
Ukufudumala ngokufanele . U-Katzenbach uthi, "Ukulungiswa kwalokhu kusebenza kufanele kube ne-warmup engalingani ngokulingana nobude bokuzivocavoca ngokwayo. Kufanele wenze i-warmup ende isikhathi eside sokuqeqeshwa okujulile, njengoFran noma uGrace, nokufudumala okufudumele imizamo eminingi njengoCindy noma u-Angie. " U-Musemici uyanezela ukuthi nawe ufuna ukufudumala ngendlela efanayo oyosebenza ngayo. Isibonelo, u-Angie uqukethe amaphuzu angu-100, ama-pushups angu-100, ama-situps angu-100, nama-squats angama-100. Ngokwemvelo, i-aerobic imvelo, ehlanganisa imizuzu engama-20 yokunyakaza okuqhubekayo. I-warmup yalezi zici ezimbili ezihlukene zokusebenza zifana, njengoba udinga ukulungiselela ukunyakaza okufanayo, kodwa iphethini yayiyohluka. Ku-Angie, ungase wenze izintambo eziyishumi zokuphindaphinda kwezingu-10 zomsebenzi ngamunye, kodwa u-Chelsea ungenza i-EMOM emfushane enezintambo ezingu-3-6-9 zokuzivocavoca ngalunye ukuze uthole ukuzwa ukuthi izinhliziyo ze-spikes ziba kanjani phakathi nalolu hlobo lwe-rep scheme. "
Thola usizo ngokukala . Kungenxa yokuthi ukuqeqeshwa komgodlagodla kunqunywe ngendlela eyodwa, akusho ukuthi akufanele ulilinganise ngokusezingeni lakho lokuzivocavoca namandla. Eqinisweni, abaqeqeshi bakhona ukukusiza ukukala nokuguqula ukusebenza ukuze ukwazi ukuwagcwalisa ngempumelelo njengoba kuhloswe, ngokusekelwe kumabuthano, ukuphindaphinda, noma isikhathi. UKatzenbach unikeza isibonelo esilandelayo, "Ukuqeqeshwa kwami kokuqala kwe-CrossFit kwakungu-Helen. Lo msebenzi kufanele uthathe amaminithi angu-9 kuya kwangu-12. Ngalinganiselwa kumamitha angu-200 (kusukela kumamitha angu-400 kuya emitha), ukudonsa ama-band-band, nama-kettlebell aguqulwa nge-dumbbell engu-15-pound (kunokuba i-kettlebell ye-54-pound) Ngangingumgijimi ongakafiki ngaphambi kwalokhu, ngakho-ke ngacabanga ukuthi ukuqeqeshwa kwamaminithi angu-11 kunzima kakhulu. Ngaphakathi kwesigamu sokuqala, ngangicabanga ukuthi amaphaphu ami azoqhuma. Ngacabanga ukuthi ngifanelekile, kodwa uHelen washintsha ingqondo yami. "
Beka okulindelekile kuwe . Kuyaqondakala ukuthi ufuna ukuqonda wonke ama-Girl WOD oyedwa uzama okokuqala ngqa. Njengokuhlolwa, kungokwemvelo ukufuna "ukuthola i-A" ekusebenzeni kokubheka. Ngeshwa, ayikho (futhi akufanele) isebenze njalo ngaleyo ndlela. U-Musemici uyachaza, "Ngesikhathi sokuqala [uhlangana] nomunye wabaNtombazane, sondela ekusebenzeni njengendlela eyisisekelo. Qonda lokhu okuyi-worksout uzobona izikhathi eziningana ngaphezulu kweminyaka. Ukugxila kwe-CrossFit akufanele kusebenze ngokukhethekile. Amantombazane angase asetshenziswe njengesisusa sokufunda ikhono elisha (isibonelo, u-'Elizabeth 'udinga ukwenza kahle ukugqoka izindandatho), bamane nje bangendlela yokukala imfanelo yakho yonke. Abagijimi abasha kufanele bahlele ukulindela okungokoqobo, ukulinganisa u-Angie noma ukunciphisa isisindo sokufa kuDiane. " U-Musemici uthi abaqeqeshi kumele bavumele abagijimi abasha ukuba baqede ukusebenza ngokugcwele, bekhomba ukuthi abadlali akufanele bazizwe behlukumeze ngezinga labo lokuzivocavoca kwamandla noma kwamandla abo-konke kungukuphela kokuphumula okuzokusiza ukuthi uhlole ukuthi uthuthuke kangakanani ngokuhamba kwesikhathi .
Yamukela ngokufanele . Ngenxa yokuthi lezi zibonakaliso zidinga ukuzikhandla konke, uqinisekisiwe kakhulu ukuthi ungamahloni. Ukusiza isikhathi esiphuthumayo sokuphumula, u-Musemici uphakamisa ukuthi, "Ngokushesha ngemva kokuzivocavoca, qiniseka ukuthi uhlanganisa futhi uthuthuza ukuqhuma , bese uzama ukuphuza amaprotheni wokutakula. Kunconywa ukuthi udle isilinganiso se-3: 1 noma esingu-4: 1 se-carbohydrate amaprotheni emva kokusebenza ukuze alulame kahle. "