Simukuyenera kukhala CrossFitter wovuta kuti mwamve za "Atsikana." Inde, simungadziwe (kapena ndani?) Asungwana awa, koma ngati mwakhala nthawi yambiri mumzinda wa CrossFit, mwinamwake munamvapo mayina monga Fran, Isabel, ndi Helen ataponyedwa pozungulira. "Atsikana" awa sali atsikana enieni, koma ntchito zofunikira (mu CrossFit lingo , ntchito za tsikuli zimadziwika kuti WODs) zomwe zakonzedwa kuti zikugwiritseni ntchito pakhomo pamene mukuyang'ana mphamvu zanu ndi zofooka zanu zokhudzana ndi wanu wonse mphamvu ya thupi.
Cholinga
Mu mawu amodzi, zochitika za CrossFit Girl ndizo zizindikiro. Iwo apangidwa kuti atenge chithunzi cha msinkhu wanu wamakono wokhudzana ndi momwe thupi lanu likulimbirako nthawi iliyonse yochita masewero imapangidwa kuti ayesedwe. Kuti mukhale omveka, Msungwana aliyense wapangidwa kuti ayesetse thupi lanu mosiyana. Mwachitsanzo, msungwana wina amatha kuganizira za mtima, pamene amayesa mphamvu, kuthamanga, mphamvu, kapena kusinthasintha.
Karen Katzenbach, Mphunzitsi Wophunzitsika wa CrossFit Level 3 ndi Momentum Fitness | 30A CrossFit, mndandanda wa zolemba zolembedwa mwachidule, "Atsikana akugwira ntchito ndizochitika za CrossFit zokhudzana ndi ... zochepa, zovuta, zovuta komanso zokondweretsa zambiri. Ali ndi mpikisano wothamanga wokonda masewera okwanira 20, Cindy, koma adzavutika ndi ntchito yochepa, yofanana ndi Grace kapena Isabel.
Monga zizindikiro, Atsikana amagwiritsidwa ntchito ngati mayesero a nthawi ndi nthawi kuti azindikire kusintha kwanu pa nthawi. Anthony Musemici, mwiniwake wa CrossFit Bridge & Tunnel yemwe ali ndi zovomerezeka zamagetsi zolimbitsa thupi khumi ndi ziŵiri akuti, "Atsikana, kapena chizindikiro chilichonse, ayenera kuchitidwa nthawi zonse kuti abwerere ndikuyang'ana chitukuko," ngakhale adanena kuti mukasankha Kufufuza kachiwiri Mtsikana WOD angadalire zolinga zanu, "Wopikisano angasankhe kubwezeretsa zochitika zomwe zikugwirizana ndi zomwe akuyembekezera panopo.
Mwachitsanzo, ngati akugwira ntchito yochita masewero olimbitsa thupi, nthawi ingakhale nthawi yobwereza Diane ndikuwona momwe akuyendera pakhomo. Winawake amaganizira zabwalo lamakono pokonzekera [CrossFit] Open akhoza kuyesa Isabel kapena Grace. "Komabe, musayese kuchita mofanana mobwerezabwereza, Musemici akuwonjezera," Kuchita ntchito sikuyenera kubwerezedwa kawiri pachaka ngati izo. "
Mtsikana WODs
Kale mmbuyomu (makamaka 2003, pamene Atsikana anayamba kufotokozedwa), ntchitoyi inali yochepa chabe pazinthu zisanu ndi chimodzi zolondola-Angie, Barbara, Chelsea, Diane, Elizabeth, ndi Fran. Kwa zaka zambiri, atsikana ambiri akhala akuwonjezeka, omwe tsopano ali ndi zolemba 26 zofanana. Ena amagwiritsa ntchito thupi lanu lolemera, pamene ena amafunikira zipangizo, kettlebells, ma-barbells, mphete, kapena makina oyendetsa . Zida zomwe zimagwiritsidwa ntchito komanso momwe zimapangidwira ntchito (momwe ndalama zimagwiritsidwira ntchito, mpumulo wochuluka umaloledwa, ndi maulendo angati omwe amaikidwa), lolani kuti pulogalamu yonse iwonetse malo osiyanasiyana okhutira.
Mtsikana Womwe Ali Wodwala WODs
Chifukwa chakuti ntchitozi sizikusowa kanthu kuposa kulemera kwa thupi lanu (ndi kulumikiza kwa bar-bar-up bar), izo sizikutanthauza kuti ndi zophweka. Izi zati, ndizo zizindikiro zazikulu zatsopano zatsopano chifukwa maulendo omwe akukhudzidwawo nthawi zambiri sapita patsogolo.
Musemici akunena kuti, " Kuyenda thupi kumakhala kosavuta kuti munthu ayambe kuyambira. Ambiri mwa [Atsikana opepuka] amakhalanso ogwira ntchito, omwe amatanthauza kuti amalize kumapeto kwa mphindi 20 mpaka 30." Onetsetsani kuti mukuyang'ana pa mawonekedwe-pamene msanga ndi mwamphamvu ndizofunika, azimayi sayenera kukhala okhudzidwa kwambiri ndi maphunziro awo, ndipo akukhudzidwa kwambiri pochita masewerowa molondola.
| Barbara | Pangani maulendo asanu, nthawi iliyonse kuzungulira, pumulani mphindi zitatu pakati pa kuzungulira | 20 kukoka 30 pushups 40 situps Magulu okwera 50 |
|---|---|---|
| Chelsea | Muchita masewera atatuwa mzere, mphindi iliyonse pamphindi (EMOM), kupitilira mpaka mutatha kumaliza masewera olimbitsa thupi nthawi ya miniti | 5 kukoka 10 pushups Magulu okwana 15 |
| Mariya | Pangani maulendo ambiri (AMRAP) mu mphindi 20 | 5 pikisiti Masewera 10 osagwira mwendo pa mwendo 15 kukoka |
| Cindy | AMRAP mu mphindi 20 (izi zimagwiritsa ntchito zofanana monga Chelsea, koma mawonekedwewo ndi osiyana) | 5 kukoka 10 pushups Magulu okwana 15 |
| Annie | Mudzachita masewera onse awiri kumbuyo, kubwezeretsa makumi asanu ndi awiri (40), kubwereza makumi awiri, kupitilira makumi atatu, kubwezeretsa 20, kubwereza 20, kumaliza ntchito | Chingwe chakumapeto Zilipo |
| Nicole | AMRAP mu mphindi 20; Onani kuti ndi angati omwe amakokera kumapeto | Kuthamanga mamita 400 Kukhudzidwa kwa max reps |
| Angie | Lembani zochitika zonse ndi kubwereza mwamsanga momwe mungathere, kwa nthawi | 100 kukoka 100 pushups 100 situps Magulu 100 apakati |
| Marguerita | Gwiritsani ntchito ndalama zokwana makumi asanu ndi limodzi (50) kuzungulira, pokhapokha ngati mutatha nthawi yochita masewera olimbitsa thupi |
Pushup Kuthamanga jack Makhalidwe |
| Makandulo | Malizitsani maulendo asanu okwana nthawi | 20 kukoka 40 pushups Masewera 60 |
| Maggie | Malizitsani maulendo asanu okwana nthawi | 20 panizani pushups 40 kukoka Masewera 60 a milomo, osinthasintha miyendo |
Zida Zing'onozing'ono ndi Mtsikana Wopanda Thupi WODs
Ntchitozi zimagwiritsa ntchito zipangizo zing'onozing'ono monga kettlebells, mabhokisi a plyo, ndi mipira ya mipanda (lalikulu, mankhwala olemera kwambiri). Ntchitoyi imaphatikizaponso kuchuluka kwa kuthamanga konse, kotero mutha kuyembekezera kuti mtima wanu wamtima ukhale wovuta. Mofanana ndi azimayi okhaokha omwe ali ndi HIV, musamangokhalira kukonza zofunikira ngati mukufunikira. Mwachitsanzo, ngati simungathe kuthandizira pulogalamu ya kettlebell ya 72-pounds pakamwa pa Eva, gwiritsani ntchito kulemera kwake, koma onetsetsani kulemera kumene mumagwiritsa ntchito kuti muthe kuyerekezera zomwe mukuchita mukamaliza kulimbitsa thupi.
| Eva | Malizitsani maulendo asanu okwana nthawi | Kuthamanga kwa mamita 800 30 kettlebell swings (yotchulidwa ndi kettlebell ya 2-pood) 30 kukoka |
|---|---|---|
| Helen | Malizitsani maulendo atatu okwana nthawi | Kuthamanga kwa mamita 400 21 kettlebell swings (yotchulidwa ndi kettlebell ya 1.5-pood) 12 kukoka |
| Karen | Malizitsani kubwereza mobwerezabwereza mwamsanga, kwa nthawi | 150 pakhoma mpira (akulamulidwa ndi 20-mapaundi mpira) |
| Kelly | Lembani maulendo asanu okwana, kwa nthawi | Kuthamanga kwa mamita 400 Mabokosi 30 omwe amalembedwa (olembedwa ndi bokosi 24-inch) 30 mpira wojambula (wotchulidwa ndi 20-mapaundi mpira) |
Ma Barbells Olemera ndi Osowa Achinyamata a WODs
Amayi ena ovuta kwambiri kuzunguliridwa, zizindikirozi zimaphatikizapo pang'ono pokha, kuphatikizapo kuphunzitsa mphamvu zamphamvu, kugwiritsira ntchito mphamvu, kuthamanga, kuthamanga, ndi zina zambiri. Musemici amamvetsera bwino Fran, "Pa nthawi yambiri Francis wakhala akukhala ndi mbiri yapamwamba pamwamba pa zizindikiro zina zonse za WODs. Wakhazikika mu CrossFit monga Msungwana wovuta kwambiri, ndi othamanga padziko lonse lapansi akuweruzirana motsatira 'Fran-time' . ' Pogwiritsa ntchito ndondomeko zowonjezera 21 mpaka 21-9 mpaka 9 mpaka 9-9, Fran amayenera kuchitidwa mofulumira, ndipo mosakayika, osagonjetsedwa (popanda kupumula). "
| Amanda | Mapeto okwana 9, ubwereza 7, ndi 5 kubwereza machitidwe awiri onse mofulumira momwe mungathere, kwa nthawi | Zisokonezo Kuswa |
|---|---|---|
| Jackie | Lembani mofulumira momwe mungathere, kwa nthawi | Mzere wamita 1,000 50 thrusters (olembedwa ndi 45-mapaundi mabulosi) 30 kukoka |
| Diane | Zonsezi zimapitilira 21, kubwereza, ndi 9 kumbuyo kwa zochitika zonse ziwiri mwamsanga momwe mungathere, kwa nthawi | Kuwombera (kulamulidwa ndi 225-pounds barbell) Sungani pushups |
| Fran | Zonsezi zimapitilira 21, kubwereza, ndi 9 kumbuyo kwa zochitika zonse ziwiri mwamsanga momwe mungathere, kwa nthawi | Thrusters (olembedwa ndi 95-pounds barbell) Zokopa |
| Elizabeth | Zonsezi zimapitilira 21, kubwereza, ndi 9 kumbuyo kwa zochitika zonse ziwiri mwamsanga momwe mungathere, kwa nthawi | Kuyeretsa (kulamulidwa ndi 135-mapaundi barbell) Kumangiriza phokoso |
| Nancy | Malizitsani maulendo asanu onse a zochitika zonse, mofulumira momwe mungathere nthawi | Kuthamanga kwa mamita 400 Magulu okwana 15 (olembedwa ndi 95-pounds barbell) |
| Lynne | Zomaliza zisanu, zofuna max reps; palibe malire a nthawi; Lembani zolembera zanu zomaliza pazunguli iliyonse, kuziwerengera pamapeto | Bench press (yolembedwa ndi kulemera kwa thupi lanu pa barbell) Zokopa |
| Chiyembekezo | Iyi ndi nthawi yoyendayenda, yoyendayenda itatu; Chitani mphindi imodzi pachithunzi chilichonse, poyang'ana chiwerengero cha mapepala omwe mumamaliza pamsitima uliwonse; mutatha kumaliza mphindi zonse, mupumule kwa mphindi imodzi musanapitirize kugwira ntchito; Cholinga ndikutsegula zonse zomwe mumapanga | Mabomba Zowonjezera mphamvu (zolamulidwa ndi ma CD 75) Bokosi limalumphira (lolamulidwa ndi bokosi lamasentimita 24) Thrusters (olembedwa ndi 75-pounds mabulosi) Zokonzera Chikhomo-bar |
Mphamvu Yamphamvu-Mtsikana Wothandizira
Zizindikiro zinayi izi zikuwoneka pa kukweza kulemetsa kwakukulu pamene mukuchita thupi lonse, maphunziro olimbitsa mphamvu. Musemici akuti, "Ntchitozi zimaphatikizapo kukwera kwa Olimpiki (zoyera ndi zowonongeka), zomwe zimafuna kuti wothamanga akhale ndi mphamvu komanso luso pothandiza kusuntha mabulosi." Ndikofunika kuganizira mawonekedwe ndikugwira ntchito ndi wophunzitsi wanu CrossFit kuti muyese bwino kulemera kwanu kuti muonetsetse kuti simukudzivula nokha kuvulaza.
| Isabel | Lembani zolembera zoyenera mofulumira momwe mungathere kwa nthawi | Kuwombera 30 (kulemedwa ndi 135-pounds barbell) |
|---|---|---|
| Linda | Ntchitoyi imadziwikanso kuti "Mafuta atatu a imfa." Gwiritsani ntchito piramidi yochita masewera olimbitsa thupi, kumaliza masewero atatu onsewa motsatira ndondomeko ya 10-9-8-7-6-5-4-3-2-1, kuti muyambe kumaliza masewera 10 a ntchito iliyonse, kenako 9 kubwereza kwa masewera olimbitsa thupi, ndi zina zotero, njira yonse mpaka pansi pa piramidi; malizitsani masewera olimbitsa thupi mwamsanga momwe mungathere nthawi | Kuwombera (kulamulidwa ndi mabulosi ndi 1.5 nthawi thupi lanu) Bench press (yolembedwa ndi ma barbell ndi thupi lanu) Kuyeretsa (kulamulidwa ndi ma barbell ndi 3/4 thupi lanu) |
| Chisomo | Lembani zolembera zoyenera mofulumira momwe mungathere kwa nthawi | Oyera ndi omveka (olembedwa ndi 135-pounds barbell) |
| Gwen | Mapeto okwana 21 amatsitsimutsa, 15 amatsitsimutsanso, ndi 9 amatha kubwerera kwa katundu; Izi ndi zovuta zokhudzana ndi zochitika, kotero kupumula kulikonse kapena kubwezeretsa pakati pamtunda kumatengedwa kuti ndi "wonyansa," gwiritsani ntchito katundu womwewo pamtundu uliwonse, ndipo pumulani ngati mukufunika pakati pa maselo | Oyeretsedwa ndi odzaza |
Malangizo Ophera Kudzala Mtsikana Wako WOD Zizindikiro
Zikwangwani zimayesedwa kuti zikhale zovuta, ndipo motere, muyenera kukonzekera m'maganizo ndi mwathupi. Nazi malingaliro ochepa kuchokera ku Katzenbach ndi Musemici momwe mungaphe Msungwana wanu wotsatira.
Yambani moyenera . Katzenbach akuti, "Kukonzekera kuti ntchitoyi ikhale yopangidwa ndi warmup yomwe imakhala yosiyana kwambiri ndi kutalika kwa ntchito yopangira masewera olimbitsa thupi. Muyenera kuchita masewera olimbitsa thupi mwachidule, monga Fran kapena Grace, ndi kutentha kwakanthawi. kuyesetsa kwambiri monga Cindy kapena Angie. " Musemici akuwonjezera kuti inunso mukufuna kutenthetsa mofanana ndi momwe mungathere. Mwachitsanzo, "Angie ali ndi zikopa zana, 100 pushups, 100 situps, ndi 100 magulu apakati. Amakhala makamaka aerobic m'chilengedwe, okhala ndi pafupi mphindi 20. Kupitiliza kayendetsedwe, Chelsea EMOM katemera dongosolo ali anaobobic amafuna Pulogalamu yokonzekera ntchito ziwirizi ndi zofanana, monga momwe mukuyenera kukonzekera kayendetsedwe kamodzi, koma chitsanzocho chikanakhala chosiyana.Ngati Angie, mungathe kuchita masewera khumi a 10 pazochita zonse, koma kwa Chelsea, mukhoza kuchita EMOM yochepa ndi ma 3-6-9 omwe amatsitsimutsa ntchito iliyonse kuti amve mmene mtima umasinthira panthawi imeneyi. "
Pezani thandizo ndikulingalira . Chifukwa chakuti ntchito yopangira machitidwe imaperekedwa mwa njira imodzi, sizikutanthauza kuti musayambe kuzigwiritsa ntchito poyang'anira zolimbitsa thupi zanu komanso mphamvu zanu. Ndipotu, makosi alipo kuti akuthandizeni kusintha ndi kusintha kusintha ntchito kuti muwathetse bwinobwino monga momwe anafunira, pogwiritsa ntchito maulendo, nthawi, kapena nthawi. Katzenbach amapereka chitsanzo chotsatirachi, "Ntchito yanga yoyamba yopanga CrossFit inali 'Helen.' Ntchitoyi iyenera kutenga pafupifupi mphindi zisanu ndi zisanu ndi ziwiri kapena 12. Ndinayesedwa pamtunda wa mamita 200 (kuchokera pamtunda wa mamita 400), kukwera mikwingwirima, ndi kettlebell ukugwedeza ndi dumbbell ya mapaundi 15 (osati kettlebell ya 54-pounds) Ndinali mtunda wautali musanafike izi, choncho ndinaganizira kuti mphindi khumi ndi ziwiriyi imakhala yophweka. Pafupi ndi theka loyambirira, ndimaganiza kuti mapapu anga adzaphulika ndipo ndinaganiza kuti ndiyenera, koma Helen anasintha maganizo anga. "
Khalani ndi ziyembekezo zenizeni kwa inu nokha . Ndizomveka kuti mukufuna kudziwa Mayi WOD aliyense amene mumayesa koyamba. Mofanana ndi mayesero, mwachibadwa kufunafuna "kupeza A" pachithunzi. Mwamwayi, si (ndipo sayenera) nthawi zonse kugwira ntchito mwanjira imeneyi. Musemici akufotokoza kuti, "Nthawi yoyamba [mukakumana] ndi mmodzi wa Atsikana, yambani kukambirana ngati gawo loyamba. Dziwani izi ndizochita masewero omwe mumawona mobwerezabwereza pa zaka. Atsikana angagwiritsidwe ntchito ngati cholinga chophunzira luso latsopano (mwachitsanzo, 'Elizabeti' amafuna kuti azindikire mphete), iwo ndi njira yokha yowerengera thanzi lanu lonse. Ochita maseŵera atsopano ayenera kuyang'ana zoyembekezeka, kuwombera angapo pa Angie kapena kuchepetsa kulemera kwa thupi kwa Diane. " Musemici adanenanso kuti makochi amalola ochita maseŵera atsopano kuti apitirize kugwira ntchito zonse, posonyeza kuti ochita masewera sayenera kukhumudwa chifukwa cha thupi lawo kapena mphamvu zawo-zonsezi ndizomwe zikukuthandizani kuti muwone momwe mumapititsira patsogolo nthawi .
Pezani moyenera . Chifukwa chakuti zizindikirozi zimafuna khama lonse, ndinu otsimikizika kwambiri kuti ndinu ovutika. Pofuna kuthandizira nthawi yowononga, Musemici akuti, "Pambuyo pa ntchitoyi, onetsetsani kuti mukugwiritsira ntchito pulogalamu ya puloteni, ndikuyesera kumwa mapuloteni otsekemera. Tikulimbikitseni kuti mudye chakudya cha 3: 1 kapena 4: 1 mapuloteni atangoyamba kugwira ntchito kuti athetse bwinobwino. "