Koj tsis tas yuav yog ib qho nyuaj rau CrossFitter kom tau hnov txog "Tus Ntxhais." Qhov tseeb, koj tsis paub dab tsi (los yog leej twg?) Cov ntxhais no, tab sis yog koj tau siv lub sijhawm twg los ntawm CrossFit zej zog, tej zaum koj tau hnov cov npe xws li Fran, Isabel, thiab Helen muab pov tseg. Cov "ntxhais" tsis yog cov ntxhais hluas txhua lub sijhawm, tab sis kev ua hauj lwm (hauv CrossFit lingo , workouts ntawm hnub ntawd hu ua WOW) uas tsim los rau koj los ntawm kev sib tw thaum koj ntsuas koj tus kheej kev muaj zog thiab kev qaug zog nrog koj tag nrho qoj muaj peev xwm.
Lub Ntsiab
Hauv ib lo lus, Tus CrossFit Girl workouts yog cov qauv. Lawv raug tsim los coj lub snapshot ntawm koj qib qoj tam sim no raws li cov cheeb tsam ntawm qoj txhua qhov kev ua haujlwm yog tsim los sim. Kom meej meej, txhua Tus Ntxhais yog tsim los ntsuas koj lub zog rau hauv kev sib txawv me ntsis. Piv txwv li, ib tug ntxhais xyaum ntaus kis las yuav tsom rua kev mob plawv, thaum lwm qhov kev ntsuam xyuas muaj zog, kev ceev, lub zog, lossis kev hloov.
Karen Katzenbach, CrossFit Theem 3 Tus Neeg Kawm Tawm Npe nrog Momentum Qoj | 30A CrossFit, qhov ua haujlwm tau zoo tshaj plaws, "Cov ntxhais ua si yog qhov qhia tias kev sib tw ntawm CrossFit yog yam li ... luv, khaus, nyuaj, thiab muaj kev lomzem heev. Muaj kev sib tw kis las yuav ua rau txoj kev ua si ntev ntev li 20 feeb, Cindy, tab sis yuav ua rau txoj kev hnav ris tsho zoo li Grace los yog Isabel.
Ua cov qauv, Cov Ntxhais yog siv raws li kev soj ntsuam periodic ntsuas los txhim kho koj cov kev txhim kho lub sijhawm. Anthony Musemici, tus tswv ntawm CrossFit Choj & Qhov uas tuav ntau tshaj li ib lub caij fai fab kev lag luam daim ntawv pov thawj hais tias, "Cov Ntxhais, los yog cov qauv quag, yuav tsum tau ua ntu zus rov mus xyuas dua thiab taug qab cov kev nce qib," tab sis nws qhia tias thaum koj xaiv rov kuaj dua ib tus ntxhais WOD ntxhais yaus nyob ntawm koj tus kheej lub hom phiaj, "Ib tus neeg ncaws pob yuav xaiv rov xyaum dua ib txoj kev ua haujlwm uas muaj feem xyuam nrog lawv txoj haujlwm tseem ceeb tam sim no.
Piv txwv li, yog tias lawv tab tom ua haujlwm hauv gymnastics, nws yuav yog lub sijhawm rov los xeem dua Diane thiab pom tias lawv cov khoom pawm siab tuaj yeem los. Ib tug neeg tau teem caij rau txoj kev sib tw ntawm Crossbit qhov kev sim siab ntawm CrossFit Qhov kev twv qhib Isabel los yog Grace. "Txawm li cas los xij, koj yuav tsum tsis txhob ua ib qho kev xyaum zoo ib zaug ntxiv, Musemici ntxiv tias," Txhua yam kev ua haujlwm yuav tsum tsis txhob rov qab ntau tshaj li ob zaug ib xyoos yog tias. "
Tus ntxhais WODs
Txoj kev rov qab rau hnub ntawd (tshwj xeeb tshaj yog 2003, thaum Lub Ntxhais thawj tus neeg tau pib), cov qauv kev ua haujlwm no tsuas siv rau rau kev ua ncaj nraim-Angie, Barbara, Chelsea, Diane, Elizabeth, thiab Fran. Xyoo, ntau Cov ntxhais tau raug ntxiv lawm, tam sim no totaub 26 cov qauv kev ua haujlwm sib txawv. Ib co workouts siv koj lub cev qhov hnyav xwb, thaum lwm tus neeg yuav tsum tau siv khoom, xws li kettlebells, barbells, rings, lossis rowing machines . Cov khoom siv kev koom tes thiab cov hom kev ua haujlwm (siv ntau npaum li cas, siv ntau npaum li cas, ntau npaum li cas los yog teev), pub txhua qhov kev ua hauj lwm los sim qhov chaw sib txawv ntawm tus kheej.
Bodyweight-Tsuas Tus Hluas WODs
Vim tias cov workouts no yuav tsum tsis muaj dab tsi ntau dua li koj lub cev hnyav (thiab nkag mus rau ib qho chaw tu qab), qhov ntawd tsis txhais hais tias lawv yooj yim. Hais tias, lawv yog cov qauv zoo rau cov tshiab vim hais tias cov kev koom tes txuam nrog ntau dua.
Musemici ntsiab lus hais tias, "Lub cev tsis sib haum yog qhov yooj yim rau kev pib rau tus thawj coj." [Cov tub ntxhais hluas lub cev] tseem ua haujlwm ntxiv, uas yuav tsum ua kom tiav hauv 20 mus rau 30 feeb. " Nco ntsoov tias koj tsom ntsoov rau daim ntawv-kev ceev thiab qhov khov yog qhov tseem ceeb, cov tshiab yuav tsum tsis txhawj txog lawv cov qhab nias, thiab kev txhawj xeeb ntxiv txog kev ua cov kev ua kom yog.
| Barbara | Ua tsib rounds, sijhawm txhua lub sijhawm, so raws nraim peb feeb ntawm kev ncig | 20 pull-ups 30 pushups 40 situps 50 tus kav thaus liv |
|---|---|---|
| Chelsea | Koj tuaj yeem ua txhua yam peb ua kev sibtham, txhua feeb ntawm feeb (EMOM), ntxiv mus txog thaum uas koj tuaj yeem ua kom tiav cov kev ua haujlwm tag nrho hauv ib lub sijhawm | 5 pull-ups 10 pushups 15 tus kav thaus liv |
| Maivliag | Ua kom ntau li ntau tau (AMRAP) hauv 20 feeb | 5 cov khoom thawv rau sab nraud 10 leeg ib txhais ceg ntawm ib ceg 15 pull-ups |
| Cindy | AMRAP hauv 20 feeb (qhov no siv tib lub sijhawm ua Chelsea, tiam sis hom ntawv sib txawv) | 5 pull-ups 10 pushups 15 tus kav thaus liv |
| Annie | Koj tuaj yeem ua rau ob sab qoj ib ce rov qab-rau-rov qab, ua kom tiav 50 reps ntawm txhua, 40 txhua zaus, 30 zaus, 20 zaus, thiab 10 yeeb yaj kiab, ua kom tiav cov kev ua haujlwm rau lub sijhawm | Dhia hlua ob-unders Situps |
| Nicole | AMRAP hauv 20 feeb; Nco ntsoov tias pes tsawg rub-tu koj ua tiav rau txhua qhov hloov | Khiav 400 meters Pull-ups rau max reps |
| Angie | Sau tag nrho cov ce thiab reps kom sai li sai tau, rau lub sijhawm | 100 pull-ups 100 pushups 100 situps 100 pa kauj ruam |
| Marguerita | Ua kom tiav 50 qhov kev sib tw, nrog ib qho tawm ntawm ib ce, ib puag ncig, kom sai li sai tau rau lub sijhawm |
Pushup Dhia jack Situp |
| Khoom qab zib | Ua kom tiav tsib zaug rounds rau lub sijhawm | 20 pull-ups 40 pushups 60 lub rooj zaum |
| Maggie | Ua kom tiav tsib zaug rounds rau lub sijhawm | 20 pawm tsav thawb 40 pull-ups 60 ib-legged squats, alternating ob txhais ceg |
Cov khoom me thiab lub cev cev nqaij daim tawv WOW
Cov qauv kev ua haujlwm no muab sib piv cov cuab yeej me me, xws li kettlebells, plyo thawv, thiab phab ntsa pob (cov khoom loj loj, hnyav hnyav). Cov kev ua haujlwm no kuj tseem muaj kev ncaj ncees rau txhua tus neeg khiav tawm, yog li koj muaj peev xwm xav tias koj qhov peev xwm ua kom muaj kev sib tw. Xws li nrog lub cev khaub-ncaws npas-tsuas yog WODs, xav dawb los teev cov ntawv xaj tshuaj raws li xav tau. Piv txwv li, yog tias koj tuaj yeem kov tsis tau qhov 2-pood (72-phaus) lub taub hau ntawm kev ua haujlwm hauv Eva, siv ib qho nyhav nyhav, tab sis nco ntsoov qhov nyhav uas koj siv tau kom koj tuaj yeem piv koj cov kev txhim kho tom qab koj ua tiav workout.
| Teb zoo! | Ua kom tiav tsib zaug rounds rau lub sijhawm | 800-meter khiav 30 kettlebell swings (sau nrog 2-pood kettlebell) 30 pull-ups |
|---|---|---|
| Helen | Ua kom tiav peb lub rounds rau lub sijhawm | 400-meter khiav 21 kettlebell swings (muab rau 1.5-pood kettlebell) 12 pull-ups |
| Karen | Sau tag nrho cov repetitions sai li sai tau, rau lub sijhawm | 150 phab ntsa pob txhaj tshuaj (muab nrog lub pob 20-phaus) |
| Kelly | Ua tiav tsib zaug rounds, rau lub sijhawm | 400-meter khiav 30 lub thawv jumps (sau nrog lub thawv 24-nti) 30 phab ntsa pob txhaj tshuaj (muab nrog lub pob 20-phaus) |
Heavy Barbells thiab Calisthenics ntxhais WODs
Pom zoo rau qee tus ntxhais toughest Cov menyuam ntxhais nyob ib puag ncig, cov qauv no sib txuas lus me ntsis ntawm txhua yam, nrog rau kev kawm hnyav, ua haujlwm, khiav, rowing, thiab ntau dua. Musemici tau siv cov lus tshwj xeeb ntawm Fran, "Dhau lub sijhawm Fran tau tsim muaj qhov zoo li cov yeeb yaj kiab uas zoo tshaj qhov teebmeem ntawm WLOS uas tau ua los ntawm nws tus kheej, uas muaj kev sib tw nrog cov ntxhais sib tw, nrog cov ncaws pob thoob plaws ntiaj teb txiav txim siab raws li lawv qhov" Fran-Time " . ' Nrog lub tswv yim 21-15-9 tus qauv ntawm kev sib tw thiab kev rub tawm, Fran txhais tau hais tias yuav tsum ua sai sai, thiab qhov zoo tshaj, unbroken (tsis tas li). "
| Amanda | Ua kom tiav ntawm 9 zaj duab xis, 7 zaus, thiab 5 zaus ntawm ob qhov kev ua si kom sai li sai tau, rau lub sijhawm | Mob leeg-tu Snatch (muab cov tshuaj pleev rau 135 phaus) |
|---|---|---|
| Jackie | Ua kom tiav sai npaum li sai tau, rau lub sijhawm | 1,000-meter kab 50 tus neeg tua (muab tshuaj rau 45 phaus barbell) 30 pull-ups |
| Diane | Ua kom tiav ntawm 21 xuab moos, 15 vev, thiab 9 ob qho tag nrho ob qhov kev ua si kom sai li sai tau, rau lub sijhawm | Cov phom sij (muab cov tshuaj pleev rau 225-phaus) Poob tag nrho |
| Fran | Ua kom tiav ntawm 21 xuab moos, 15 vev, thiab 9 ob qho tag nrho ob qhov kev ua si kom sai li sai tau, rau lub sijhawm | Thrusters (kws kho mob nrog 95-phaus barbell) Pull-ups |
| Elizabeth | Ua kom tiav ntawm 21 xuab moos, 15 vev, thiab 9 ob qho tag nrho ob qhov kev ua si kom sai li sai tau, rau lub sijhawm | Tshaj Tawm (muab cov tshuaj 135 phaus coj los) Ntiv nplhaib dips |
| Nancy | Ua tiav tsib zaug ntawm ob qhov kev ua si, kom sai li sai tau rau lub sijhawm | 400-meter khiav 15 lub taub hau me tshaj (teev nrog 95 phaus barbell) |
| Lynne | Ua tsib rounds, aiming rau max reps; nws tsis muaj sij hawm txwv; sau daim ntawv ntawm koj cov reps tiav rau txhua kab, tag nrho lawv thaum kawg | Lub rooj ntev zaum lub xuab zeb (nrog rau koj lub cev hnyav ntawm lub qhov muag) Pull-ups |
| Kev Cia Siab | Qhov no yog ib qho kev ntsuas, peb-puag ncig Circuit Court; ua ib feeb ntawm ib ce, nrhiav tus xov tooj ntawm cov npoj koj ua tiav ntawm txhua lub chaw nres tsheb; tom qab ua tiav txhua lub thawv, so rau ib feeb ua ntej kev ua haujlwm; lub hom phiaj yog los tally koj tag nrho cov reps rau cov kev ua haujlwm | Zawj Cov hwj huam kiv (muab cov tshuaj muaj 75 phaus npog) Box jumps (sau nrog 24-nti kem) Thrusters (kws kho mob nrog 75-phaus barbell) Chest-rau-bar pull-ups |
Lub zog hnyav-Ua haujlwm ntxhais WODs
Cov qauv plaub no yog tsom rau kev hnyav hnyav thaum uas ua tiav tagnrho lub cev, kev xyaum ua lub zog siab zog. Musemici hais tias, "Cov kev ua haujlwm no koom ua cov Olympic nqa (ncaws pob thiab ncaws tawm thiab tshem tawm), uas xav tau ib tus neeg ncaws pob kom muaj zog thiab kev txawj thaum nws txav mus khiab pob." Nws tseem ceeb uas yuav tsum tau ua kom pom tseeb thiab ua hauj lwm nrog koj tus coach CrossFit kom ntsuas qhov hnyav hnyav kom tsim nyog kom paub tseeb tias koj tsis qhib koj tus kheej kom raug mob.
| Isabel | Ua kom tiav cov reps sai sai raws li koj tuaj yeem rau lub sijhawm | 30 snatches (kws kho mob nrog 135-phaus barbell) |
|---|---|---|
| Linda | Qhov kev ua haujlwm no tseem raug hu ua "Peb Tuaj Txog Kev Tuag." Ua raws li kev ua hauj lwm hauv kev ua tiav, ua kom tiav txhua yam peb ua hauv kev sib lawv liag, ua kom tiav cov npe ntawm 10-9-8-7-6-5-4-3-2-1, yog li koj ua tiav 10 zaus ntawm txhua lub ce, ces 9 reps ntawm ib ce, thiab forth, tag nrho cov kev cia lub pyramid; ua kom tiav cov kev ua haujlwm kom sai li sai tau rau lub sijhawm | Cov neeg tuag (qhia nrog ib tug barbell nrog 1.5 npaug ntawm koj lub cev hnyav) Lub rooj ntev zaum lub xuab zeb (muab cov tshuaj pleev nrog koj lub cev hnyav) Tshaj Tawm (muab tshuaj nrog ib tug barbell nrog 3/4 rau koj lub cev hnyav) |
| Hlub | Ua kom tiav cov reps sai sai raws li koj tuaj yeem rau lub sijhawm | Ntxuav thiab raug nplua (muab tshuaj nrog 135 phaus barbell) |
| Gwen | Ua kom tiav ntawm 21 vib nas this, 15 reps, thiab 9 reps rau tag nrho cov khoom; Qhov no yog kev ua hauj lwm kov thiab tawm mus, yog li muaj kev so lossis rov qab los ntawm reps qhov yog "foul," siv tib lub nra rau txhua qhov teeb, thiab so raws li xav tau ntawm cov poob lawm | Ntxuav thiab txaj muag |
Cov lus qhia rau kev tua koj tus ntxhais tom ntej WOD
Kev sim yog txhais tau hais tias yuav nyuaj, thiab zoo li ntawd, koj yuav tsum tau npaj ob lub hlwb thiab lub cev. Ntawm no yog ob peb lub tswv yim los ntawm Katzenbach thiab Musemici yuav ua li cas tua koj cov ntxhais tom ntej.
Sov kom tsim nyog . Katzenbach hais tias, "Npaj rau cov kev ua haujlwm no yuav tsum muaj qhov sov so uas yog qhov ntev ntawm kev ua haujlwm rau tus kheej.Yog li koj yuav tsum ua kom sov ntev zog rau kev ua haujlwm luv luv, xws li Fran lossis Grace, thiab luv luv sov so rau ntev zog zoo li Cindy los yog Angie. " Mus ntxiv hais tias koj tseem xav sov so rau tib txoj kev uas koj yuav ua haujlwm tawm. Piv txwv li, Angie muaj 100 tawm rub tawm, 100 pushups, 100 situps thiab 100 huab cua zaum tas li, nws muaj kev qoj ib ce, nws muaj li ntawm 20 feeb ntawm kev khiav mus los.Leej yeem, Chelsea's EMOM rep scheme muaj ib qho kev xav tau Yog tias koj xav tau kev npaj rau kev sib txig sib luag, tiam sis tus qauv yuav txawv li cas rau Angie, koj tuaj yeem ua peb round ntawm 10 yeeb yam ntawm ib ce, tab sis rau Chelsea, koj yuav ua tau ib tug luv luv EMOM nrog 3-6-9 reps ntawm ib ce kom tau ib tug xav tias yuav ua li cas lub plawv npaum li spikes thaum no hom rep scheme. "
Tau txais kev pab nrog kev nplua . Tsuas yog vim tias qhov kev ua haujlwm ntawm benchmark yog qhia ib txoj kev, tsis txhais hais tias koj yuav tsum tsis txhob ntsuas raws li koj tus kheej qib qis thiab kev ua tau zoo. Qhov tseeb, cov coaches muaj los pab koj teev thiab hloov cov kev ua haujlwm kom koj thiaj li ua tiav lawv raws li tau npaj tseg, raws li cov voj voog, reps, lossis sijhawm. Katzenbach muab cov piv txwv nram qab no, "Kuv tus thawj CrossFit workout yog 'Helen.' Qhov kev ua haujlwm no yuav tsum siv li 9 mus rau 12 feeb, kuv tau ua kom txog ntawm 200 maus khiav ntawm (ntawm 400-meter khiav), rub tau rub tawm, thiab kettlebell ua viav vias nrog 15 phaus dumbbell (ntau dua li 54 kwj pwm kettlebell) Kuv xav tias qhov kev khiav hauj lwm ntawm 11-feeb ntawd yooj yim heev, hais txog ib nrab ntawm thawj zaug, kuv xav tias kuv lub ntsws yuav tawg, Kuv xav tias kuv zoo, tab sis Helen hloov kuv lub siab. "
Teem kom muaj kev cia siab rau koj tus kheej . Nws nkag siab tias koj xav xav kom txhua tus ntxhais hluas WOD koj sim thawj zaug tawm. Zoo li cov ntawv xeem, nws yog ntuj xav xav "tau txais A" rau ntawm kev xyaum ua haujlwm. Hmoov tsis, nws tsis (thiab yuav tsum tsis txhob) ua haujlwm li ntawd. Musemici piav tias, "Thawj zaug [koj] ntsib nrog ib tus ntxhais, ua txoj haujlwm nyob rau hauv qhov kev ua tiav. Nkag siab txog qhov no yog ib txoj haujlwm uas koj yuav pom ob peb zaug ntau xyoo. Cov tub ntxhais hluas yuav raug siv los ua qhov kev kawm tshiab (piv txwv, 'Elizabeth' yuav tsum tau kawm txog cov suab paj nruag dips), lawv tsuas yog siv txoj kev los ntsuas koj cov kev ua txhua yam. deadlift yuag rau Diane. " Musemici kuj hais tias cov naiskhu yuav tsum tso cov neeg ncaws pob tshiab ntev dua los ua kom tiav cov kev ua haujlwm tag nrho, taw tes tias cov neeg ua si yuav tsum tsis txhob xav phem txog lawv lub cev tam sim no los yog lub zog-nws tsuas yog dhia tawm taw tes los pab koj ntsuas seb koj ua tau zoo npaum li cas lub sij hawm .
Rov qab tsim nyog . Vim hais tias cov qauv no yuav tsum tau siv tag nrho cov kev tawm dag zog, koj lav zoo nkauj rau qhov mob zoo nkauj. Yog xav kom ceev ceev sijhawm rov qab, Musemici qhia tias, "Tam sim ntawd tom qab qhov kev ua haujlwm, xyuas kom tseeb tias koj tuaj yeem ua haujlwm thiab ua npuas dej , thiab sim haus dej kom zoo rov zoo dua. cov nqaijrog tom qab ua hauj lwm rau kev noj qab haus huv. "