Aikin CrossFit Mary Workout shine Babban ƙalubalen wasannin CrossFit a wannan shekarar

Wadatacce

• Cindy CrossFit Workout
• Mary CrossFit Workout
• Gwada Mary CrossFit Workout
• Bita don

Kasance cikin wasannin CrossFit a duk lokacin bazara kuma kuna iya tsammanin ƙarfin ƙarfin masu fafatawa, juriya da tsattsauran ra'ayi. (Misali: Tia-Clair Toomey, mace ta lashe wannan shekarar da kuma mugun hali.) Daga igiya mara kafa zuwa hawan ninkaya na mita 1,000-da duk abin da ke tsakanin-'yan wasan (' Fittest on Earth ') sun shafe kwanaki hudu suna turawa. iyakokin dacewa da ƙarfafa mutane da yawa don ɗaure takalmin takalmansu kuma su tafi don ɗaukar nauyi.

Kowace shekara, Wasannin CrossFit suna ba masu kallo mamaki da sabbin ƙalubalen da ba a zata ba. A bara, ranar almara ce ta farko ta motsa jiki, wanda ya haɗa da kusan mil bakwai na kekuna, matsakaicin nauyi baya baya, matattarar kafada, da matattu, da jeren 'marathon' fiye da, yep, mil 26 (da, yep , duk a rana ɗaya). A wannan shekara, Wasannin sun bar 'yan wasa ba tare da numfashi ba tare da yawancin wasannin motsa jiki na cardio-rinjaye tun da wuri.

Wani lokaci mai ban haushi, kodayake, ya zo ranar Jumma'a, lokacin da ɗan wasan Amurka Karissa Pearce, wanda ya gama na biyar gaba ɗaya, ya girgiza masu kallo, alƙalai, da sauran masu fafatawa ta hanyar hammatawa ta hanyar maimaitawa 695 reps (shine zagaye 23) na 'Maryamu 'CrossFit motsa jiki don cin nasarar taron. Manufar Mary CrossFit WOD: don kammala yawan zagaye (tare da tsari mai dacewa) a cikin lokacin da aka bayar, sanannen tsarin motsa jiki na CrossFit da aka sani da AMRAP. Gaskiya mai daɗi: Pearce har ma ya sami kusan ƙarin wakilai 20 fiye da wanda ya ci nasara, Ba'amurke Nuhu Ohlsen.

"Ban sani ba ko na taɓa jin wani yana yin zagayen Maryamu 23 a da," in ji Eric Brown, CrossFit Level 3-certified trainer, owner of New York City's CrossFit Union Square. "Wannan abin ya yi fice a kanta. Ya dai nuna yadda waɗannan 'yan wasan suka zama abin mamaki."

A cewar Brown, aikin motsa jiki na Mary CrossFit ainihin sigar juzu'i ne na sanannen aikin motsa jiki na Cindy CrossFit, wanda ke tafiya kamar haka:

Cindy CrossFit Workout

20-min AMRAP:

• 5 fitarwa
• 10 turawa
• 15 iska squats

A cikin aikin motsa jiki na Cindy, kuna da mintuna 20 don wucewa ta hanyar yawan reps na yawan adadin abubuwan jan hankali, turawa, da karkatar da iska. Huta? Ba komai ba. (Ga wani WOD mai nauyin jiki wanda zaku iya yi yayin tafiya ko a gida.)

Koyarwar Maryamu, duk da haka, ta kunna zafi (mai yawa) ta hanyar musanya tura-tura na yau da kullun don tura hannun hannu da tsuguno na iska na yau da kullun. Duk waɗannan motsi suna da fasaha sosai, suna buƙatar ba kawai ƙarfin ban mamaki ba amma daidaituwa da kwanciyar hankali. (Allan wasannin CrossFit suma sun sake canza adadin wakilai don turawa da masu ba da labari don lissafin yadda dang ke da wahalar waɗannan bambance-bambancen.) Ga ainihin abin da masu fafatawa na Wasannin CrossFit na 2019 suka yi aiki ta:

Mary CrossFit Workout

20-min AMRAP:

• 5 HSPU (turawa mai ɗaga hannu)
• 10 bindigogi (aka kafa kafa guda ɗaya)
• 15 fitarwa

Mai sauƙi kamar yadda Maryamu zata iya bayyana, ɗan gajeren aikin motsa jiki ya zama babban gwaji na iyawar motsa jiki, ƙarfi, da tuƙi a ƙarƙashin matsin lamba. (Uh, ba a ma maganar ba, wannan shine wasan motsa jiki na ƙarshe na ranar, bayan sun kammala tseren mita 6,000 wanda ke ɗauke da fam 20 zuwa 50, da kuma motsa jiki na Sprint Couplet na tura ƙafa biyu na ƙafa ƙafa 172 da tsokar mashaya 15.)

Wannan shine dalilin da ya sa wasan kwaikwayon Pearce ya kori kowa da kowa: "Ta yi kyau a cikin wannan mahaukaciyar bambancin Cindy fiye da na taɓa ganin wani yana yin aikin motsa jiki na Cindy na yau da kullun," in ji Brown. Yayin da matsakaiciyar mai wasan motsa jiki na iya kammala wani wuri a kusa da reps 450 (wannan shine zagaye 15) na Cindy, yawancin wadata a Wasannin sun fitar da kusan reps 600 (zagaye 20 kenan). Pearce ya ci gaba da fashewa ta zagaye 23 na mawuyacin motsi a cikin Maryamu. (Kuna son gwada wani wurin hutawa CrossFit WOD? Duba Murph CrossFit Workout, da yadda ake rushe shi.)

Gwada Mary CrossFit Workout

Kuna son watsa muguntar Karissa Pearce a gaba in kun kasance a gidan motsa jiki amma ba za ku iya yin squat ɗin bindiga don ceton rayuwar ku ba? (Yawancin mutane ba za su iya ba, btw.)

"Fara da Cindy," in ji Brown. "Har yanzu zai ƙalubalanci ku, amma ba lallai ne ku kasance masu jujjuyawar ƙasa ko tsuguna a kafa ɗaya ba."

Idan ba a shirye ku keɓe cikakkun abubuwan jan hankali ba, za ku iya canza su ta hanyar yin abubuwan da aka ɗora ko canza musanya don zobe ko layuka TRX. Haka yake don turawa. Yi ƙasa a gwiwoyi kamar yadda ake buƙata - kawai ci gaba da motsi! Da zarar kuna da kayan aikin da kuke buƙata don waɗancan abubuwan jan hankali, kawai saita saita lokacin ku zuwa mintuna 20 kuma duba yawan zagaye da zaku iya samu.

Shin kuna shirye don CrossFit Maryamu a cikin duk fushin ta? Kalli waɗannan nasihohin kan yadda ake yin tura-ɗora hannu, yadda za a mallaki ƙwanƙolin bindiga, da kuma yadda a ƙarshe za a yi jan-gora, sannan a bi shi.

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