I-CrossFit Mary Workout yayiyeyona mingeni mikhulu yeMidlalo ye-CrossFit kulo nyaka

Umxholo

• UCindy CrossFit Workout
• Umsebenzi kaMary CrossFit
• Zama iMary CrossFit Workout
• Uphengululo lwe

Tune kwiMidlalo yeCrossFit rhoqo ehlotyeni kwaye unokulindela ukubethwa ngamandla kukhuphiswano, amandla, unyamezelo, kunye nomsulwa ococekileyo. (Imeko ekhoyo: uTia-Clair Toomey, ophumeleleyo obhinqileyo kulo nyaka kunye nebhadas elipheleleyo.) Ukusuka kwintambo engenamlenze ukuya kwi-1,000 leemitha zokudada-kunye nayo yonke into ephakathi-iimbaleki ('eyona iFittest on Earth') bachitha iintsuku ezine betyhalana. imida yokomelela komzimba kunye nokukhuthaza abantu abaninzi ukuba banxibe iiteki zabo kwaye baye kubunzima obunzima.

Unyaka nonyaka, iMidlalo yeCrossFit iyothusa ababukeli ngemiceli mngeni emitsha nengalindelekanga. Kulo nyaka uphelileyo, yayilusuku lokuqala lokuzilolonga, olubandakanya malunga neekhilomitha ezisixhenxe zokuhamba ibhayisekile, ubunzima obuphezulu bokutyibilika ngasemva, ukucinezela amagxa, kunye nokuphakamisa abantu abafileyo, kunye nomqolo 'wemarathon' ongaphezulu, ewe, iimayile ezingama-26 (kwaye, ewe. , Zonke ngosuku olunye). Kulo nyaka, iMidlalo yashiya iimbaleki ziphefumla nzima ngee-cardio-eyona nto iphambili ekusebenzeni kwangoko.

Omnye umzuzu otyhafisayo engqondweni, nangona kunjalo, wafika ngolwe-Sihlanu, xa iimbaleki zaseMelika uKarissa Pearce, ogqibe isihlanu, wothusa ababukeli, iijaji, kunye nabanye abakhuphisana nabo ngokwenza into engaziwayo ngabantu abangama-695 reps (ngama-23 imijikelo) kaMariya 'Ukusebenza kweCrossFit ukuphumelela umsitho. Injongo kaMary CrossFit WOD: ukugqiba imijikelezo emininzi (enefom efanelekileyo) ngexesha elinikiweyo, ifomathi yokuziqhelanisa eyaziwa ngokuba yi-AMRAP. Inyani emnandi: I-Pearce ide yafumana phantse i-20 reps ngaphezulu kokuphumelela kwendoda, i-American Noah Ohlsen.

"Andazi ukuba ndikhe ndeva ukuba ngubani na owenza imijikelo engama-23 kaMariya ngaphambili, utshilo u-Eric Brown, umqeqeshi oqinisekisiweyo we-CrossFit Level 3, ongumnini weCrossFit Union Square yaseNew York. "Yayingumdlalo ngokwawo lowo. Ibonise nje indlela abamangalisa ngayo aba badlali."

Ngokutsho kukaBrown, i-Mary CrossFit yokuzivocavoca ngokuyisiseko yinguqulelo ye-jacked-up ye-Cindy CrossFit eyaziwayo, ehamba ngolu hlobo:

UCindy CrossFit Workout

I-20-min AMRAP:

• Ukutsala oku-5
• Ukutyhalwa oku-10
• Ii-squats zomoya ezili-15

Kumsebenzi kaCindy, unemizuzu engama-20 yokufikelela kwiireps ezininzi kangangoko kunokwenzeka kwinani elimiselweyo lokutsalwa, ukutyhala, kunye ne-squats emoyeni. Ukuphumla? Akukho nto. (Nantsi enye i-WOD enesisindo somzimba onokuyenza xa useluhambeni okanye ekhaya.)

Ukuzilolonga kukaMary, nangona kunjalo, kubunyuse ubushushu (kakhulu) ngokutshintshanisa i-push-ups rhoqo kwi-handstand push-ups kunye ne-squats zomoya eziqhelekileyo kwi-squats ezinomlenze omnye. Zombini ezi ntshukumo zinobuchwephesha obukhulu, ezifuna kungekuphela nje amandla amangalisayo kodwa ulungelelwaniso kunye nozinzo olusisiseko, nazo. (Oothixo beMidlalo ye-CrossFit baphinde babuyisela inani le-reps ye-push-ups kunye ne-squats ukuze baphendule ukuba i-dang inzima kangakanani ezi zintlukwano.) Nantsi kanye into eyenziwa yi-2019 yemidlalo ye-CrossFit:

Umsebenzi kaMary CrossFit

20-imizuzu AMRAP:

• 5 HSPU (i-handstand push-ups)
• Iipisto ezili-10 (ii-squats ezinemilenze engatshatanga)
• Ukutsala oku-15

Elula njengoko uMary enokubonakala ngathi, ukuzilolonga okufutshane nokuzibonakalisa kwaba luvavanyo olunobukrakra kumandla okhuphiswano lomthambo, amandla kunye nokuqhuba phantsi koxinzelelo. (Uh, ndingasathethi, oku ibikukuzilolonga kokugqibela kosuku, emva Bawugqibile umgama weemitha ezingama-6,000 ebaleka bephethe i-20 ukuya kuma-50 eepawundi, kunye ne-Sprint Couplet Workout ye-172-foot sled pushes kunye ne-15 bar muscle-ups.)

Kungenxa yeso sizathu le nto ukusebenza kukaPearce kwasusa wonke umntu kude: "Wenze ngcono kolu hluko luphosakeleyo lukaCindy kunokuba ndakhe ndabona umntu esenza kulolongezo loCindy oluqhelekileyo," utshilo uBrown. Ngelixa umndilili wokuhamba umthambo unokugqibezela kwindawo ethile malunga ne-450 reps (leyo yimijikelo eli-15) yeCindy, uninzi lwezinto eziluncedo kwiMidlalo zikhuphe malunga ne-600 reps (ziijikelezo ezingama-20). UPearce uqhubele phambili kwaye wadubula kwimijikelo engama-23 kwezona ntshukumo zinzima kuMary. (Ufuna ukuzama enye i-icon ye-CrossFit WOD? Jonga i-Murph CrossFit Workout, kunye nendlela yokuyichitha.)

Zama iMary CrossFit Workout

Ngaba ufuna ukujolisa ububi bukaKarissa Pearce kwixesha elizayo xa usejimini kodwa ungenako ukwenza umpu wokugcina ubomi bakho? (Uninzi lwabantu alukwazi, btw.)

"Qala ngoSindi," utshilo uBrown. "Iseza kukucela umngeni, kodwa akuzukufuneka ujonge phantsi okanye u-squat ngomlenze omnye."

Ukuba awukakulungeli ukukhupha ngokupheleleyo ukutsala, ungaziguqula ngokwenza ukutsalwa okubhantiweyo okanye ukutshintshela ukutsalwa kweringi okanye imiqolo ye-TRX. Kuyafana nokunyuka. Yihla ngamadolo njengoko kufuneka-qhubeka uhamba! Nje ukuba unezixhobo ozifunayo kolo tsalo, setha ixesha lakho kwimizuzu engama-20 kwaye ubone ukuba ungaphi na umjikelo.

Ngaba ukulungele ukuwela uMariya ngomsindo wakhe wonke? Khangela ezi ngcebiso malunga nendlela yokwenza i-handstand push-up, indlela yokwenza i-pistol squat, kwaye ekugqibeleni wenze ukutsala, kwaye ulandele emva kwayo.

Uphengululo lwe