Ha ho hlokahale hore u be CrossFitter e thata ho utloa ka "Girls." Ke 'nete hore u ka' na ua se tsebe (kapa ke mang?) Banana bana, empa haeba u se u qetile nako e itseng u potolohile motseng oa CrossFit, mohlomong u kile ua utloa mabitso a kang Fran, Isabel le Helen ba lahleheloa. "Banana" bana ha ba batle ho hang, empa mosebetsi o khethehileng (ka CrossFit lingo , mesebetsi ea letsatsi e tsejoa e le WODs) e etselitsoeng ho u kenya kahare ha u hlahloba matla le bofokoli ba hau bo amanang le kakaretso ea hau matla a ho ikoetlisa.
Sepheo
Ka lentsoe le le leng, basebetsi ba CrossFit Girl are benchmarks. Li etselitsoe ho nka setšoantšo sa boemo ba hau ba ho ikoetlisa hona joale bo amanang le libaka tsa ho ikoetlisa nako le nako ea ho ikoetlisa e etselitsoe ho hlahloba. E le ho hlaka, e mong le e mong Ngoanana o etselitsoe ho hlahloba boits'oaro ba hau ka litsela tse sa tšoaneng. Ka mohlala, ts'ebetso ea ngoanana e ka 'na ea lebisa tlhokomelo ho matla a pelo, ha liteko tse ling li le matla, li lebelo, matla kapa ho fetoha ha maemo.
Karen Katzenbach, sekepe sa CrossFit Level 3 se tiisitsoeng ka Momentum Fitness | 30A CrossFit, kakaretso ea ho sebetsa habonolo feela, "Banana ba sebetsang ke sepheo sa seo CrossFit e leng sona ka nako e khutšoanyane, e matla, e phephetsang le e monate haholo. E mong le e mong o na le khetho e ikhethang e tla senola mefokolo leha e le efe eo u ka e etsang e na le sebapali sa mamello se tla rata ho qeta metsotso e 20 se le seng sa 'mele, Cindy, empa se tla loana le mosebetsi o boima, o kang Grace kapa Isabel.
E le li-benchmarks, The Girls li sebelisoa e le liteko tsa nako le nako ho lekanya ntlafatso ea hau ka nako. Anthony Musemici, mong'a ntlo oa CrossFit Bridge & Tunnel ea nang le litokomane tsa indasteri ea boikoetliso ba meriana e fetang 12, o re, "Banana, kapa palo efe kapa efe, e lokela ho etsoa khafetsa ho khutlela morao le ho shebella tsoelo-pele," le hoja a bolela hore ha u khetha Ho hlahloba hape ngoanana ea bitsoang WOD a ka 'na a itšetleha ka lipakane tsa hau, "Moatlelete a ka' na a khetha ho khutlisa mosebetsi o amanang le sepheo sa bona sa hona joale.
Ka mohlala, haeba ba ntse ba sebetsa ka li-gymnastics, e ka 'na ea e-ba nako ea ho khutlisa Diane le ho bona kamoo li-pushups li tsamaeang kateng. Motho ea tsepamisitseng maikutlo ka ho khanna likoloi ha a lokisetsa [CrossFit] Open e ka 'na ea leka Isabel kapa Grace. "Leha ho le joalo, ha ua lokela ho etsa mosebetsi o tšoanang hangata, Musemici o phaella ka ho re," Ts'ebetso e' ngoe le e 'ngoe ha ea lokela ho phetoa hangata ka selemo haeba ho joalo. "
Ngoanana WODs
Nakong ea letsatsi (haholo-holo 2003, ha The Girls e ne e qala ho tsejoa), mesebetsi ena e ne e lekanyelitsoe mekhoa e ts'oanang e tšeletseng-Angie, Barbara, Chelsea, Diane, Elisabeth le Fran. Ho theosa le lilemo, banana ba bangata ba 'nile ba eketsoa, hona joale ba na le lits'ebeletso tse 26 tse fapaneng. Mesebetsi e meng e sebelisa boima ba 'mele feela, ha ba bang ba hloka lisebelisoa, tse kang kettlebells, barbells, mehele kapa mechine e rokang . Lisebelisoa tse amehang le mokhoa oa ho etsa mosebetsi o mongata (ho sebelisoa moroalo o mokae, ho phomola ho hoholo ho lumelloa, ke likoloi tse kae kapa li-setting tse behiloeng), lumella mosebetsi o mong le o mong hore o leke libaka tse fapaneng tsa ho ikoetlisa.
'Mele oa' Mele-Ke Feela Ngoanana WODs
Hobane mosebetsi ona ha o hloke letho ho feta boima ba 'mele oa hau (le ho fihlella horeng ea ho hula), seo ha se bolele hore li bonolo. Seo se boletse, ke li-benchmarks tse ntle bakeng sa li-newbies hobane mehato e amehang e atisa ho feta.
Mosemici o bolela hore, " Ho tsamaisa ' mele ho bonolo ho ba moqalang. Banana ba bangata ba' mele ba boetse ba sebetsa nako e telele, e leng ho reretsoeng ho phethoa metsotso e 20 ho isa ho e 30." Etsa bonnete ba hore u tsepamisa kelello ka foromo-ha lebelo le matla li le bohlokoa, batho ba bacha ba lokela ho ba tlase haholo ka likoloto tsa bona, 'me ba amehe haholo ka ho etsa litlhahlobo ka tsela e nepahetseng.
| Barbara | Etsa lipotoloho tse hlano, nako ka leng, ho phomola hantle metsotso e meraro pakeng tsa lipalo | 20 ho hula Litlhapi tse 30 40 situps Li-squats tse 50 |
|---|---|---|
| Chelsea | U tla etsa lithuto tsohle tse tharo ka tatellano, metsotso e 'ngoe le e' ngoe ka motsotso (EMOM), u tsoele pele ho fihlela u ke ke ua tlatsa li-exercising tse feletseng ka nako ea motsotso | 5 ho hula 10 pushups Li-squats tse 15 tsa moea |
| Maria | Etsa lipalo tse ngata kamoo ho ka khonehang (AMRAP) metsotso e 20 | Li-pushups tse 5 tsa letsoho Li squats tse se nang leoto le le leng ka leoto 15 ho hula |
| Cindy | AMRAP ka metsotso e 20 (sena se sebelisa mekhoa e tšoanang le ea Chelsea, empa fomati e fapane) | 5 ho hula 10 pushups Li-squats tse 15 tsa moea |
| Annie | U tla etsa lipontšo tse peli tsa boikoetliso bo khutlela morao, ho qeta li-50 tsa ho khutlela morao, ho khutlela morao ho tse 40, ho khutlela morao ho 30, ho khutlela morao ho 20 le ho khutlela morao ho 10, ho qeta nako ea ho ikoetlisa ka nako | Thapo ea sefubeng li-double-unders Boemo |
| Nicole | AMRAP ka metsotso e 20; Hlokomela hore na ke likoloi tse kae tseo u li qetellang bakeng sa potoloho ka 'ngoe | Matha limithara tse 400 Ho hula holimo bakeng sa max reps |
| Angie | Qetella liketso tsohle le ho khutlela morao ka potlako kamoo u ka khonang, ka nako | 100 ho hula 100 pushups 100 situps Li-squats tse 100 tsa moea |
| Marguerita | Qetella lirapa tse 50 ka kakaretso, ka nako e le nngwe ho ikoetlisa, ka potlako, ka potlako kamoo u ka khonang ka nako |
Pushup Ho jump jack Boemo |
| Candy | Qetella lipalo tse hlano kaofela ka nako | 20 ho hula 40 pushups Squats tse 60 |
| Maggie | Qetella lipalo tse hlano kaofela ka nako | Lisebelisoa tse 20 tsa matsoho 40 ho hula Li-squats tse nang le litsi tse le 'ngoe, tse fapaneng le maoto |
Lisebelisoa tse nyane le banana ba nang le bokooa ba 'mele
Ts'ebetso ena ea likarolo li kenyeletsa lisebelisoa tse nyane, tse kang kettlebells, li-box box, le libolo tsa lerako (li- meriana tse kholo, tse boima ba meriana ). Ts'ebetso ena e boetse e kenyelletsa ho lekaneng ho tsoa hohle, kahoo u ka lebella hore matla a pelo ea hau a pelo a be thata. Joalo ka 'mele oa bo-'mametsana feela-ba nang le li-girl WODs, ikutloe u lokolohile ho fokotsa litaelo tsa ho ikoetlisa ha ho hlokahala. Ka mohlala, haeba o sa khone ho sebetsana le sekotlolo sa kettlebell sa bobeli ba lik'hilograma tse 72 nakong ea tšebetso ea Eva, sebelisa boima bo bobebe, empa ela hloko boima boo u bo sebelisang e le hore u ka bapisa ntlafatso ea hau nakong e tlang ha u etsa boikoetliso.
| Eva | Qetella lipalo tse hlano kaofela ka nako | Mota ea limithara tse 800 30 kettlebell swings (e ngotsoeng ka kettlebell e 2-poodle) 30 ho hula |
|---|---|---|
| Helen | Qetella lipalo tse tharo tsa nako ka nako | Ho matha a limithara tse 400 Kettlebell swings (e ngotsoeng ka kettlebell ea 1.5-poodle) 12 ho hula |
| Karen | Qetella pheta-pheta tsohle ka potlako kamoo ho ka khonehang, ka nako | 150 lebotla la lebota (le laetsoeng ka bolo ea boima ba lik'hilograma tse 20) |
| Kelly | Qetella lipalo tse hlano kaofela, ka nako | Ho matha a limithara tse 400 30 lebokose la mokopu (le ngotsoeng ka lebokoseng la bo-24) 30 letlapa la lithunya tsa lebota (e behiloeng ka li-20-li-ball ball) |
Barbells e Matla le Li-Calisthenics Banana WODs
Ho nkoa e le e meng ea Banana ba nang le mathata ka ho fetisisa, likarolo tsena li kenyelletsa ntho e 'ngoe le e' ngoe ea lintho tsohle, ho akarelletsa le koetliso e matla ea matla, lik'halisthenics, ho matha, ho roka le ho feta. Musemici o hlokometse ka ho khethehileng Fran, "Ha nako e ntse e ea Fran o hlahile boemo bo kang boikutlo bo kang bo-'mamme ho feta mefuta eohle ea li-WODs. O tiisitsoe CrossFit e le ngoanana ea thata ka ho fetisisa, le baatlelete lefatšeng lohle ba ahlolang ka nako ea 'Fran-time . ' Ka morero oa ho tsuba le ho hula, 21 Fran e reretsoe ho etsoa ka potlako, 'me ha e le hantle, e sa phalle (ntle le phomolo). "
| Amanda | Qetellong ea li-9 tsa morao-rao, li-7 tsa morao-rao, le tse 5 tsa ho ikoetlisa ka potlako kamoo u ka khonang, ka nako | Li-muscle-ups Snatch (e laetsoeng ka thupelo ea lik'hilograma tse 135) |
|---|---|---|
| Jackie | Tlatsa ka potlako kamoo u ka khonang, ka nako | Mobala oa 1 000 50 thrusters (e ngotsoeng ka li-barbell tsa 45-pound) 30 ho hula |
| Diane | Qetellong ea lihlopha tse 21 tsa ho khutlela morao, ho khutlela morao ho 15, le ho khutlela morao ho li-exercising tse peli ka potlako kamoo u ka khonang, ka nako | Li-deadlifts (tse ngotsoeng ka li-225-pound barbell) E-s'o sebetsane le pushups |
| Fran | Qetellong ea lihlopha tse 21 tsa ho khutlela morao, ho khutlela morao ho 15, le ho khutlela morao ho li-exercising tse peli ka potlako kamoo u ka khonang, ka nako | Thrusters (e ngotsoeng ka 95-pound barbell) Ho hula |
| Elisabeth | Qetellong ea lihlopha tse 21 tsa ho khutlela morao, ho khutlela morao ho 15, le ho khutlela morao ho li-exercising tse peli ka potlako kamoo u ka khonang, ka nako | Ho hloekisa (ho laetsoe ka lik'hilograma tse 135) Litlhaka tsa khalase |
| Nancy | Qetella likoloto tse hlano tsa ho ikoetlisa, ka potlako kamoo u ka khonang ka nako | Ho matha a limithara tse 400 Li-squats tse fetang tse 15 (tse ngotsoeng ka li-pounds tse 95) |
| Lynne | Ho pota-potiloe ka mehla e mehlano, e ikemetseng bakeng sa max reps; ha ho na moeli oa nako; ngola mekoloko ea hau e phethiloeng bakeng sa pota e 'ngoe le e' ngoe, ho e lekanya qetellong | Mochine oa khatiso (o laetsoeng ka boima ba 'mele oa hau ka har'a barbell) Ho hula |
| Tšepo | Ena ke nako ea potoloho e meraro; etsa metsotso e le 'ngoe ea boikoetliso bo bong le bo bong, u latellane le palo ea li-reps tseo u li qetileng setsing ka seng; kamora ho qeta e 'ngoe le e' ngoe e tletseng, phomola metsotso e le 'ngoe pele u tsoela pele ho ikoetlisa; sepheo ke ho bokella litebelisoa tsa hau kaofela bakeng sa ho ikoetlisa | Li-Burpe Li-snatches tsa matla (tse ngotsoeng ka li-barbell tsa 75-pound) Lebokose le hlahella (le ngotsoeng ka lebokose la boima ba 24) Thrusters (e boletsoeng ka 75-pound barbell) Ho hula li-chest-to-bar |
Matla a Matla-Ngoanana ea Sebetsang WODs
Lipalo tsena tse 'nè li shebane le ho phahamisa boima ba' mele ha ho ntse ho etsoa 'mele o feletseng, mehato e tsoetseng pele ea koetliso ea matla. Musemici o re, "Ts'ebetso ena e kenyelletsa lifofane tsa Liolimpiki (li hloekileng le tse qhomang), li hloka moatlelete hore a be le matla le tsebo ea ho fetola li-barbell." Ke habohlokoa ho tsepamisa mohopolo ka foromo le ho sebetsa le mokoetlisi oa CrossFit ho lekanya boima bo behiloeng hantle ho etsa bonnete ba hore u se ke ua ipulela ho fihlela kotsi e ka hlahang.
| Isabel | Qetella li-reps tse behiloeng ka potlako kamoo u ka khonang ka nako | Litlhapi tse 30 (tse ngotsoeng ka li-pound ea 135) |
|---|---|---|
| Linda | Koetliso ena e boetse e tsejoa e le "Mefuta e meraro ea libese tsa lefu." Etsa mosebetsi o mongata oa ho etsa lipiramente, ho qeta lithupelo tsohle tse tharo ka ho latellana, ho tlatsa lihlopha tsa 10-9-8-7-6-5-4-3-2-1, e le hore u qale ho qeta li-10 tsa ho ikoetlisa, ebe joale ts'ebetso ea ts'ebetso e 'ngoe le e' ngoe, le tse ling tse joalo, hohle ho pholletsa le piramite; phethela mosebetsi oa ho ikoetlisa ka potlako kamoo u ka khonang ka nako | Li-deadlifts (tse ngotsoeng ka li-barbell tse nang le 1.5 linako tse ling 'mele oa hao boima) Mochine oa khatiso (o laetsoeng ka li-barbell le boima ba 'mele oa hao) Ho hloekisa (ho ngotsoe ka li-barbell le 3/4 'mele oa hao boima) |
| Grace | Qetella li-reps tse behiloeng ka potlako kamoo u ka khonang ka nako | Hloekileng le ho hlajoa (e boletsoeng ka lik'hilograma tse 135) |
| Gwen | Qetellong ea li-21 tsa morao, li-15 li khutlela morao, 'me li 9 li khutlela morao bakeng sa thepa eohle; Ena ke ho ikoetlisa le ho ea mosebetsing, kahoo phomolo leha e le efe kapa ho emisa bocha pakeng tsa li-reps ho nkoa e le "ea silafetseng," sebelisa mojaro o le mong bakeng sa sete ka seng, 'me u phomole ha ho hlokahala pakeng tsa lihlopha | Hloekisa 'me u otle |
Litlhahiso tsa ho bolaea morali oa hau o latelang Mekhoa ea WOD
Mekhoa ea boipiletso e reretsoe ho ba phephetso, 'me kahoo, ho hlokahala hore u itokise ka kelellong le' meleng. Litlhahiso tse 'maloa tse tsoang Katzenbach le Musemici mabapi le kamoo u ka bolaeang Ngoanana oa hau o latelang.
Hlompha ka mokhoa o loketseng . Katzenbach o re, "Ho itokisetsa ho etsa mosebetsi ona ho lokela ho e-na le ntoa e fapaneng ho ea fihla bolelele ba ho ikoetlisa ka boeona. U lokela ho etsa ntoa e telele bakeng sa ho ikoetlisa ka nakoana, e kang Fran kapa Grace, le ho futhumala ha nakoana boiteko bo kang ba Cindy kapa Angie. " Musemici o phaella ka hore hape o batla ho futhumala ka tsela e ts'oanang le eo o tla sebetsa ka yona. Ka mohlala, "Angie e na le litlhapi tse 100, li-pushups tse 100, li-situps tse 100, le li-squats tse 100. Ka kakaretso e na le mokhoa o ts'oanelang oa ho tsamaea, o nang le metsotso e ka bang 20 ea mokhatlo o tsoelang pele. Ka lehlakoreng le leng, mochine oa EMOM oa Chelsea o na le tlhokahalo ea anaerobic Tlhahlobo ea lipapali tsena tse peli e fapaneng e tšoana, ha u ntse u lokela ho lokisetsa mehato e tšoanang, empa mohlala o ne o tla ba o fapaneng. Bakeng sa Angie, u ka 'na ua etsa tse ling tse tharo tsa ho ikoetlisa, empa u ka etsa Chelsea EMOM e khutšoanyane e nang le li-3-6-9 tsa morao-rao bakeng sa boikoetliso bo bong le bo bong e le hore u ikutloe hore na lipelo tsa spikes li fofa hakae nakong ea mofuta ona. "
Fumana thuso ka ho lekanngoa . Hobane ho ba le mokhoa oa ho etsa mosebetsi o bontšitsoeng ka tsela e le 'ngoe, ha ho bolele hore ha ua lokela ho o lekola ka mokhoa oa ho ikoetlisa le matla a hao. Ha e le hantle, ba-koetlisi ba teng ho u thusa ho fokotsa le ho fetola mosebetsi oa boipheliso e le hore o ka o phetha ka katleho joalokaha o rerile, ho itšetlehile ka ho potoloha, ho khutlela morao kapa nako. Katzenbach o fana ka mohlala o latelang, "Thuto ea ka ea pele ea CrossFit e ne e le 'Helen.' Kemiso ena e lokela ho nka metsotso e ka bang robong ho ea ho ea 12. Ke ne ke lekanngoa ho ea ho ea ka limithara tse 400 (ho tloha ho limithara tse 400), ho hula li-banded, le kettlebell e nkiloeng ka sekhahla sa li-pound tse 15 (ho e-na le kettlebell ea li-54) Ke ne ke le motsamaisi ka nako e telele pele ho sena, kahoo ke nahanne hore metsotso e 11 e sebetsa hantle habonolo. Hoo e ka bang halofo ea pele, ke ne ke nahana hore matšoafo a ka a tla phatloha.
Beha tebello ea sebele ho uena . Ho utloahala hore u ka rata ho tseba mong le e mong oa ngoanana ea bitsoang WOD u leka ka lekhetlo la pele. Joaloka liteko, ke tlhaho ho batla ho "fumana A" ka mokhoa oa ho etsa mosebetsi o motle. Ka bomalimabe, ha e etse (mme ha ea lokela) kamehla e sebetse ka tsela eo. Mosemici o hlalosa, "Lekhetlo la pele [u] kopana le e mong oa Banana, atamela ho ikoetlisa e le motheo oa motheo. Utloisisa sena ke ho ikoetlisa o tla bona makhetlo a 'maloa ho feta lilemo.Sepheo sa CrossFit ha se khethehe. Banana ba ka sebelisoa e le sepheo sa ho ithuta tsebo e ncha (mohlala, 'Elizabeth' ho hloka hore u tsebe ho etsa likopi), e mpa feela e le tsela ea ho lekanya matla a hao a bophelo bo botle. Baatlelete ba bacha ba lokela ho ipehela litebello tsa sebele, ho fokotsa ho khutlela Angie kapa ho fokotsa boima ba ho bolaea Diane. " Musemici o boetse o re batsamaisi ba lokela ho lumella baatlelete ba bacha hore ba qete mosebetsi o mongata ka nako e teletsana, ho bolela hore baatlelete ha baa lokela ho ikutloa ba le boemong ba boemo ba hona joale ba ho ikoetlisa kapa matla-e mpa e le ho qeta nako ho u thusa ho hlahloba hore na u ntlafatsa hokae ka nako .
Fumana ka mokhoa o loketseng . Hobane lipatlisiso tsena li hloka boiteko bohle, u tiisitsoe hantle hore u tla ba bohloko haholo. E le ho thusa nako ea ho phomola ka potlako, Musemici o fana ka maikutlo a reng "Hang-hang ka mor'a ho ikoetlisa, etsa bonnete ba hore u khothaletsa le ho fofa , 'me u leke ho noa protheine ea ho hlaphoheloa. Ho khothalletsoa hore u fe 3: 1 kapa 4: 1 tekanyo ea lik'habohaedreite. liprotheine ka morao ho ikoetlisa bakeng sa ho hlaphoheloa hantle. "