Emuva kunye ne-Spine 915 Crossfit WOD Rss: Sinjalo Abaxhasi be-CrossFit abanelayisenisi ngokupheleleyo abazinikezele ekuphuculeni impilo yonke yoluntu lwethu ngokusebenzisa inkqubo ye-elite, inkonzo ebalaseleyo, inkathalo, kunye nengxelo eqhubekayo kwindawo efanelekileyo kunye nenkxaso kwiminyaka emine.
915 Crossfit WOD Rss Umbono Wethu: Sibona iimbaleki zayo yonke iminyaka, izakhono, kunye nezakhono zikhuphisana kunye noqeqesho, bebhiyozela kubudlelwane bezemidlalo kunye nokomelela. Yonke imihla, iimbaleki zizityhalela ngaphaya koko babecinga ukuba zinokwenzeka, bephula imiqobo yengqondo nengokwenyama, bethwele impumelelo yabo ngaphaya kweendonga zomthambo wethu.
Abantu bamanziswe kukubila, bephefumlela phezulu, bahlawuliswa irhafu engokomzimba, kodwa nabo bayancuma. Bonwabile ngokwenene, bechwayitisa abadlali beqela labo ngelixa bedlala indima kumfanekiso omkhulu ngakumbi, uluntu olunomdla wokwenyani ekubeni lungcono kubo EBOMINI. Yonke into ephunyeziweyo ngumntu wonke lutshintsho oluhlala luhleli ukuze lubengcono kwaye luphawu oluyinyani lokusebenza nzima kunye nokuziphatha.
Ukuziva kule veki….
U buchule:
Iinyawo ukuya kwiKlabhu
Power:
Iseti enkulu x-4
Ibhentshi yokubamba ebanzi-Cinizela x 8 @ 60%
Utsalo olubanzi lwe-Wide-Grip x 5-8
I-Metcon:
7 Umzuzu we-AMRAP:
Ixesha le-14 lokutyhala phezulu
Iinyawo ezili-14 ukuya kwiKlabhu
Ukuphumla Imizuzu emithathu
7 Umzuzu we-AMRAP:
14 Burpee Over Club
14 Deadlifts (115/75)(135/95)(155/105)
Shushubeza
Ukuzifudumeza kweBergener t/ Sn
4 umzuzu EMOM
Misa i-Sn 2 @ 80% (zama ukugcina iklabhu kwiminwe yophindaphindo olu-2)
Ukuphumla 2min
4min EMOM
Nxiba i-Sn 1 @ 90%
Abadlali nangona kunjalo ukuqonda ukubamba kuya kwenza okulandelayo:
4min EMOM
Misa i-Sn 4 @ lightweight
I-MetCon
AMRAP Imizuzu elishumi elinesihlanu
I-12 GHD Situps (sc: V-ups)
9 Torso to Club (sc: Ukutsiba iC2B)
6 OHS (L1: 55/75 L2: 75/115 L3: 115/155 Comp: 145/205)
Amandla Ongezelelweyo:
Tabata Abs: 20 Fits
Imijikelo emi-5- Amatye aHollow
Iimodeli ezi-5- Ukujika kwesiRashiya
Iimodeli ezi-5- Ukutyunyuzwa kweempompo zesithende esithe tye
Iimodeli ezi-5- Iimeko
*iTabata umjikelo ngumsebenzi wemizuzu eyi-2o/imizuzu eli-10 yokuphumla�
I-Femmefit ngoLwesihlanu ngo-Epreli 21 2017 - Crossfit 915Crossfit 915
WOD
Iimodeli ezi-2 zexesha
20 imigca club embi
30 iyawa
40 uhlala phezulu
Ii-squats ezingama-50 zomoya
Shushubeza:
200m Baleka
Bamba umntu kwaye wenze utshintsho
I-5 Burpees
Iipushups ezili-10
15 Squats
kuba 7min
Amandla:
Misa uPhakamisa ngasemva (2sec)
Fumana i-H2
Emva koko Umva oqhelekileyo 2&amathuba;3 @ amanqatha e-H2 afanayo
I-MetCon
40-30-20-10
1 Unikezelo Ukutshintsha iDB Sn (50/35) (40/30) (35/25)
10-20-30-40
I-DB Cup Squats (idumbbell efanayo)
I-5 Burpees phakathi kwe-ea utshintsho (i-40 iyonke)
*Ngamana enye i-KB kulo msebenzi
Amandla ongezelelweyo
1) UkuHamba okuHolizonti okuneBanded- 3x25m (icala ngalinye)
2) Ii-KB ezinomlenze omnye- 3�12 (umlenze ngamnye)
3) Izandiso zeHip- 3&izihlandlo;12 (ezona zinkulu)�
I-Femmefit ngoLwesine ngo-Epreli 20 2017 - Crossfit 915Crossfit 915
WOD
kwimizuzu ye-20
Total
I-6-9 12 15-18 21
Ipakeji iyafunyanwa
Uluhlu lwamafutha
kwixesha elimangalisayo
MAX basketball slams
Kulo mjikelo siza kube sisebenza ekutsaleni amandla, silungiselela iMurph yoSuku lweSikhumbuzo esingcono, kunye nomsebenzi owongezelelekileyo wokwenza wedwa emva okanye ngaphambi kweWOD. Ungayifumana le vidiyo apha.
Kunjalo nje, �Murph� kukuzilolonga esikwenza rhoqo ngoSuku lweSikhumbuzo. Yinkqubo ye-CrossFit yakudala eyenza malunga nayo yonke i-CrossFitter yenze ngexesha elinye okanye kwelinye. Yenziwa kwinkumbulo kaNavy Lieutenant Michael Murphy, 29, wasePatchogue, NY, owabulawa e-Afghanistan nge-28 kaJuni ka-2005.
Shushubeza:
Imijikelo emi-3:
8 Izandiso zeHip w/ 3sec nqumama ecaleni kwendlela
12 Imiphunga
16 Jumping Jacks
Amandla:
Superset
Iifayile ze-4
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Phakamisa
U buchule: ukukhaba iiPullups (ukuba ixesha)
I-MetCon:
�Nqo uHelen��
1200m Baleka
63 Kettlebell Swings ( Rx:55/35, Sc 44/25)
36 Utsalo
Ixesha leCap: 16min
Amandla abongezelelweyo:
1) Iseti enkulu x 4:
Ibhentshi yeDB Cinezela x 8 (inzima)
Ingalo enye DB Umqolo x 8 (ingalo yendlebe)
2) Iidips- 4�7 (Ezona zinzima)
3) I-Barbell Curls- 4�8 (eyona inzima)
Kulo mjikelo siza kube sisebenza ekutsaleni amandla, silungiselela iMurph yoSuku lweSikhumbuzo esingcono, kunye nomsebenzi owongezelelekileyo wokwenza wedwa emva okanye ngaphambi kweWOD. Ungayifumana le vidiyo apha.
Kunjalo nje, �Murph� kukuzilolonga esikwenza rhoqo ngoSuku lweSikhumbuzo. Yinkqubo ye-CrossFit yakudala eyenza malunga nayo yonke i-CrossFitter yenze ngexesha elinye okanye kwelinye. Yenziwa kwinkumbulo kaNavy Lieutenant Michael Murphy, 29, wasePatchogue, NY, owabulawa e-Afghanistan nge-28 kaJuni ka-2005.
Ubuchule/Ukufudumala
200m Baleka ke
Chitha i-10min usebenza
Barbell Hang Clean & Jerk
Amandla:
Cine Press
Fumana HS ke 2 x 2-4 @80% �
I-MetCon:
22 min ukuya kangangoko kunokwenzeka
30 Burpee phezu kweBar
I-15 iCoca & Jerks (Rx: 135/95 Sc: qala kwi-50%)
30 Ukutsiba Ibhokisi (24/20?�)
12 Ukucoca kunye neejerks (Rx: 155/105 Sc: yongeza i-10-20lbs)
I-30 HSPU (okanye i-6 yokuhamba eludongeni)
I-9 Coca & Jerks (Rx: 185/125 Sc: yongeza i-10-20lb)
30/24 Umqolo weCal
I-6 Coca & Jerks (Rx: 225/145 Sc: yongeza i-10-20lb)
300m Baleka
I-3 ecocekileyo kunye neeJerks (255/165 Sc: yongeza i-10-20lb)
Iimeko ezingama-30 ze-V-up
I-Max Clean & Jerk (275/185 Sc: yongeza i-10-20lb)
*** yonke imizu emi-5 KUFUNEKA UHLALE 1min, ngaphandle kokuba ukwiC&Js yokugqibela****�
Umsebenzi Wokomeleza Owongezelelweyo
1) IBulgarian Split Squats- 3�10 umlenze ngamnye
2) Ubunzima beSit-ups- 3�15-20
3) IHollow Rocks- 3�15-20
4) Iimbiza ezimileyo- 3�12 icala ngalinye�
Isixhobo se-IFM sokufumana isiXhobo soNyango sesona sixhobo sikhulu sokudlulisela kwiMedicine eSebenzayo, eyilelwe ukunceda abaguli ukuba bafumane iingcali zeMpilo eziSebenzayo naphi na emhlabeni. Iingcali eziQinisekisiweyo ze-IFM zidweliswe kuqala kwiziphumo zokukhangela, zinikwe imfundo ebanzi kwiMedicine esebenzayo
