Crossfit (Local)
iNgcali yoMnqonqo uCrossfit (wasekuhlaleni): Ukuhlala unolwazi ngayo yonke into ekwi-intanethi enomdla kuwe kulucelomngeni. Endaweni yokundwendwela uninzi lweewebhusayithi ezifanayo yonke imihla, endaweni yoko unokuthatha ithuba le-RSS, emfutshane ye-Really Simple Syndication, ukuqokelela amanqaku okanye, kulo mzekelo, amabali eCrossfit, ukuzilolonga, ubungqina, njl. ngqo kwikhompyuter yakho, kwi-app okanye uzibeke kwiwebhusayithi othanda ukuyisebenzisa. Ngolwazi olongezelelweyo emva kwebali, inqaku, okanye umthambo, cofa nje kwisihloko ukuze ufunde ngakumbi.
Ukwenza ngokwezifiso kuyafumaneka kwi-RSS feed ukuba neewebhusayithi ozikhethileyo zizise iindaba zazo zamva nje ngqo kwiscreen sakho. Endaweni yokundwendwela iiwebhusayithi ezininzi ezahlukeneyo zemidlalo, ulwazi loqeqesho, izixhobo zamva nje, okanye itekhnoloji yokuzilolonga, vele uye kwiscreen esinye kwaye ubone amagqabantshintshi azo zonke ezo webhusayithi kwifestile enye. Izihloko ze-RSS kunye namabali zilungile ngokukhawuleza. Nje ukuba ipapashwe kumthombo, izihloko ze-RSS zithatha kuphela ixesha lokufika kuwe
by UGqr Alex Jimenez 915 Crossfit WOD Rss , Crossfit (Local)
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
Amandla:
I-MetCon:
*** yonke imizu emi-5 KUFUNEKA UHLALE 1min, ngaphandle kokuba ukwiC&Js yokugqibela****�
by UGqr Alex Jimenez 915 Crossfit WOD Rss , Crossfit (Local)
Femmefit ngoLwesibini ngo-Epreli 18 2017 - Crossfit 915Crossfit 915
I-Femmefit NgoLwesihlanu ngo-Ephreli 18 2017
0 izimvo
4 iiseti
10 Arnold press
10 unyuso olusecaleni
WOD
uJoanne WOD
ixesha
400m ugijima
ke
4-8-12-16-12-8-4
cinezela
i-goblet squats
pullups
ingalo enye iyaxhwila
iimbumbulu zebhola yodonga
ke
400m ugijima
Izithuba ezihambelanayo
Epreli 11, 2016 - 0 izimvo
by UGqr Alex Jimenez 915 Crossfit WOD Rss , Crossfit (Local)
Njengoko kukhankanyiwe kulo mjikelo siza kusebenza ekutsaleni amandla, silungiselela iMurph yoSuku lweSikhumbuzo esingcono, kunye nomsebenzi owongezelelekileyo owongezelelweyo oza kuwenza 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.
Namhlanje siza kube sihlasela inguqulelo yeMurph. Nangona kunjalo, iiseti zomsebenzi we-gymnastic ziya kugunyaziswa kwiiseti ezinkulu kunokuba zisetyenziswa ngabantu abaninzi, ukwakha ukunyamezela kwemisipha.
WOD
Umbindi MAwenziwe ngeeseti ezili-10 ze
QAPHELA LOMQEQESHI: Musa ukoyika lo mthambo. Ingajongeka isoyikisa xa ujonga nje kuqala kodwa ukuba kuyimfuneko, njengamaxesha onke, unokukala ubude bombaleko kunye/okanye intshukumo nganye. Yiloo nto abaqeqeshi bakho benzelwe yona. Onke amanqanaba ezakhono ngokuqinisekileyo anokuphumeza ukuzilolonga kwanamhlanje.
� Umqeqeshi uMarc
Umsebenzi Wokomeleza Owongezelelweyo
by UGqr Alex Jimenez 915 Crossfit WOD Rss , Crossfit (Local)
VIDEO
Ubuchule:� I-Romanian Deadlifts
Amandla:
Isethi enkulu x 4:
I-Metcon:�
Imizuzu eli-12 ye-AMRAP:
Umsebenzi owongezelelweyo:
Flex ngoLwesihlanu!
by UGqr Alex Jimenez 915 Crossfit WOD Rss , Crossfit (Local)
Ndibe nolonwabo olukhulu kukuqeqesha kule veki yonke! Kubekho i-vibe entle kunye ne-buzz kwindawo yokuzivocavoca mva nje kwaye kuyamangalisa ukuba yinxalenye yayo.
I-metcon yanamhlanje kufuneka iphathwe njenge-sprint interval yokuzilolonga. Oku kuthetha ukuba xa ilithuba lakho lokusebenza, kufuneka uzame kwaye uhambe ngokukhawuleza kuba uya kuba nesixa esifanelekileyo sokuphumla phakathi kwemijikelo yakho yokusebenza. Yonwaba!
-Jon Jon
VIDEO
Amandla:
Isethi enkulu x 5:
*phumla malunga nemizuzu emi-2 phakathi kweeseti
I-Metcon:
Amaqela ama-2 (atshintshana kumjikelo ngamnye, isimbo sodluliselo):
Imijikelo emi-6:
Imijikelo emi-4:
Umsebenzi owongezelelweyo:
1) IHollow Rocks- 3�15
by UGqr Alex Jimenez 915 Crossfit WOD Rss , Crossfit (Local)
VIDEO
U buchule:
Cacileyo Complicated
Amandla:
Imizuzu eyi-15 yokufumana eyona mikhulu:
I-Metcon:
Okwexesha:
*Kwi-RX kunye ne-L3, iklabhu yokutsala kufuneka ibe ngaphezulu kokufikelela kwinqanaba
Umsebenzi ongeziwe:
1) KB Sumo Squats- 3�10
by UGqr Alex Jimenez 915 Crossfit WOD Rss , Crossfit (Local)
We started off this week with a BANG! Today is no different. There is no strength work, which means that you should expect a metcon that is a little on the longer side. Have Fun!
-Jon Jon
I-Metcon:
A) 2 Rounds:
B) 2 Rounds:
C) 2 Rounds:
Umsebenzi owongezelelweyo:
1) Bent Over Rows- 3�10
