Pada ati Spine 915 Crossfit WOD Rss: A jẹ Awọn alafaramo CrossFit ti o ni iwe-aṣẹ ni kikun ti a ti ṣe igbẹhin si imudarasi ilera gbogbogbo ti agbegbe wa nipasẹ siseto olokiki, iṣẹ iyalẹnu, abojuto, ati awọn esi igbagbogbo ni agbegbe rere ati atilẹyin fun ọdun mẹrin.
915 Crossfit WOD Rss Iran wa: A rii awọn elere idaraya ti gbogbo ọjọ-ori, awọn ọgbọn, ati awọn agbara ti o dije ati ikẹkọ, ṣe ayẹyẹ ni ibaramu ti ere idaraya ati amọdaju. Lojoojumọ, awọn elere idaraya Titari ara wọn kọja ohun ti wọn ro pe o ṣee ṣe, fifọ awọn idena ọpọlọ ati ti ara, gbe aṣeyọri wọn kọja awọn odi ile-idaraya wa.
Awọn eniyan ti rì ninu lagun, mimi pupọ, ti a san owo-ori si opin ti ara wọn, ṣugbọn wọn tun n rẹrin musẹ. Wọn ti ni igbadun ni otitọ, ti n ṣafẹri lori awọn ẹlẹgbẹ wọn lakoko ti o mọọmọ ti nṣere apakan kan ni aworan ti o tobi pupọ, agbegbe ti o nifẹ nitõtọ lati jẹ ti o dara julọ ni LIFE. Gbogbo aṣeyọri ti ara ẹni ti o dara julọ jẹ iyipada pipẹ fun didara ati ami otitọ ti iṣẹ lile ati ibawi ti a lo.
Rilara ọsẹ yii….
Agbara:
Ẹsẹ to Club
Power:
Superset x-4
Fife-Grip ibujoko-Tẹ x 8 @ 60%
Wide-Grip fa soke x 5-8
Metcon:
7 Akoko AMRAP:
14 akoko titari soke
14 Ẹsẹ to Club
Isinmi Meta Iṣẹju
7 Akoko AMRAP:
14 Burpee Lori Club
14 Deadlifts (115/75)(135/95)(155/105)
Dara ya
Bergener Gbona t/ Sn
4 iseju EMOM
Daduro Sn 2 @ 80% (gbiyanju ṣetọju ẹgbẹ ni awọn ika ọwọ fun awọn atunwi 2 yẹn)
Isinmi 2min
4min EMOM
Daduro Sn 1 @ 90%
Sibẹsibẹ awọn oṣere ti o loye gbigba naa yoo ṣe atẹle:
4min EMOM
Daduro Sn 4 @ iwuwo fẹẹrẹ
MetCon
AMRAP Meedogun iṣẹju
Awọn ipo GHD 12 (sc: V-ups)
9 Torso si Club (sc: Leaping C2B)
6 OHS (L1: 55/75 L2: 75/115 L3: 115/155 Comp: 145/205)
Afikun Agbara:
Tabata Abs: 20 ibamu
5 Yipo- ṣofo Okuta
5 Awọn awoṣe- Awọn Iyipada Russian
Awọn awoṣe 5- Awọn Tẹ Igigirisẹ Petele Crunched
5 Awọn awoṣe- Situps
* Yika tabata kan jẹ iṣẹ awọn iṣẹju 2o / isinmi iṣẹju 10�
Femmefit Friday April 21 2017 – Crossfit 915Crossfit 915
WOD
2 awọn awoṣe fun akoko
20 ilosiwaju club ila
30 ṣubu
40 joko soke
50 bugbamu squats
Dara ya:
200m Run
Gba ẹnikan ki o ṣe iyipada
5 burpees
10 Titari
15 Squats
fun 7min
Agbara:
Duro Pada Gbe (iṣẹju meji)
Iwari H2
Lẹhinna Deede Pada 2 & awọn iṣẹlẹ; 3 @ ọra H2 kanna
MetCon
40-30-20-10
1 Ipese Yipada DB Sn (50/35) (40/30) (35/25)
10-20-30-40
DB Cup Squats (dumbbell kanna)
5 Burpees laarin iyipada ea (lapapọ 40)
* Le yiyan KB laarin yi idaraya
Afikun Agbara
1) Awọn Hikes Horizontal Banded - 3x25m (ẹgbẹ kọọkan)
2) Awọn Iku KB Ẹsẹ Kan- 3�12 (ẹsẹ kọọkan)
3) Awọn amugbooro ibadi- 3 & awọn iṣẹlẹ; 12 (tobi julọ) �
Femmefit Thursday April 20 2017 – Crossfit 915Crossfit 915
WOD
ni 20 iṣẹju
Total
6-9 12 15-18 21
Package n gba
Adikala ọra
ni dayato si akoko
MAX agbọn slams
Ninu yiyi a yoo ṣiṣẹ lori agbara fifa, murasilẹ fun Ọjọ Iranti Iranti Iranti to dara julọ, ati iṣẹ agbara afikun lati ṣe funrararẹ lẹhin tabi ṣaaju WOD. O le wa fidio yii nibi.
Bi o ti le je pe, �Murph� jẹ adaṣe ti a ṣe ni gbogbo Ọjọ Iranti Iranti. O jẹ adaṣe CrossFit Ayebaye ti o kan nipa gbogbo CrossFitter ti ṣe ni aaye kan tabi omiiran. O ti ṣe ni iranti ti Ọgagun Lieutenant Michael Murphy, 29, ti Patchogue, NY, ti a pa ni Afiganisitani Okudu 28th, 2005. (Bẹẹni, kanna eniyan ni Lone Survivor Movie ifihan)
Dara ya:
3 Yiyi:
8 Hip Extensions w/ 3sec da duro idaji ọna
12 Awọn ẹdọforo
16 fo Jacks
Agbara:
superset
4 kn
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Ró
Agbara: Kipping Pullups (ti akoko ba)
MetCon:
�Gara Helen��
1200m Run
63 Kettlebell Swings (Rx: 55/35, Sc 44/25)
36 Pullups
Iwọn akoko: 16 min
Àfikún Agbara:
1) Superset x 4:
DB Bench Press x 8 (wuwo julọ)
Apa kan DB kana x 8 (apa ea)
2) Dips- 4�7 (Eruwo julọ)
3) Barbell Curls - 4�8 (wuwo julọ)
Ninu yiyi a yoo ṣiṣẹ lori agbara fifa, murasilẹ fun Ọjọ Iranti Iranti Iranti to dara julọ, ati iṣẹ agbara afikun lati ṣe funrararẹ lẹhin tabi ṣaaju WOD. O le wa fidio yii nibi.
Bi o ti le je pe, �Murph� jẹ adaṣe ti a ṣe ni gbogbo Ọjọ Iranti Iranti. O jẹ adaṣe CrossFit Ayebaye ti o kan nipa gbogbo CrossFitter ti ṣe ni aaye kan tabi omiiran. O ti ṣe ni iranti ti Ọgagun Lieutenant Michael Murphy, 29, ti Patchogue, NY, ti a pa ni Afiganisitani Okudu 28th, 2005. (Bẹẹni, kanna eniyan ni Lone Survivor Movie ifihan)
Olorijori / igbona
200m Ṣiṣe lẹhinna
Lo iṣẹju 10 ṣiṣẹ
Barbell Idorikodo Mọ & Jerk
Agbara:
Ti o muna Tẹ
Wa HS lẹhinna 2 x 2-4 @80% �
MetCon:
22 min lati lọ bi o ti ṣee ṣe
30 Burpee lori Pẹpẹ
15 Clean & Jerks (Rx: 135/95 Sc: bẹrẹ ni 50%)
30 Àpótí Fo (24/20?�)
12 Mimọ & jerks (Rx: 155/105 Sc: fi 10-20lbs kun)
30 HSPU (tabi 6 rin odi)
9 Clean & Jerks (Rx: 185/125 Sc: fikun 10-20lb)
30/24 Cal kana
6 Clean & Jerks (Rx: 225/145 Sc: fikun 10-20lb)
300m Run
3 Mimọ & Jeki (255/165 Sc: fikun 10-20lb)
30 V-soke Situps
O pọju & Jeki (275/185 Sc: fikun 10-20lb)
*** ni gbogbo iṣẹju 5 gbọdọ sinmi ni iṣẹju 1, ayafi ti o ba wa ni C&Js kẹhin****
Ise Agbara Afikun
1) Bulgarian Split Squats - 3 ẹsẹ kọọkan
2) Sit-ups iwuwo - 3�15-20
3) Iho apata- 3�15-20
4) Iduro Teapots- 3�12 ẹgbẹ kọọkan�
Ọpa Iṣẹ iṣe ti IFM wa ni nẹtiwọọki itọkasi ti o tobi julọ ni Oogun Iṣẹ iṣe, ti a ṣẹda lati ṣe iranlọwọ fun awọn alaisan lati wa awọn oṣiṣẹ Oogun Iṣẹ iṣe nibikibi ni agbaye. IFM Awọn oṣiṣẹ ti o ni ifọwọsi ni atokọ ni akọkọ ninu awọn abajade wiwa, ti a fun ni ẹkọ gbooro wọn ni Oogun Iṣẹ iṣe
