sábado, 27 de febrero de 2016

WODs

All days in P.E., we do a different training. It's a luck because when we are always doing the same type of exercises we get boring. Our teacher explain her trainings and here is an example:



At the end of the second term, we have already prepared to do them and to practise when we are not at school.
The best way to do sport is to organise trainings. In them you can write down specific exercises or general. Here I leave some WODs ...
WODS
1 WOD
AMRAP (As Many Repetitions As Possible)

  1. Jumping Jack
  2. Crab (new)
  3. Walking lunges
You have to do each exercise 15 times. When you finish the last, you have to restart. You have to do as many as possible in 5 minutes!!

2 WOD
AMRAP 13’
  1. Alternating Side Lunge x20 (new)
2. Leg Lifts x20
3. Russian twist* x20
Russian twist: https://www.youtube.com/watch?v=NeAtimSCxsY (you can do on the floor)
Each exercise 20 times.  (nº1x20) + (nº2x20) + (nº3x20). As many round as you can

3 WOD
HIIT 50" W + 10" R 12'
  1. Cross Jumping Jacks (new)
  2. Rope Jump
  3. Squats
  4. Wall balls
  5. Running lap  

So, you have to do this exercises in 50 seconds (if there are 5 , each one in 10 seconds) and then rest for 10 seconds. In total it's 1 minute so if you have to do a training of 12 minutes, you have to repeat 12 times





4 WOD
RFT ( Rounds for time)
You have to do first 25 repetitions of each one, then 20, 15, 10 and 5
  1. Thrusters (new) (obviously you can use a stick)
  2. Push ups
  3. Box Jumps

5 WOD
EMOM (every minute on a minute) 14’  5 reps
  1. Air squats
  2. Broad jumps
  3. Hollow Rocks* (new)

6 WOD
Ladder up (1-2-3-4-5-6-7-8-9-10)
  1. Air Squats
  2. Walking Lunges
  3. Medball Cleans* (new)
This type of training is hard but it can be harder, so if you think that is to easy (you have to think possitive) you can start for example with 15 times each exercise.

7 WOD
Ladder down (10-9-8-7-6-5-4-3-2-1)
  1. Mountain climbers
  2. Kettlebell Swings (new) With the new material
  3. Burpees

8 WOD
HIIT (High Intensity Interval Training) 50’ W + 10’ R 10minutes
  1. Sec High Knees (new)
  2. Lateral suffle with floor touch*
  3. Skater jumps **(new)
This type of exercise is explained in the 3 WOD

* https://www.youtube.com/watch?v=S_ETc5f9lfg
** https://www.youtube.com/watch?v=JuMXySadYdw you could do the way you like the most

9 WOD
15’ AMRAP
  1. 6x Donkey Kicks* (new)
  2. 10x Hollow Rocks
  3. 1x Min Plank core Hold

10 WOD
Ladder up (1-2-3-4-5-6-7-8-9-10)

  1. Rope Jump
  2. V-ups (new)
  3. Overhead walking lunges
  4. Broad jumps

miércoles, 24 de febrero de 2016

TIME TO BREAK MYTH








WHO CAN SAY THAT CROSSFIT ARE NOT FOR WOMEN?

LET'S GO TO BREAK THIS MYTH.

Man better than the woman? Does not woman serve to play sports? Does not the body of a woman in form suits her?
And now I wonder: Are we  in the 21st century? Really?

All are humans and it's true that we don't have the same habilities and capacities, yes, but it's not depend of the sex, it's depend of the person.


Inside the topic of the women, also it is necessary to say that there are stereotypes. We always speak about women with a muscular body . But .... are all the women who practise sport like that?


http://www.ingym.es/es/blog/7-mitos-sobre-mujeres-y-gimnasios-20121125 
In this page we can realise that women won't be as muscular as men if they practise the same sport because of the body. Moreover, muscles only grow up in one way and as more muscle you have as far as you lose the fat.(long time)

http://deportes.guijuelo.es/2014/05/21/mitos-y-consejos-sobre-la-mujer-y-el-gimnasio/
As this text says, women usually go to the part of crossfit and this in the gym. Why? Because of myths. What myths? Women will have a masculin body. It's good to practise strength's exercises because is good for the bones

http://the-footballcoach.blogspot.com.es/2013/04/mujeres-y-deporte-desmontamos-mitos.html 
It's an example: Women who want to be in a football team. Women dedicate more time to study than men because they believe that it's necessary because the football it's not so sure. Women are not signed(fichadas) as far as men.
If you think only a few minutes......
The reticences of the past are move on to the actuality. It's missing an example of woman who takes the control of all at same as a man. TV shows, documentaries... takes less time with female sports than with male sports.

AHORA TE DIGO, TÚ, SI TÚ, EMPIEZA A SER UN MODELO, PORQUE HACES FALTA EN ESTA SOCIEDAD, PARA ACABAR CON ESOS MITOS, ESAS IDEAS RETROGRADAS Y DEMOSTRAR QUE TAMBIÉN, PUEDES Y QUIERES HACERLO. 

YOU CAN AND YOU WANT TO DO IT .

domingo, 21 de febrero de 2016

KM

What can be better than do sport for your good and then donate them for a good reason?









         


Some trackings ; 




sábado, 13 de febrero de 2016