CROSSFIT DIARY

JANUARY

13 - 01 - 16

We started to do Crossfit exercises with Gloria, and she explained us the project. #DesWhyFit

15 - 01 - 16

        TABATA (20’’ WOD and 10’’ rest in 6 rounds)

        - Sumo squats

        - Jumping jacks

        - Sprint  

        - Burpees

20 - 01 -16

I was in Italy with ERASMUS +.

22 - 01 -16

I was in Italy, too.

27 - 01 -16

AMRAP (15’)

- 30 Hip bridge 

- 15 Partner row 

- 30 Jump rope 

- 15 Box jump 

I did 3 reps.

29 - 01- 16 

EMOM (18’)

- 5 Triceps dips

- 5 Broad jump 

- 5 Sits-ups 

FEBRUARY

03 - 02 -16

     DESCENDENT LADDER (From 12 - 1)

        - Deadlifts

        - Back squats

        - Hip thrust

             - Shoulders press.

I did 13' 35"

05 - 02 - 16

Nutritional walk

10 - 02 - 16

EMOM (15’)
- 10 Jump rope 
- 7 Face up 
- 5 Sumo squats 

12 - 02 - 16

5 ROUNDS
- 10 Heavy ball 
- 10 Modified squat 
- 10 Modified Burpees 
-10 Jumping jacks

17 - 02 - 16

TOWEL DAY, AMRAP (13’)
- 10 Plank slides
- 10 Push-ups 
- 10 Hip bridge x10 (single leg)
- 1 Lie down climbing rope + 1 Frozen squat (in pairs)
- 10 back lunges 

I did 3 reps.

  19 - 02 - 16

Nutritional walk.

24 - 02 - 16

HIIT (12’; 50” WODs, 10” rest)

- Jump rope

- Sumo squats

- Running

- Planks

- Jumping jacks

- Modified abs

MARCH

 

02 - 03 - 16

CREATIVE TABATA (4’ each exercise; 20'' WODs, 10’’ rest)

- TRX 

- Planks

- Kettle bells.

04 - 03 -16 LAST DAY

Nutritional walk

        

Get a woman trains strength

I trained the strenght with my sister Clara, i had a lot of good times with her during those weeks. :)

THANK YOU SO MUCH, Clara.

I divided the training in two parts because i can't upload more than 5 mins in my editor video program, sorry.

Get a woman trains strength #DESWHYFIT - FIRST PART

Get a woman trains strength #DESWHYFIT - SECOND PART

Improve your technique in training exercises

I recognize that helped me the Crossfit method, because I've managed to develop during this time better physical skills such as endurance, strength and above all, reduce my stiffs after the exercises in each class.

I think I've improved my technique because I feel more comfortable than when I started to do it and I feel better with my body and fitter after performing these exercises during this term.

I invite everyone to do Crossfit, are very complete structures for the body and improve your problems endurance, strength, etc

First improvement

Second improvement

Third improvement

Some information "breaksmyths" about women and training

Training and woman? Incompatibles? NO¡¡¡¡

  

There are several myths that lead women to avoid strength training. Not only that, unconsciously many believe they are not able to. But these type of myths are only prejudgements about the women streght ability.

A lot of women think that if she does this type of trainings , she looks like a man.

This thought is only created by the advertising and the society, they want that the women look like princess or delicate flowers.

It's so sad that in the 21st century, there are some people that still continue having this type of thoughts.

From this platform, I break the myth that women can not strength training!!!

http://www.ingym.es/es/blog/7-mitos-sobre-mujeres-y-gimnasios-20121125

http://publimetro.pe/vida-estilo/noticia-rompe-mitos-sobre-entrenamiento-fuerza-mujeres-38162

http://www.personaltrainer.com.co/entrenamientos-personalizados/3-mitos-del-entrenamiento-de-la-fuerza-en-mujeres-29

Designs WODS to improve fitness

In PE clases, we did a lot of training structures of Crossfit like EMOM (Every Minute On the Minute), AMRAP (As Many Repetitions As Possible), Descendent Ladder, etc.
I think it's a good idea to do differents structures of Crossfit because do the same structure it's sooooo boring! 
My mates and I had a good time each time that we do Crossfit, it's so important the support and companionship from your mates.
HERE THE WODS I DESIGNED !!











1. WOD
5X (REPEAT EACH ONE 5 TIMES)

- 10 SITS UPS WITH HEAVY BALLS
- 10 ROPE JUMPS
- 1O ZERCHER SQUATS**
- 10 CANDLESTICK BURPEES***
YOU MUST COUNT YOUR TIME!!!
** ZERCHER SQUATS ----- https://www.youtube.com/watch?v=vpy4ADmlo1E
*** CANDLESTICK BURPEES ----- https://www.youtube.com/watch?v=y1AzczEWjRM


2. WOD
AMRAP (AS MANY REPETITIONS AS POSSIBLE)  13'

- 10 PLANK SLIDES
- 10 PUSH - UPS
- 10 HIP BRIDGE (SINGLE LEG)
- 1 LIE DOWN-CLIMBING ROPE + 1 FROZEN SQUAT 

In pairs , one of the two people , holding the rope ( frozen squat ) and the other partner performs the movement . But you can change you movements .
- 10 REAR LUNGES (new) ** --- https://www.youtube.com/watch?v=a1ip81otol4

3. WOD
EMOM (Every Minute On the Minute) 18'

- 5 PUSH- UPS
- 10 ROPE JUMPS

4. WOD

RFT (Rounds for time)

You have to do first 30 repetitions of each one, then 30, 25, 20, 15, 10 and 5

- THRUSTERS (new) You must use a stick

- PUSH- UPS

- BOX JUMPS

5. WOD

AMRAP (AS MANY REPETITIONS AS POSSIBLE)

- 2 THRUSTERS
- 2 HANDSTAND PUSH- UPS (new) (Or 6 regular push- ups, you can choose ;) )
    https://www.youtube.com/watch?v=Dg0WeX3Ky1A

- 2 DEADLIFTS (new)
     https://www.youtube.com/watch?v=RyJbvWAh6ec

- 10 MEDBALLS SLAMS OR MEDICINE BALL SLAMS 
   https://www.youtube.com/watch?v=Rx_UHMnQljU


6. WOD

LADDER DOWN (10-9-8-7-6-5-4-3-2-1)

- DEADLIFTS
- BACK SQUATS
- HIP THRUSTERS
- SHOULDER PRESS
  https://www.youtube.com/watch?v=xe19t2_6yis


7.WOD

4X (REPEAT EACH ONE 4 TIMES)
- 10 FROG CRUNCHES  https://www.youtube.com/watch?v=H34PwY-Cbg0
- 10 JUMPING JACKS 
- 10 WARM UP SQUATS
- 10 STAR JUMP BURPEES https://www.youtube.com/watch?v=7m7Cgwwvl6M
- 10 SUMO SQUATS


8. WOD

LADDER UP (1-2-3-4-5-6-7-8-9-10)

- ROPE JUMPS

- SUMO SQUATS

- JUMPING JACKS

- PULLS UP https://www.youtube.com/watch?v=NnN8ksvVRIQ

9. WOD

OPEN WOD

In 7 minutes complete as many reps as possible of BURPEES.

10. WOD

EMOM  (Every Minute On the Minute) 14'

- 5 SIT UPS

- 3 BURPEES

- 7 MOUNTAIN CLIMBERS

- 4 SUMO SQUATS