CrossFit experience two

/ SuSheng | 素生

Original link: http://z.arlmy.me/posts/ZArlmyMe/CrossFit_20230501/

The first group class

  • It is a group class that was added to the previous basic class. It just so happens that there is time on this day, and the time in the morning is very good.
  • It was the first time I saw a few old students. The 6:00 class had just ended, and they all gathered, two men and two women
  • The rhythm is very tight, first bear to climb back and forth, squat against the wall, five movements of weightlifting before stretching exercises, stretch the wrist, and then relax the shoulders (the empty bar is at the top, the legs and feet are at the bottom, squat slightly, similar to clean and jerk at the end posture, head forward as far as possible, torso behind no more than the empty bar), the stretch is very laborious, obviously flexible, the softness of the shoulders is completely insufficient
  • Explain today’s plan
    1. Weightlifting gradually increase the weight to the best of the day
    2. Lift the best weight of the day once, cycle 10cal (what is the advanced option AB machine), and cycle 6 times to record the total time
  • During the warm-up, the coach asked me to reduce the number of times as appropriate, because I was not strong enough, and the movements were not yet proficient. Let me practice the empty bar first, and the movement is relatively stable later, and finally I added a 5KG barbell plate. This weight is definitely no problem, but the movement is easy to lose shape, and it is easy to be injured when it is hard. But the coach did not say, just let me I practice repeatedly
  • It was about 11 minutes after the 6 times of timing, and I wanted to speed up later, so the whole front of the thigh was tight and refreshing, and finally took a group photo together
  • The back is also stretched as a whole, which is very comfortable. This class is almost familiar with the group class, which is very participating. After the end, we relax, stretch and chat together. The tension in the class is gone, and the old students are not work nearby
  • Later, the customer service quickly followed up with my card application, but I felt that I still needed to evaluate my situation in detail, hoping to have some effects, instead of enrolling in a hobby class, the most lacking thing is the level of absolute strength, so Also prepare to think of ways to scientifically optimize the fitness plan

daily exercise ideas

  1. WOD, looking for cardiopulmonary WOD, plus twice a week CF library group class
  2. basic training
    • Abdominal crunch, V-shaped rise, Xiao Yanfei, horizontal bar hanging/one-hand hanging/bending arm hanging
    • Crawls, burpees, push-ups, box jumps, planks
    • Handstand push up, grip strength, ab wheel
  3. Absolute strength training (RM 6 groups or less, slow)
    • Machine Vertical Press, Weighted Squat/Single Leg Squat/Front Squat or Machine, Dumbbell/W Bar Curl, Pulling Movement/Deadlift
  4. necessary stretch
    • Hip, bent over, downward dog, wrist stretch
    • Yoga, Foam Rolling
  5. Meditation, breathing exercises, breath counting (10 deep breaths)

Deposit chain and NOTE

SPARTAN RACE

  • Chat with GPT
    • To perform all the moves in Spartan Warriors requires a comprehensive physical training, especially strengthening the back and core strength
    • Weight training: Lifting weights increases your back and core strength, especially exercises like deadlifts, squats, and bench presses that help strengthen your lower back and core
    • Core training: Strengthening the core muscles can help you improve your balance and posture, such as planks, sit-ups, Russian twists and other exercises can help you strengthen the core muscles.
    • Aerobic training: Aerobic training can help you improve your endurance and cardiorespiratory fitness, such as running, rowing, cycling
    • Special training: practice climbing, jumping, crawling and other actions
    • Self-weight action:
      • Standard push-ups, close-pitch push-ups, one-arm push-ups: Strengthens pecs, triceps, and shoulders, 60-second duration
      • Pull-ups: Strengthen the muscles of the back, shoulders and arms (the distance between the hands should be shoulder width or slightly wider, do the movements of lowering the head slightly, tightening the jaw, and holding the chest and abdomen. At the same time, keep the elbows close to the ribs, Legs close together and straight), at least 2-3 times a week, pay attention to rest and recovery, different grip postures, use elastic bands/increase the load
      • Squats, single-leg squats: A comprehensive bodyweight exercise that strengthens the thighs, glutes, and core, adding weight or changing leg position for added difficulty
      • Semi plank, side plank, plank with rotation: Strengthens core, back and arm muscles
      • High jumps, box jumps: Strengthen the muscles of the legs and buttocks, improve explosive power and balance
      • Handstand Pushup: Strengthens the shoulders, back, arms and core
      • Knee bend sit-ups, alternating leg sit-ups, leg-raised sit-ups: Strengthens the abdominal muscles, especially the rectus abdominis
  • MULT-RIG, MONKEY BARS, ROPE CLIMB, OLYMPUS, INVERTED WALL/contra-angle climbing wall, HERCULES HOIST/sitting rope
    • Muscular endurance: Multiple sets of high-rep sit-ups, push-ups, planks, squats, etc.
    • Hanging training, multiple grip positions (e.g. pronated, supinated, wide, narrow, etc.): Strengthens back, shoulder and arm muscles, improves grip strength and endurance
    • Bend arm hanging training, various grip positions (such as wide grip, narrow grip, reverse grip, etc.)
    • Pull band exercise: simulate the action of climbing rope, simulate the action of climbing rope, and improve the strength of upper body
    • Grip strength exercise: keep holding the gripper tightly with both hands, and keep it for a period of time, and practice repeatedly
    • Arm flexion and extension: multiple parts
    • Ab Wheel: Strengthens the abs and upper body to help maintain stability during moves like climbing and hanging

CHANGELOG

  • 20230501 created by Arlmy

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