ʻO ka CrossFit Mary Workout ka luʻi nui loa o nā pāʻani CrossFit i kēia makahiki

Anter

• ʻO Cindy CrossFit Workout
• ʻO Mary CrossFit Workout
• E ho'āʻo i ka Mary CrossFit Workout
• Nānā no

E hoʻolohe i nā pāʻani CrossFit i kēlā me kēia kauwela a hiki iā ʻoe ke manaʻo e puhi ʻia ʻoe e ka ikaika, hoʻomanawanui, a me ka maʻemaʻe o ka poʻe hoʻokūkū. (Case in point: Tia-Clair Toomey, ka wahine lanakila o keia makahiki a he nui loa.) Mai ke kaula wawae ole e pii ai a hiki i ka 1,000-mika au-au-a me na mea a pau mawaena—e hoohana ana na 'âlapa (ka 'Fittest on Earth') i na la eha. nā palena o ke olakino a me ka hoʻoulu ʻana i nā poʻe he nui e hoʻopaʻa i ko lākou kāmaʻa sneakers a hele i nā kaupaona kaumaha.

I kēlā me kēia makahiki, kāhāhā nā pāʻani CrossFit i ka poʻe nānā me nā pilikia hou a i manaʻo ʻole ʻia. I ka makahiki i hala, he lā hoʻomaʻamaʻa koʻikoʻi ia, ʻo ia hoʻi ma kahi o ʻehiku mau mile o ke kaʻa kaʻa, nā kuʻekuʻe hope i ke kaumaha kiʻekiʻe, nā kaomi poʻohiwi, a me nā mea make, a me kahi lālani 'marathon' ʻoi aku ma mua o, yep, 26 mile (a, yep. , āpau i hoʻokahi lā). I kēia makahiki, ua haʻalele nā ​​pāʻani i ka hanu me ka nui o nā hana cardio-dominant ma mua.

Eia naʻe, ua hiki mai kekahi manawa weliweli i ka Pōʻalima, i ka wā i hoʻopau ai ka mea hoʻokūkū ʻAmelika ʻo Karissa Pearce, ka mea i hoʻopau i ka ʻelima o ka nui, ua hoʻokūhoihoi i nā mea nānā, nā luna kānāwai, a me nā mea hoʻokūkū ʻē aʻe ma o ka hāmama ʻana i ka 695 reps (ʻo ia ka 23 puni) o ka 'Mary. ʻO ka hana 'CrossFit e lanakila i ka hanana. ʻO ka pahuhopu o ka Mary CrossFit WOD: e hoʻopau i nā pōʻai he nui (me ke ʻano kūpono) i ka manawa i hāʻawi ʻia, kahi ʻano hoʻomaʻamaʻa CrossFit kaulana i kapa ʻia ʻo AMRAP. ʻO ka ʻoiaʻiʻo leʻaleʻa: Ua loaʻa ʻo Pearce ma kahi o 20 mau reps hou aʻe ma mua o ke kāne lanakila, ʻo American Noah Ohlsen.

"ʻAʻole maopopo iaʻu inā ua lohe mua wau i kekahi e hana nei i 23 puni o Mary ma mua," wahi a Eric Brown, CrossFit Level 3-trainer i hōʻoia ʻia, ka mea nona ka CrossFit Union Square o New York City. "He hana maikaʻi kēlā.

Wahi a Brown, ʻo ka Mary CrossFit workout he ʻano jacked-up ia o ka workout Cindy CrossFit kaulana, e like me kēia:

ʻO Cindy CrossFit Workout

20 min AMRAP:

• 5 huki-up
• 10 hookui
• 15 ʻūlili lewa

Ma ka hoʻomaʻamaʻa Cindy, loaʻa iā ʻoe he 20 mau minuke e hiki ai i nā reps e like me ka hiki i ka helu i kuhikuhi ʻia o nā huki-ups, push-ups, a me nā squats ea. hoomaha? ʻAʻole mea. (Eia kekahi WOD kaumaha hou hiki iā ʻoe ke hana ʻoiai e huakaʻi a i ʻole ma ka home.)

ʻO ka hoʻomaʻamaʻa Mary naʻe, ua hoʻololi i ka wela (he nui) ma ka hoʻololi ʻana i nā hoʻokuʻi maʻamau no nā paʻi lima lima a me nā squats ea maʻamau no nā kuʻekuʻe wāwae hoʻokahi. He ʻenehana koʻikoʻi kēia mau neʻe ʻelua, e koi ana ʻaʻole wale ka ikaika kupaianaha akā ke kaulike a me ke kūpaʻa kumu. (ʻO nā akua o nā pāʻani CrossFit ua kāpae pū kekahi i ka helu o nā luna no nā pahu paʻi a me nā squats e hōʻike no ka paʻakikī o kēia ʻano ʻokoʻa.) Eia nō ka mea a nā mea hoʻokūkū ʻo CrossFit Games 2019 i hana ai:

ʻO Mary CrossFit Workout

20 min AMRAP:

• 5 HSPU (kū i luna kaomi)
• 10 mau pū panapana (a.k.a. nā wāwae wāwae hoʻokahi)
• 15 huki-up

Maʻalahi e like me kā Mary i ʻike ai, ʻo ka hana pōkole a pōkole hoʻi i hōʻike ʻia he hōʻike hōʻino loa ia o ka hiki i ka gymnastic hoʻokūkū, ka ikaika, a me ka hoʻokele ma lalo o ke kaomi. (Uh, ʻaʻole e haʻi ʻia, ʻo ia ka hoʻomaʻamaʻa hope loa o ka lā, ma hope ua hoʻopau lākou i ka holo ʻana he 6,000 mika e lawe ana i 20 a 50 paona, a me ka hoʻomaʻamaʻa Sprint Couplet o ʻelua pahu pahu 172-kapuaʻi a me 15 bar muscle-ups.)

ʻO ia ke kumu o ka pā ʻana o ka hana a Pearce i nā mea āpau: "Ua ʻoi aku kona maikaʻi ma kēia ʻano pupule o Cindy ma mua o kaʻu ʻike ʻana i kekahi e hana ana i ka hana Cindy maʻamau," wahi a Brown. ʻOiai hiki ke hoʻopau ʻia ka mea hoʻomaʻamaʻa haʻuki ma kahi o 450 reps (ʻo ia he 15 mau pōʻai) o Cindy, ʻo ka hapa nui o nā pāʻani ma kahi o 600 reps (he 20 puni). Ua hele mua ʻo Pearce a pahū i nā pōʻai he 23 o nā neʻe ʻoi aku ka paʻakikī ma Mary. (Makemake e hoʻāʻo i kahi kiʻi CrossFit hou WOD? E nānā i ka Murph CrossFit Workout, a pehea e haki ai.)

E ho'āʻo i ka Mary CrossFit Workout

Makemake ʻoe e hoʻokahe i ka hewa o Karissa Pearce i ka manawa aʻe e hele ai ʻoe i ka hale haʻuki akā ʻaʻole hiki iā ʻoe ke hana i ka pana pana e hoʻopakele i kou ola? (ʻAʻole hiki i ka hapa nui o ka poʻe, btw.)

"E hoʻomaka me Cindy," wahi a Brown. "E hoʻokūkū mau ana ʻo ia iā ʻoe, akā ʻaʻole pono ʻoe e kū i lalo a i ʻole e kuʻekuʻe ma ka wāwae hoʻokahi."

Inā ʻaʻole ʻoe mākaukau e huki i nā huki huki piha, hiki iā ʻoe ke hoʻololi iā lākou ma ka hana ʻana i nā huki i hoʻopaʻa ʻia a i ʻole ka hoʻololi ʻana i nā huki no nā lālani kani a TRX paha. Pela no na push-ups. E hāʻule i lalo i kou mau kuli e like me ka mea e pono ai - e hoʻomau i ka neʻe! I ka manawa e loaʻa ai nā pono āu e pono ai no kēlā mau huki, e hoʻonoho wale i kāu manawa i 20 mau minuke a ʻike i ka nui o nā pōʻai āu e loaʻa ai.

Mākaukau no CrossFit Mary i kona huhū? E nānā i kēia mau ʻōlelo aʻoaʻo e pili ana i ka hana ʻana i ka pahu lima lima, pehea e hoʻomaʻamaʻa ai i ka squat pistol, a pehea e hana hope ai i ka huki ʻana, a hahai ma hope.

Nānā no