He aha ka mea e manaʻo ai ma kāu Workout CrossFit Mua

Anter

• ʻAʻole ia e ikaika loa i ka ʻōpeʻapeʻa
• Akā, e hana ikaika ʻoe
• He 9 Nā Neʻe Kumu
• Makemake ʻoe i kahi kumu aʻo maikaʻi
• Kapa ʻia ka hale haʻuki he pahu
• Kāhea ʻia kēia mea he WOD
• E hoʻomākaukau no ka loaʻa ʻana o kahi hoʻokūkū liʻiliʻi
• E ʻaʻahu i nā lole ʻoluʻolu
• He Kumuwaiwai Liʻiliʻi
• Hiki i ke kanaka ke hana
• Nānā no

ʻO mākou wale nō a ʻaʻole hoʻokahi akahai i CrossFit? ʻO ka poʻe aloha iā CrossFit aloha maoli iā CrossFit... a ke manaʻo nei ke koena o ka honua i ka "haʻuki o ke olakino" i waho e pepehi iā lākou. ʻOiai he mea weliweli ia, hiki iā ia ke lilo i mea pono a ikaika i kahi papa hana hoʻoikaika ʻokoʻa ʻē aʻe, kaukaʻi ʻia i kāu pahuhopu hoʻoikaika kino. Akā ʻo ke ʻano hoʻoweliweli o ka poʻe paʻakikī paʻakikī e pale iā ʻoe mai ka ʻike ʻana pēlā.

I mea e kōkua ai i ka hoʻoweliweli i kahi notch, ua kamaʻilio mākou iā Hollis Molloy, kaʻi a me ka mea nona ma CrossFit Santa Cruz, a me Austin Malleolo, ke poʻo poʻo ma Reebok CrossFit One ma Boston, e kiʻi i nā kikoʻī e pili ana i ka mea e manaʻo ai i kāu hana mua. (Inā makemake ʻoe, hiki iā ʻoe ke hoʻāʻo i kēia hoʻomaʻamaʻa Crossfit hoʻomaka ma ka home me kahi kettlebell wale nō.)

ʻAʻole ia e ikaika loa i ka ʻōpeʻapeʻa

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Ke lohe ʻoe e pili ana i nā hōʻeha ma muli o CrossFit, ma ka liʻiliʻi he hopena ka hopena o ka hana hou ʻana o nā newbies, koke, wahi a Molloy. 'Ōleloʻo iaʻo ka ikaika ka mea hope loa i kou manaʻo i kāu hana mua. "Ke nānā aku nei ka hapa nui o nā gyms i nā kumu a me nā mechanics o nā neʻe ma mua o ka hoʻolauna ʻana i kekahi o ka ikaika," wahi āna.

He ʻokoʻa iki kēlā me kēia hale haʻuki i ka wā e pili ana i ke ʻano kikoʻī o kēlā mau papa hoʻomaka mua, akā ʻaʻohe kumu e kali ana i kahi mea hoʻomaka e hōʻike mai i hiki iā ia ke "ʻoʻopa iā ʻoe," wahi āna. Inā makaʻu ʻoe i ka hoʻomaka ʻana, ʻoi aku ka maikaʻi e lohi. "Hana ma kahi o 50 pākēneka o kā mākou e haʻi aku ai i ke koena o ka papa e hana," i ʻōlelo ʻo ia. "Makemake au e hoi mai oe i ka la apopo."

Akā, e hana ikaika ʻoe

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ʻAʻole ʻoe e hana i nā neʻe mua loa i kāu mau papa mua, akā ʻo ka hana nui ka mea e loaʻa ai nā hopena, no laila mai manaʻo ʻoe pēlā pū kekahi maʻalahi, wahi a Molloy.

Hoʻohālikelike ʻo ia i kāu hana CrossFit mua i kāu pule mua ma kahi hana hou. I kēlā mau lā mua, luhi nā mea āpau āu e hana ai no ka mea hou nā mea āpau-ʻaʻole ʻoe i ʻike kahi o ka lua i ka mua. "Akā i kekahi mau mahina ma hope o kēlā mau mea ke ʻano ʻelua," i ʻōlelo ʻo ia. E luhi a ʻeha hoʻi ʻoe, akā he mau mea hoʻomanaʻo koʻikoʻi ia e kau i kou kino i nā kūlana hou a pono e ola.

He 9 Nā Neʻe Kumu

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Ke kamaʻilio nei e pili ana i ke kumu! ʻEiwa mau neʻe kumu e haku mua ai. "Hoʻohana mākou i kēlā mau neʻe hoʻokumu ma ke ʻano he ʻāpana hoʻolauna," wahi a Molloy. "Hiki iaʻu ke hoʻohui i ka neʻe ʻana o ka mākaukau i kēlā, akā ʻaʻole wau makemake e hoʻomaka me nā neʻe paʻakikī a laila e hoʻāʻo e hoʻi i hope." ʻO kēlā mau neʻe ʻana: ea kuʻekuʻe (me ka ʻole o ka pā), kuʻekuʻe i mua, kaʻi ʻana i luna, kaomi poʻohiwi, kaomi ʻana, kaomi ʻana, ka pahu make, ka huki kiʻekiʻe sumo deadlift, a me ka pōpō lāʻau maʻemaʻe.

Hoʻopuka nā kaʻi ʻelua i ka manaʻo ua paʻa nā neʻe i ke ola o kēlā me kēia lā. "He keiki kāne ʻelua makahiki kaʻu, a pono wau e kiʻi pinepine iā ia mai ka papahele. He mea make kēlā!" wahi a Molloy. A i ʻole, e noʻonoʻo pehea ʻoe e hele ai mai ka noho a kū, e ʻōlelo ʻo Malleolo. "ʻAʻole paha ʻoe e noʻonoʻo iā ia, akā ʻo ke kumu he squat, wahi a Malleolo. "Ke ʻimi nei mākou e hiki ke hana i nā mea a pau a ke ola e hoʻolei ai iā mākou, a makemake mākou e hiki ke hana maikaʻi."

Makemake ʻoe i kahi kumu aʻo maikaʻi

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A i ʻole kahi hale hoʻoikaika kino maikaʻi. Ma laila e noho ai nā kumu aʻo maikaʻi, wahi a Molloy. No laila he aha ke kumu aʻo maikaʻi? E nānā i kahi hale hoʻoikaika kino i loaʻa kahi limahana aʻo a me ke kaiāulu i hoʻopukapuka ʻia iā ʻoe ma ke ʻano he kanaka.

Kapa ʻia ka hale haʻuki he pahu

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ʻAʻole nā ​​wahi hoʻomaʻamaʻa kāu mau gymn piha i piha i ka amenity-ʻaʻohe lua ʻauʻau a i ʻole ka ua, nā kīwī TV, a me nā treadmills. "He pahu hakahaka wale nō kā mākou e noho ai," wahi a Malleolo.

Kāhea ʻia kēia mea he WOD

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ʻOkoʻa nā hoʻomaʻamaʻa CrossFit i kēlā me kēia lā, a no laila ua kapa ʻia lākou ʻo ka WOD, a i ʻole ka hana o ka lā. Hoʻokumu kekahi mau hale haʻuki iā lākou iho. Hoʻohana kekahi i ka hana maʻamau o kēlā me kēia lā i kau ʻia ma CrossFit.com.

Hoʻonohonoho ʻia nā papa a puni ka WOD, wahi a Molloy. ʻO ka hapa nui he 10 a 15 mau minuke hoʻomaʻamaʻa a me 10 a 15 mau minuke e hoʻomaikaʻi ana i kekahi mau mākau no ka haʻawina e hiki mai ana. Ma hope o ka WOD, maʻamau ka maʻalahi, ʻōlelo ʻo ia.

E hoʻomākaukau no ka loaʻa ʻana o kahi hoʻokūkū liʻiliʻi

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Mālama ka hapa nui o nā pahu i nā helu o nā hana hou i hāpai ʻia a hāpai ʻia paha i ke kau. ʻElua mau pōmaikaʻi o kēia hoʻokūkū hoaloha, e like me ka ʻike ʻana o Molloy. ʻO ka mea mua, hiki iā ʻoe ke nānā i kāu holomua pilikino me kahi ana ʻoi aku ka paʻa ma mua o ka "ʻoi aku ka luhi ma mua o ka manawa hope aʻu i hoʻāʻo ai… Manaʻo wau!" Hiki iā ʻoe ke nānā i ke kaupaona āu i hāpai ai a i ka nui o nā hana hou āu i hiki ai ke hoʻopau i ʻekolu mau mahina i hala a ʻike ʻoe e hele a maikaʻi, wahi a ia.

Kōkua ka mālama ʻana i ka helu iā ʻoe e pahu iā ʻoe iho i kahi mea hou aʻe, keu hoʻi inā he palama hoʻoikaika kino ʻoe. "Inā ʻo kaʻu hoa pili ma laila, a aia mākou i kahi pae hoʻoikaika kino like, a ua hana ʻo ia i 25 reps, e hoʻāʻo paha wau e ʻoi aku ka paʻakikī e hoʻokō ʻia," wahi a Molloy. ʻAʻole ia ka pahuhopu, akā hāʻawi ka hoʻokūkū liʻiliʻi iā ʻoe i ka palena e hana ʻole ai ʻoe i nā neʻe like ma ka home.

E ʻaʻahu i nā lole ʻoluʻolu

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E holo pono kekahi mea hiki iā ʻoe ke neʻe, wahi a Molloy. A ʻoi aku ka maikaʻi o ka sneaker flatter, no ka mea hiki i kahi kuʻekuʻe cushiony nui ke hoʻolei i kou kaulike no kekahi o nā neʻe, wahi āna.

He Kumuwaiwai Liʻiliʻi

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ʻO kekahi o nā hoʻopiʻi nui e kūʻē iā CrossFit ʻo ke kumukūʻai kiʻekiʻe, akā loaʻa iā ʻoe ka mea āu e uku ai, wahi a Molloy. Hoʻohui, ʻaʻole like ka nui o ke aʻo ʻana a me ke ʻano kaiāulu i ka mea āu e kiʻi ai me kahi lālā i kahi hale hoʻoikaika kino a i ʻole me kekahi mau kau hoʻomaʻamaʻa pilikino pilikino i kēlā me kēia mahina.

Eia nō naʻe, e noʻonoʻo i ka lilo ʻana o ka manawa i nā mea pā nui i kā lākou hale haʻuki. ʻO ka hele ʻana i ʻekolu manawa i ka pule e hāʻawi maoli iā ʻoe i nā hopena, wahi a Molloy, akā ʻo ka poʻe e hoʻomaʻamaʻa ʻelima a ʻeono paha manawa o ka pule i loaʻa nā hopena "radical, hoʻololi i ke ola," wahi āna.

ʻO ia paha ke kumu o ka manaʻo nui o ke kaiāulu ma waena o nā poʻe haipule CrossFit. Nui nā mea pohihihi e pili ana i kēia kaʻina hana hoʻopaʻa ʻana, ʻae ʻo Molloy, akā manaʻo ʻo ia he mea pili ia me ka hele pū ʻana i kahi ʻike hoʻāʻo. "ʻO nā haʻahaʻa kiʻekiʻe a me nā haʻahaʻa—ʻo nā pilikia a me nā kūleʻa nui-ʻo ia ka mea e hoʻopaʻa ai i nā kānaka," wahi āna.

ʻAe ʻo Malleolo. "He poʻe like mākou i ka ʻimi ʻana i kahi pahuhopu maʻamau."

Hiki i ke kanaka ke hana

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"ʻO kahi mea a ka poʻe e ʻike maoli ʻole ai, he polokalamu maoli ʻo CrossFit i hiki ke hoʻololi ʻia," wahi a Molloy. "Na koʻu māmā i hana, a ua loaʻa iā ia kāna huki mua i ka makahiki he 60. Inā hiki i kekahi i kēlā makahiki ke ʻohi i nā pōmaikaʻi, kānalua wau aia kekahi ʻaʻole hiki."

ʻO ka ikaika ka ʻāpana o ka papahana kūʻai, wahi a Molloy. "Inā he papahana kaʻu i hoʻolālā ʻia no kekahi ʻālapa elite, hiki paha iaʻu ke hoʻohuli i koʻu makuahine e hoʻāʻo inā ʻōlelo wau 'ʻike wau he mea weliweli ia akā hiki iaʻu ke hoʻokō," "i ʻōlelo ʻo ia. "Akā inā wau e hele i kahi ʻālapa pae kiʻekiʻe a ʻōlelo 'He polokalamu maikaʻi loa kaʻu, hana koʻu māmā!', ʻOi aku ka haʻahaʻa o ka manawa o ko lākou makemake e komo."

"Hiki i kekahi ke hana CrossFit," wahi a Malleolo. "Akā, ʻaʻole no kēlā me kēia kanaka."

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