CROSSFIT DIARY

It's time to look back ......... All days that I have Physical Education, I wrote in my diary and now it's time to upload . Hope that you like it

 13th of January: My first day of Crossfit in my life.!!!! I'm so exciting . :-)
We have to do a WOD called HIIT. (50 seconds of training and 10 of rest during 12 minutes).
Here the first exercises than we have done.

 I had a lot of aches ;-( . It's time to inure to training (acostumbrarse a entrenar)

 15th of January: Second session. We starte with a new WOD called TABATA. We have to do each exercise 20 seconds and then rest 10 seconds. We have to do 6 rounds that means 12 minutes of training.

 result....................>>>>

20th of January:

Today it's time to help our partners and to do things to improve together.

My partner and I have took 21'56 minutes to complete the WOD

Because fo the rain we have to go to the pavilion...

NEVER GIVE UP

27th of January:

AMRAP means As Many Repetitions As Possible, As you can see in the picture we have to do 30 hip bridge, 15 partner row, 30 single rope jump and 15 box jump. I have done 4 rounds !!!

29th of January:
Teacher has to leave the school with her students, but we can do it wothout help. Of course with you and your motivation it's easier.
This WOD is a EMOM 18 minutes. We have to do all the 15(*) repetitions and wait until the minute ends before starting the next round. (*) !5 repetitions = 5 triceps dips, 5 broad jumps and 5 sit-ups

I think that is has been nice to be alone because it helps us to concentrate and to organise the time. In addition we have to do this as a routine and not only in classes of P.E.

3rd of February:

Descendent ladder: Dead lift, back squat, hip thrusht and shoulder fress. let's gooo!
I have finished all the training.

10th of February: 
 Time to designed our own part of the WOD (EMOM 15 minutes) . We have done 17 rope jumps, 10 planks and 5 sumo squats.

12th of Frebuary:
We have to do 5 rounds of 10 heavy ball, 10 jumps, 10 modified squats and 10 modified burpees. It take me 9 minutes and 43 seconds

17th of February:

WOWWWWWW! WOD  WITH TOWELS/T-SHIRTS!!!! SO EXCITING!

We have to do 10 plank, 10 push ups, 10 hip bridge (single leg), 10 back lunges and in partners one lie down climbing rope and the other frozen squat. I have done 5 rounds

24th of February:

WOD is  HIIT 12' (50''W+10''R) with 6 exercises: Run/Jump rope + Whole body + Run/Jump rope + Middle body + Run/Jump rope + Middle up Run+ burpees+ run+ squats+ run+ sit ups.. My body wants movement!!!!!!

2nd of March: 

Last WOD..... CREATIVE TABATA.

16 minutes. 1trx/ ropes, 2 isometrical exercise or wall exercise, 3 kettleballs/ heavy ball and 4 wheels/mats/chalk

I choose, ripes, plank(iso) and heavy ball because we don't have time to do the last one.

the end is neaar........

DESWHYFIT

My job :-)))))))))))))))

The second term has changed our body and our mind. We're more possitive and we have much attitude than before .

Here, I'm going to leave a nice video

As I'm a cheerleader, I leave this video at the end of the term. The purpose is to realise that when we think positive, we come beyond (llegamos mas lejos)

BEFORE AND AFTER.

FIRST EXERCISE. BROAD JUMP
Before : you can see that I had no idea of what I had to do because I didn't bend down (agacharme), and I didn't gather momentum (no cogía impulso) with my arms.
After : the improvement is obvious. I bent down and I gathered momentum

Example of how to do it https://www.youtube.com/watch?v=KUO-R1aD4uU


SECOND EXERCISE. SQUATS
Before : When I was doing the exercise, teacher told me that my knee moves rarely and that I have to take care.
After : I'm concentrated and I doing better than the first time. My knees don't move.

Example of how to do it https://www.youtube.com/watch?v=afghBre8NlI


THIRD EXERCISE.  WALL BALL
Before : Because of the weight I didn't bend down and I didn't threw the ball well.
After : I get used to do it and finally I do perfectly!

Example of how to do it https://www.youtube.com/watch?v=8fpobPBRnsk


FOURTH EXERCISE. PLANK
Before: My knees were up and my body moved
After: In it, my knees are down and my body don't move (this right)
https://www.google.es/search?q=plank+exercise&espv=2&biw=1366&bih=643&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjfgY-iv6XLAhVFtxQKHQVOCQEQ_AUIBigB#imgrc=Z2WSXphz8Z6d1M%3A

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)

* https://www.youtube.com/watch?v=WzxiORnGYAE

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.

* https://www.youtube.com/watch?v=-nk0GqeSTJs

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

* https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ

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

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 .

KM

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

         

Some trackings ; 

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