10 WODS!!! Part 2

Number eight. Descendent ladder. Starting with 10 reps.
-Superman

as

-Side leg raises

-Hip thrust
-Shoulder taps

 Number nine. EMOM

-Clapping push-ups 5 reps

-Sit-ups 10 reps

-Wall balls 10 reps

-Lenght jump 8 reps.

Number ten. TABATA

-Reverse crunches

-Sissy squats with ropes

-Burpees

-Flutter kicks

10 WODS!! Part 1

Here are the 10 WODS designed by me:

Number one: HIIT. High Intensity Interval Training. 50" of exercise and 10" of rest during 12 minutes.

-Burpees

-Back squats

-Length jump

This is a parkour length jump. In our case we do this on the floor, it's jumping with your feet straight and 

using your hands to push yourself

-Sit ups.

Number two: TABATA.. 8 series of each exercise. Each series includes 20 seconds exercising and 10 seconds resting. The total amount is 12 minutes.

-Russian twist. (This is recommendable with a dumbbell or something with weight)

-Sprint.

-Frozen squats.

-Single leg tricep dip

Number three. DESCENDENT LADDER. This consists of starting doing for example 12 reps of each exercise and you have to do series until you reach 1 rep of each. In this time we will start with 12 reps and we will continue up to 1

-Deadlift.

- Declined push ups

-Front lunges

-Knees to elbows

Number four. EMOM.Every minute on a minute, here you have to do the exercises in 1 minute and rest until the next minutes begins. The WOD lasts 10 minutes.

-Wall balls 8 reps.

-Sprint 10 seconds.

-5 push-ups with your knees

-10 jumping squats.

Number five. AMRAP. 15 minutes.

-12 Shoulder press.

-10 Swings with a kettlebell.

-15 sumo squats
-20 jumping jacks

Number six. TABATA. 15 minutes.
-Triceps push-up

 -Sprint

-Box jumps

-Sideways plank

Number seven. HIIT. 18 minutes

-Boxer's punch.

-Normal squats
-Star plank

 -Jumping Jacks.

  

Training a woman in Strength!!!

                             TRAINING A WOMAN. CROSSFIT

One of the objectives in the proyect #DesWhyFit was training a woman in strength. In my case, I have recorded my sister, designed some wods for her and i have edited the videos. Finally, I'm going to show you the results in here!
First of all, i'll introduce my sister. She is called Cristina, she's 25 years old and she exercises from Monday to Thursday on Zumba and Aerobic, but she doesn't do any strength exercise. That's why I decided to record her and, in addition, she offered herself as volunteer to do it when she just heard the idea.




I have recorded her for 4 weeks, 2 times a week. I used exercises that we did in class and some others from Internet. The result is 4 videos with 2 days in each one. Each day has 4 exercises.


FIRST WEEK
Day 1-> AMRAP in 18 min.
-Superman 20 reps
-Push ups 10 reps
-Single leg tricep dip 15 reps
-Jumping Jacks 20 reps
Day 2->Tabata 20" exercise and 10" of rest. 12 min.
-Squats with weight
-Isometric Plank
-Frozen squat
-Jumping Jacks

SECOND WEEK
Day 3->HIIT. 50" of exercise and 10" of rest. 12 minutes.

-Burpees
-Front lunges
-Single leg tricep dip
-Half cobra push up
Day 4-> HIIT. 50" exercise 10" rest. 12 minutes.
-Sumo squats
-Mountain climbers





-Sit ups
-Hip thrust

THIRD WEEK
Day 5-> Descendent ladder. 12 series starting with 12 reps.
-Back squats
-Squats with weight
-Shoulder press
-Hip thrust
DDay 6-> AMRAP in 15 min
-Knees to elbows. 18 reps.
--Superman. 20 reps
-Jumping Jacks. 20 reps
-Push ups. 10 reps

 

  

  

FOURTH WEEK
dDay 7-> Tabata. 16 min
-Sideways plank
--Crunches
-Sumo squats
--Jumping Jacks
Day 8-> Descendent ladder. 12 series starting with 12 reps.
-Squats
--Length jump
--Knees to elbows crunches
--Burpees

Motivation Wall

I also decided to contribute to the motivation wall in the highschool! If you take at it, the results have been amazing. What's more, the wall has run out of space and now people are pasting their photos/phrases on the wall next to it! It's amazing. Well, here you can see my contribution.

Donating material!!

Today I have donated a dumbbell to the highschool gym in order to have more material and create a training center. I hope it's useful for everyone!

#DesWhyFit!

Twitter debates and questions!!

Well, some questions about Crossfit and training have come to my mind and I asked them on Twitter. Some of my classmates answered me and I also answered to some of their questions. Also teacher Gloria asked me some questions about the info I posted because you have to be careful with your health. Here are the pics of the tweets:

   

Breaking myths about women and sport

In our society, it's common seeing more men exercising than women. What is the reason of this? Well, basically, there are myths about women and sport that make them think twice about doing a sport, crossfit, weightlifting.... Here i'm going to post and comment some articles about this topic and show to the world that WOMEN CAN DO THE SAME EXERCISE(S) AS MEN!

http://www.inspirulina.com/7-mitos-sobre-el-ejercicio-y-la-mujer.html




For example, in that page you can see some general myths about sport like "you have to drink a lot of water if you do sport" which is true, but you don't have to drink too much because it can't be bad for your health;or,for example, that treadmills tell you how many calories you burn, which is false because it is hard to calculate them. But what interests us, are the myths about women, for example:
-Weightlifting is for men. This is false because it can improve women's health a lot and you won't have a very bulky body as many women think. You can weightlift as a woman without any problem, in fact, it will be very healthy if you do it at least twice a week.
-If a women practices sport, she won't be able to get pregnant. Totally false, doing sport as a woman won't create any problem and you will have the same profits as a man.

https://www.youtube.com/watch?v=cc1ghGBq9JU

In this video you can see Lauren Fisher, a 20 years old girl that trains strength and goes to competitios. Actually, she is one of the best in the world. You can see how she's happy seeing how many more girls are leaving myths behind and starting to train strength. You can see how she trains and which exercises she practices.

 <--- This is Lauren Fisher.

http://www.aragon.es/estaticos/GobiernoAragon/Organismos/Instituto%20Aragon%C3%A9s%20de%20la%20Mujer/Documentos/DEPORTE4.PDF

H
Here you are more myths about women, like, for example, that exercising makes women more masculine. This is totally wrong because it's just a social perception that gives women a delicate look and man a strong look, and this doesn't have to be like this; a woman can be strong and she doesn't have to look like the classic princess of the Disney movies. You can also read about the actual situation of women in gyms, sports..