viernes, 4 de marzo de 2016

jueves, 3 de marzo de 2016

Learning: improving the technique of training exercises

After many sessions of crossfit, now I want to  evaluate me and see my process. Although there are many more exercises, I've taken three in which I try to strive more than at the beginning.

-In the first one, "broad jump", the first time that I did it, I didn´t know how I had to do it, so, I I ran the exercise of a invented way with my colleagues. Now, I know that I have to jump with both feet at the same time and fall doing a squat. 

-In the second exercise, called "burpees", I did it I  without making the flexion of the arms; that is, I dropped my body touching the ground. Right now, I try to make the bending of arms although it's very slight.. But I always try to do better!!!

- I don´t know the name of the last exercise since I missed this day. As a consequence, my friend and I have invented a name because we did the exercise together. In addition, we have to improve it.
It´s an difficult exercise beacuse of its complicated execution. 
The first few times, I had no strength to lift me up. Others, I  had to put  my  hands on the floor. However, I've managed to do the exercise without supporting me! :-) 

My workouts aren´t perfect  but I always try to do them in the best possible way!  #DesWhyFit


Service: donate recycled materials to build a training center

I think this is a great idea to create a center of training in our highschool where all can enjoy the materials that others donate. As a consequence, I decided to create something...and.. this is the result: 


 A 30 KG WEIGHTS BAR!!!

It is a simple process, but I needed help. The steps to follow are:
   1.- Create a mass of plaster
   2.- Insert the mass in two large buckets and let solidify during a day.
   3.- Cut the plastic with a circular saw in order to have only the solidified plaster mass.
   4.- Put foam rubber around the iron bar and roll with black adhesive tape.





 


Challenge: training the strength of a woman

Train a woman has been one of the most beautiful things of this project.  At the beginning I wanted to train my uncle, but due to some problems, it could not be, and  I decided to train my cousin and it has been an experience where I laughed much.
She´s María and she is in 3º ESO A.

It has been 4 weeks with two evenings of training each. I leave the videos for weeks with the WODs:

FIRST WEEK:
- Day 1 : HIIT 14' (50''W+10''R) : Sumo squats, sprint, pull up and plank
- Day 2: AMRAP 12' (10'' between each exercise) : 30 x triceps dips, 30 x 2 jack jumps+ 4 high knees and 30 x sit- ups


SECOND WEEK:
-Day 3 : TABATA 16'  4=8x (20''W+10''R) : jumping jacks, reverse crunches, squat back lungees and burpees.
-Day 4: DESCENDENT LADDER ( 12-11-10-9-8-7-6-5-4-3-2-1) : back squat, dead lift, hip-thrusth and shoulder press .


THIRD WEEK:
-Day 5: EMOM 16' : 10 x walking lunges, 10 x triceps dips and 10 x box jumps.
-Day 6: MPW = 5 rounds : 30 x hip bridge, 15 x superman plank and 5 x side plank crunch.





FOURTH WEEK:
-Day 7: HIIT 14' (40''W+20''R) : x-burpees, 2 jack jumps+ 4 high knees, flutter risk squats and evan burpees.
-Day 8: AMRAP 15' (15'' between each exercise) : 30 x plank, 15 x sit ups, 30 x Russian twist and 15 x rope jump.



My story of crossfit!!!

This is my story and I would tell you every one of the stories I have lived. Hard, intense? Yes, but also fun :-)

-My first story should have begun on 13/1/16 but  I missed because I was sick.

-In my second story, on 15/1/16,  I couldn' t sweat, so I could not do exercise... but I didn't I was the referee of 3all my classmates! :-)

-My third story and the day of my premiere (20/1/16) :  My first training session was "for time-couples" and it was formed by: heavy wall balls, single rope and sit ups. But....what´s crossfit? My body is tired and it hurts and.... I HAVE A LOT OF STIFFNESS!!

-New story, new training....Although training is...not! On 22/1/16 we started the Nutritional Walk! Already you will be telling...

-My fifth story is in Group (27/1/16) I loved this day, my training was  AMRAP 15’ (30x hip bridge, 15 x partner row, 30 x single rope jumps, 15 x box jump) I managed to make 4 rounds and 2 exercises of the Fifth :-)
My body is slowly evolving...

-My sixth story begins on 29/1/16 and to finish the month we choose training EMOM 18(5 x tríceps dips , 5x broad jump (I have to improve this exercise)  and 5 x sits ups) 
I had a bad day and  I was halfheartednot....  i only had 15 seconds in each minute to rest  :-(

My seventh story has many many repetitions... today, 3/2/16 "Descendent Ladder" with the exercises: Dead Lift, Back squats, Hip thrus, Shoulder press.
This training began with 12 repetitions. I reached did it in 14 minutes and 34 seconds.
- My story number eight was on 5/2/16 : The turn of the Nutritional Walk! 

-The nineth story (9/2/16) is special because the training was EMOM 15' and for the first time, we have been able to choose our own exercises10-2-16. I chose (17xrope jump, 7 x mountain climbers and 5x sumo squats) I like a lot this WOD so I had I had around 13 seconds to rest.

-We arrived to the history number ten! The day 22/2/16 was my workout of  5 rounds in which we could choose our exercises based on a few criteria. Mine were : 5 rounds: 10 x heavy ball (it was a basket ball), 10 x rope jump, 10 x squat back lungees (for me this ex is one of the most difficult and it had to be modified squats)   and 10 x burpees (modified burpees)
My time was 12 minutes... in this class I  worked much and very strong!

-If  the nineth history was special... the story eleventh, much more! 17/02/16: have I heard towels? Yes, towels to train!  The WOD was AMRAP 18' with 10 x plank slides, 10 x push ups, 10 x hip bridge (single leg), 1 x lie down climbling rope + froze squat  and 10 x back lungesI can say that it was hard. However, this day was very cool.... I forget, I did 5 rounds!

-Story number 12! 19/2/16: NUTRIIIIIIIIIIITIONAL WALK

-This is coming to an end... my story number thirteen! 24/2/16  WOD is  HIIT 12' (50''W+10''R) and it was formed by six exercises:  Run+ burpees+ run+ squats+ run+ sit ups...Putting my body to the limit... and I know it!

-March arrives (2/3/16) ... and... the end of my hard but beautiful and beneficial experience!  CREATIVE TABATA 16'  4'= 8x (20''W+10''R) . My exercises were: TRX with my friend María, frozen squats and heavy balls in partners ( heavy, heavy,heavy ball....)
              
Here ends my sports story... My beautiful tale of crossfit!

miércoles, 2 de marzo de 2016

Learning: Questions and interesting discussions on a healthy workout

One of the things that I liked most of our goals has been the questions and interesting discussions. 
I've done three debates, two with classmates and other with a  professional of crossfit: @Sergio_Trainer

I leave my questions and their answers.  I have learned so much from them and I have much thought my questions because I truly care about know the answer.

For this reason, I leave here my discussions because they might interest you:



                     

                                       
In addition, I have to say that I liked very much the idea to share this project on twitter :-)

Challenge: donate kilometers or repeats for "healthy bet"

When my teacher talked about applications to donate kilometers, I didn't know that she was talking about.

Now, I recommended you to use those applications. I've used #Runtastic and I have donated my km in #Iwopi.

It is very easy, you can go out to run, walk, bike and many more activities. The app is counting kilometers and finally, simply donate it. 

Although this is a part of our job and it has already finished, I'm going to continue donating because they are donations to good causes :-)







 



 These are some of the photos from my donations. I've lost some screenshots, but well, I hope that those are sufficient!

For the latest donation, I wanted to change and I have decided to do so. I've challenged my friend and she has challenged me to my and I have done it!
This challenge consists of:
  
                                                                                              


Training: developments in body composition

Talk about my weight has always been very difficult for me. However, since I started #DesWhyFit I've been slowly getting fatter and I feel great.

In the photos, I see my weight in January and my weight in March. But the really important thing is the body fat.

As you can see, my fat at the beginning of the project was 23.7% and fat mass, 11.9 kg. 
Now, my fat rate is 11.5% and my fat mass is 5, 8kg.  This is to say that I have improved!!!! :-)

If we talk about fat-free mass, before I had 38, 4 kg and now 45.5 kg. My mass index is 19, 6 kg/m2, 400 grams more than before.

If I leave the weight and mass on one side, I'd like to talk about what I feel in my body since I started.
I have to say that before this project, I not practiced sport because I have always associated the sport with weight loss. 
However, when I started the project I gave realized that doing sports also can gain weight, and much more, our body evolves in an incredible way. As a result, I feel an evolution in my body.
At the beginning, I  had many aches, pains and I  had to make more effort. Then, I went used and now, I like the idea to put my body the limit and give the best of me. 
I think that my muscles have been developed, and perhaps I'm wrong, but I notice my arms and above all my legs and my butt, harder, more exercised. 
It is true that my weight has gone up, but my teacher told me that it is normal, therefore doing sport, we always have more hunger. 

In short, I love my body has evolved. Perhaps physically not, but psychologically.  I am very proud of me.

I'M VERY HAPPY WITH MY RESULTS, CROSSFIT MAKES MIRACLES


martes, 1 de marzo de 2016

My WODs

Another objective of this project was to design training. Here are mine:


1.              1. HIIT (High Intensity Interval Training) = 14 ‘ 
                          ·     X-Burpees
                          ·     2 jack jumps+ 4 high knees
                          ·     Flutter risk squats
                          ·     Evan burpees
                                                      (40 seconds on, 20 seconds off)

-WOD with no necessary  equipment, maybe, a map. 
-  At home or in the high school.

2.              2.  AMRAP (As Many Rounds As Possible) = 16 ‘ 
                       ·    5 x back squat
                       ·    10 x push-ups
                       ·    15 x squats

-At home or in the high school.
-WOD with no equipment.
3.                                 
                 3. EMOM (Every Minuit On a Minuit) = 10 ‘
                   ·   10 x  push-ups
                   ·   10 x  mountain climbers
                   ·   10 x  squats jumps
                   ·   10 x  Russian twist

-At home or in the high school.
-WOD with no equipment. 


3.                   4. TABATA = 4 ‘ (If it´s possible 8 rounds and then you count the repetitions)

           ·         High knees
           ·         Inchworms
                             

                      ·         Flutter kicks



(20 seconds on, 10 seconds off)

At home or in the high school.
-WOD with equipment: a mat

3.                                  5. HIIT (High Intensity Interval Training) =  13 ‘
         
           ·         Split jumps 





            ·         Butt kickers       


·    Curtsy jump lunge https://www.youtube.com/watch?v=k9958WEzph0
·    Up and out jacks  https://www.youtube.com/watch?v=t5uv_nBBXyU
           
-At home or in the high school.
-WOD with no equipment

6.   AMRAP (As Many Rounds As Possible) = 15 ‘
·    30 x  burpees
·    15 x  sit ups
·    30 x  Russian twist
·    15 x  Rope Jump

-At the high school.
-For the last exercise, we need the help of a classmate to do it

-For “the Russian twist” we need a ball.


           7.   EMOM (Every Minuit On a Minuit) = 16‘
                     ·  10 x  walking lunges
                     ·  10 x  triceps dips
                     ·  10 x  box jumps  https://www.youtube.com/watch?v=EKa1GG5Zsg0

-At the high school.
-WOD with equipment: we need a box, a wall or something that lend you jumping on it. 


3.                     8. TABATA = 4 ‘ (If it´s possible 8 rounds and then you counts the repetitions)
                ·    V-ups
                                               
  



                ·    Reverse crunch
                                                       


                ·    Push-ups jumps

                                                      
                   · Hand Walkouts https://www.youtube.com/watch?v=haC_0KJXKVw

       (20 seconds on, 10 seconds off)

-At home or in the high school.
-WOD with equipment: a mat.

3                      9.  Descendent Ladder (10-9-8-7-6-5-4-3-2-1)
                           ·     Back squat
                           ·     Shoulder Press
                           ·      Frozen Squats
                           ·     Single Rope Jump

-At home or in the high school.
-WOD with equipment: a rope, a mat and a wall for frozen squats.

4                     10.  MPW (Marisabel´s Personal WOD) =  5 rounds
                              ·    30 x Hip bridge
                              ·    15 x Superman planks
                              ·     5 x Side plank crunch

-At home or in the high school.
-WOD with equipment: a rope and a mat


OUR STRONG MOTIVATION WALL

What is the wall of motivation? I present it to you!

On this wall, all students stick pictures and videos of motivation to not give up. The wall started with three photos. Then, twenty.. and NOW, WE HAVEN´T GOT SPACE FOR MORE PHOTOS!!

I really like this initiative, the wall is very cool! And here, I leave the pictures of my contributions: