tag:blogger.com,1999:blog-86910493128405048502024-03-05T09:57:01.194-08:00la banda de claseLa Salle de Los Corrales Power...Pablo Sanz http://www.blogger.com/profile/17200643471679741171noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-8691049312840504850.post-36777770449042338772016-09-23T02:38:00.003-07:002017-09-18T07:55:20.883-07:00Improving physical condition: crossfit<div class="MsoNormal">
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THE FOUR ELEMENTS OF A CROSSFIT WORKOUT ROUTINE<o:p></o:p></div>
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Whether you have just joined a CrossFit gym or are a
CrossFit pro, it can be tempting to forego the structure of a CrossFit workout
routine and jump right into the WOD (workout of the day). However, this can
lead to both long and short-term injuries. It is important to remember to
include the four elements of a CrossFit workout routine to gain the most from
your workout and experience optimal physical health for the long term.<o:p></o:p></div>
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What to Expect From a CrossFit Workout Routine<o:p></o:p></div>
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A typical CrossFit workout consists of four elements, only
one of which is the workout of the day. Whether you are training on your own,
at the gym, or with a coach, it is important to integrate each of these
elements into your workout schedule.<o:p></o:p></div>
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1. THE WARM UP<o:p></o:p></div>
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A CrossFit workout warm up typically consists of several
get-your-blood-pumping exercises over a timeframe of 12 to 15 minutes. More than
the average workout’s 5 minute jog, a CrossFit dynamic warm up focuses on
several muscle groups with exercises like jumping jacks, pull ups, lunges,
squats, jumping rope and more. These warm up drills prepare the body and the
mind for the coming workout as well as enhance overall athletic performance and
help prevent injuries.<o:p></o:p></div>
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Time: 12-15 minutes<o:p></o:p></div>
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Exercises: jumping jacks, pull ups, lunges, squats, jumping
rope, etc.<o:p></o:p></div>
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Purpose: To warm up the body and mind for the coming workout
challenge. To enhance performance and reduce the risk of injury.<o:p></o:p></div>
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2. WOD<o:p></o:p></div>
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The CrossFit Workout of the Day, or the WOD as it is
commonly called, is the heart of a CrossFit workout routine. Varying from
day-to-day, the WOD mixes up the CrossFit workout routine and utilizes HILT and
strength training. The WOD usually requires that the CrossFit member complete a
certain number of exercises and reps as quickly as possible, OR to finish as
many reps of a certain exercises as possible within a time constraint. The WOD
is dedicated to pushing oneself on a daily basis as well as to assist members
in achieving ultimate fitness.<o:p></o:p></div>
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Members of CrossFit gyms can usually FIND NEW WODS POSTED ON
THE GYM’S WEBSITE or on workout boards. These gyms also offer daily classes
which feature a different WOD each time.<o:p></o:p></div>
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Time: 10-20 minutes<o:p></o:p></div>
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Exercises: High intensity training that varies with each
CrossFit WOD<o:p></o:p></div>
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Purpose: To become fit and push oneself.<o:p></o:p></div>
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3. SKILL/STRENGTH TRAINING<o:p></o:p></div>
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On strength days, this element of a CrossFit workout routine
is dedicated to building pure body strength through exercises like deadlifts,
squats, and the like. On workout days dedicated to skill, this workout element
focuses on drills to enhance a skill (often one needed for the following
workout routine segment, the WOD). Other skill days can be dedicated to
building your skill and focusing on the form of drills like muscle ups, one
legged squats, etc.<o:p></o:p></div>
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Time: 15-20 minutes<o:p></o:p></div>
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Exercises: Strength building exercises or skill enhancing
drills<o:p></o:p></div>
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Purpose: To gain the muscle memory, improve form, and
increase overall health.<o:p></o:p></div>
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4. COOL DOWN/STRETCH<o:p></o:p></div>
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The cool down or stretching time of a CrossFit workout
routine is often underrated but it is during this time that the muscles have a
chance to cool down without seizing or risking injury in future workouts. This
is also the time to bring the body back to baseline in temperature as well as
heart rate, and increase flexibility. This segment can consist of traditional
stretching of the muscles as well as the use of stretch bands or foam rollers.<o:p></o:p></div>
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Time: 10-15 minutes<o:p></o:p></div>
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Exercises: Stretches<o:p></o:p></div>
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Purpose: To reduce the risk of injury, to bring the body
back to baseline and increase flexibility.<o:p></o:p></div>
Pablo Sanz http://www.blogger.com/profile/17200643471679741171noreply@blogger.com0tag:blogger.com,1999:blog-8691049312840504850.post-41759618469102184712014-10-01T11:31:00.002-07:002016-09-15T01:39:00.293-07:00Esos locos que corren<br />
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" Pero en todas las versiones de la leyenda de Caballo Blanco siempre se repetían algunos detalles básicos: había llegado a México años atrás y se había internado en las salvajes e impenetrables Barrancas del Cobre para vivir entre los trahumaras, una tribu casi mítica de superatletas de la Edad de Piedra. Los trahumaras quizá sean las personas más sanas y serenas del planeta, y los más grandes corredores de todos los tiempos." Este párrafo es un estracto del magnífico libro de <b>Christopher McDougall</b> <b><i>Nacidos Para Correr, </i></b>y en él , el autor nos habla de por qué los humanos hemos corrido desde que dejamos de ser monos y por qué encontramos tanto placer en esa sensación de libertad que nos da algo tan simple como correr. Algunos lo hacen en estadios olímpicos llenos de gente y otros simplemente corren solos por senderos cerca de su casa, pero aunque las motivaciones son propias, hay algo pequeño y universal que hace único el hecho de correr: la sensación del aire en la cara mientras lo haces...</div>
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Sé que tenéis que hacer una exposición sobre el <b>atletismo </b>y que en uno de los más simples deportes hay muchos tipos de pruebas así que vamos a tener que ponernos a investigar un poco siguiendo los siguientes puntos:</div>
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1. Breve historia del atletismo (1ºESO). Explicar la leyenda de Maratón (2ºESO).</div>
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2. Dibujar un estadio olímpico indicando dónde están localizadas las zonas donde se realizan las distintas pruebas.</div>
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3. Hacer una clasificación de todas las pruebas que componen el programa olímpico de atletismo agrupándolas en carreras de velocidad, medio fondo, fondo, concursos, combinadas, etc...</div>
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4. Explicar cómo se realiza cada prueba. Un Consejo: utilizad imágenes o fotos para que os ayuden en la explicación.</div>
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<b>Todos estamos hechos y preparados para correr... con lo que hay tener cuidado es con cuánto y cómo lo hacemos cada vez!!!!!!</b><br />
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<br />Pablo Sanz http://www.blogger.com/profile/17200643471679741171noreply@blogger.com0