«El hombre cuya opinión nunca varía es semejante al agua estancada, y engendra reptiles en su mente.»William Blake Nunca escribo sobre nutrición porque no soy nutricionista y es algo que no me compete, a pesar de que me guste.Se mis cosas, pruebo y he probado mis cosas, con distintos entrenamientos, y nada más. A riesgo
A)OLY EVERY 2 MIN FOR 14 MIN HANG SNATCH 1-2 5X50% 3-4 5X60% 5-6 5X65% 7 5X70% B)SWOD FRONT SQUAT 3X6@75% C)CONDITIONING AMRAP 7 5 CLEAN&JERKS(70/45) 10 BOX JUMPS(60/50) 15 WALLBALLS(9/7)
DAY 1: 4X(100 M ALL OUT/200 M EASY/200 M @90%/400 M EASY/800 M 85%/400 M EASY) *ASSAULT VERSION 4X(15 SEG ALL OUT/1 MIN EASY/1:30 90%/2 MIN EASY/3 MIN HARD/2 MIN EASY) DAY 2: 5X1000.600M EASY BETWEEN ROUNDS. USE MACMILLAN CALCULATOR *ROWING VERSION 5X1000.500 M EASY BETWEEN ROUNDS. DAY 3: 60 MIN EASY RUN
DELOAD WEEK: DAY 1: 15 MIN EASY RUN+8X200m @80%+10 MIN EASY *REST 90″ DAY 2: 15 MIN EASY RUN+6X400@80%(90 SEG REST)+10 MIN EASY DAY 3.TEST: 10 KM TT.
DAY 1: 5 KM TEMPO RUN+8X200M SPRINT.90″ REST *ROWING VERSION: 5 KM EASY PACE+8X250 ALL OUT(90 SEG BETWEEN SPRINTS) DAY 2: 15 MIN EASY PACE+3X(1600 M HARD/800 M EASY) *ROWING VERSION 20 MIN EASY+3X(2000M HARD/1000 M EASY) DAY 3: 60 MIN EASY RUN *FAQ
DAY 1: 5 KM EASY+8X(400 HARD/200 EASY)+10 MIN EASY RUN *ASSAULT VERSION:8X(90″ HARD/90″ EASY) DAY 2: 20 MIN EASY RUN+3X1600 M.(800 EASY BETWEEN ROUNDS)+10 MIN EASY RUN *ROW VERSION: 3X2000 M.ROW 1000 M EASY BETWEEN ROUNDS DAY 3: 2X5KM TEMPO RUN(USE MCMILLAN CALCULATOR).5 MIN EASY RUN BETWEEN ROUNDS
DAY 1: 15 MIN EASY RUN+10x(20 SEG HILL SPRINTS. 1 MIN REST)+EASY RUN *ASSAULT VERSION:10X(20 SEG ALL OUT/1 MIN EASY) DAY 2: 5 KM EASY RUN+8X(400M/90 SEG REST)+EASY RUN *ROWING VERSION:8X500@2K PACE(90″ REST) DAY 3: 10 KM STEADY STATE RUN(USE MCMILLAN CALCULATOR) *FAQ
*DELOAD WEEK DAY 1: 15 MIN EASY RUN+6X200M /90 SEG REST(80% EFFORT)+10 MIN EASY RUN DAY 2: 3 KM EASY RUN+5X400(70%)/90 SEG REST+3 KM EASY RUN DAY 3: TEST. 10 KM TT.
DAY 1: 15 MIN EASY RUN+EMOM 15(100 M ALL OUT SPRINT)+10 MIN EASY *ASSAULT(5 MIN EASY+EMOM 15(15 SEG ALL OUT SPRINT)+5 MIN EASY DAY 2: 5 KM EASY RUN+4X1000.3 MIN REST BETWEEN INTERVALS+EASY RUN *ROWING VERSION 15’EASY ROW+4X1000 ROW@2K PACE+10 MIN EASY DAY 3: 60′ EASY RUN +GUIA FAQ
DAY 1: 20 MIN EASY RUN+5X(400 RUN/200 WALK)*+10 MIN EASY ASSAULT VERSION: 5X(90″ ON/90″ EASY) *USE MACMILLAN CALCULATOR DAY 2: 20 MIN EASY+5000 M(TEMPO RUN FROM MACMILLAN CALCULATOR)+15 MIN EASY ROWING VERSION: 5000M ROW @80% DAY 3: 60 MIN RUN.EASY *FAQ.PREGUNTAS FRECUENTES
DAY 1: 20 MIN EASY+3X(200/400/800).WORK:REST 1:1*+15 MIN EASY *REST THE TIME YOU DID IN THE LAST INTERVAL. 200-TIME IN 200-400-TIME IN 400-800-TIME IN 800-200… +ASSAULT VERSION 15 CAL-25 CAL-50 CAL DAY 2: 15 MIN EASY+1600 FAST/800 EASY/1600 FAST/400 EASY/1600 FAST+15 MIN +ROWING VERSION: 1000 FAST/500 EASY/1000 FAST/250 EASY/1000 FAST DAY 3: 10 KM. USE YOUR
Como habéis podido comprobar hemos empezado a publicar una nueva serie de entrenamientos dedicados a mejorar vuestra capacidad aeróbica de cara a los Wods. Sabemos que muchos de vosotros soléis correr u os gustaría empezar a correr pero no sabéis como combinarlo con vuestros entrenamientos de CrossFit, o por dónde tirar, asi que os damos