h*****8
发帖数: 2667 | 1 搜metcon，一堆答案。
那些电视里广告的啥，infinity，P90X，都是这一类吧。。。 |
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a*******u
发帖数: 6324 | 2 赞悟空哥的解答。
我没有看懂metcon，
但是P90X我是看的。
最近也在疯狂中，呵呵。 |
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M***y
发帖数: 2252 | 3 所以我建议你看看70's big program 以力量为主结合crossfit metcon |
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s****e
发帖数: 1984 | 4 4/2, 今天重新回到组织。Crossfit 60 minutes.
Warmup
800 Meter Run
Couch Stretch
Pass throughs
Strength
Snatch Balance
spend 30 Minutes working Snatch Balance (35/40)
MetCon
12 Min EMOM
5 Pullups/ring rows
15 DB Unders
歇了三个月，今天回到box, 真是歇菜了。基本从0开始。Pullups 做到第六分钟，实在
拉不上去，改了ring row. 小心脏要跳出去了。现在浑身痛。看明天怎样吧。
Yoga, 60 minutes. Inversion class today, pretty fun and challenging. |
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s****e
发帖数: 1984 | 5 4/3, Crossfit 60 minutes
Warmup
Coach led
Strength
Low Bar Back Squat7×2
(35/55/65/75/85/95/55)
MetCon
4 RFT
400 Meter run
9 Power Cleans (?55)
12 Box Jumps
生平第一次做low bar, 真别扭。蹲到95教练说form不对，打回到55重新来。说是要屁
股先起来，然后问我是不是form对了，觉得55比95还沉? 我心想当然是95沉啊？我反正
听得稀里糊涂的，等有空上YouTube 再学习吧。 |
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s****e
发帖数: 1984 | 6 4/4, resting
4/5, I DID IT!做了平生的第一个handstand! 总算是克服了心里障碍
Warm up
10 each 3x thru ring rows, box jumps, push ups, sit ups
Strength
7×3 Alternate between the two movments (45/55/65/65/65/65/65)
Deck Press and Bent over Row
MetCon
Three 4 min AMRAP Couplets, one minute rest between
4 Ring Dips and 8 KB Swings
4 Ring Push Ups and 8 Hollow Rocks
4 HSPU and 8 Air Squats |
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s****e
发帖数: 1984 | 7 5/7, Crossfit 60 minutes
Warmup
ankle mobility
shoulder mobility
Strength
Press
5×5 (45/45/55/55/55)
Push Jerk (55/55/65)
5×3
MetCon
15 minute EMOM
1 Stone to shoulder, keep stone on shoulder and
3 Stone squats (45?) |
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s****e
发帖数: 1984 | 8 5/14, Crossfit 60 minutes
Warmup
Coach Led
Strength
Front Squat
10×2 (35/40/45/50/55/60/65/70/70/70)
MetCon
‘DT’
5 rounds for time of:
12 deadlift
9 hang clean
6 push press
(55) |
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s****e
发帖数: 1984 | 9 5/16, Crossfit 60 minutes
Warmup
tabata
push ups
situps
air squats
Strength
Deck Press
7×3 (55/65/65/65/65/65/65)
follow each set with max effort dead hang pullups
MetCon
3 Rounds
12, 9, 6 (45/35)
Power Snatch
OHS
Over head step out lunges |
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s****e
发帖数: 1984 | 10 5/17,Crossfit 60 minutes.练啥给忘了。
5/20， Crossfit 60 minutes:
Warmup
800 meter run
15 Air Squats
15 Pass Thru
Front rack strecth with a band
Strength
5×5 press
5×3 push press
5×1 push jerk
MetCon
20 Minute AMRAP
Farmers Carry OH with a Bar. around center stall of parking lot
10 Bar Facing Burpees
10 Thrusters
(55/35) |
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s****e
发帖数: 1984 | 11 5/21, Crossfit 60 minutes, Zumba 45 minutes
Warmup
1 mile run
Coach Led
Strength
Deadlifts
5×5 (65/85/95/105/115)
3×3 (115/125/135)
MetCon
7 minute AMRAP
7 Ring Dips
7 Pullups
then
3 Rounds for time
400 meter run
5 HSPU (25" handstand)
5 ring rows |
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s****e
发帖数: 1984 | 12 5/21, Crossfit 60 minutes
Warmup
Jump rope 5 minutes
Squat therapy 3 minutes
?
Strength
Back Squat
5×3 (45/65/75/85/95)
3×1 (100)
?
MetCon
6 rounds for total working time of:
20 KBS (12kg)
15 Burpees
Rest 1:1
汉流夹背，累趴下了。天热，帅哥都光膀子练了，还是很福利的。 |
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s****e
发帖数: 1984 | 13 5/23,Crossfit 60 minutes
Warmup
Coach Led
Strength
Snatch from the take off position
MetCon
12 Minute EMOM
3 Snatches
3 OHS |
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s****e
发帖数: 1984 | 14 5/28, crossfit 60 minutes
Warmup
Coach Led
?
Strength
Sumo Deadlift
1 1 1 1 1 1 1 1 (55/85/95/105/115/125/135)
?
MetCon
10 rounds
3 Bent over rows (55)
5 Toes to Bar
Farmers carry to curb and back, use pincher grip (15) |
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s****e
发帖数: 1984 | 15 5/29, Crossfit 60 minutes
Warmup
800 meter run
20 each
frog sit ups
ring rows
box jump
Strength
Zercher Squat
7×5 (55/65/75/75/65/65/65)
MetCon
45 Stone to shoulder
at the top of every minute perform 5 Burpees
Skip couple of burpees |
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s****e
发帖数: 1984 | 16 5/31, crossfit 60 minutes
Warmup
3 Rounds of Cindy
Strength
Back Squat
5×3 ?(45/55/65/75/85)
3×1 (85)
MetCon
800 meter run
then 3 rounds of
15 DB Squat Cleans
15 Box Jumps
15 Burpees |
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s****e
发帖数: 1984 | 17 6/4, Crossfit 60 minutes, yoga 50 minutes
Strength
Snatch Grip Deadlifts
5×5 (65/95/115/115/115)
Snatch Pulls
3×3 (55)
MetCon
800 meter run
then
5 rounds of
5 ring dips
10 frog situps
5 HSPU
1 sprint to curb and back, sprint forward out and backward in |
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s****e
发帖数: 1984 | 18 6/5, Crossfit 50 minutes
Warmup
Jump rope 3-5 minutes
Squat therapy 3 minutes
Ankle mobility
Strength
Front Squat
7×3, heavy threes (35/55/65/75/85/85/85
MetCon
Fran
21/15/9
Thrusters 55
Pullups/ring row |
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s****e
发帖数: 1984 | 19 6/6, Crossfit 60 minutes
Warmup
Strength
Strict Press
5×3 (35/45/55/65/55)
MetCon
18 minute AMRAP
5 Atlas stone Deadlift (65?)
7 Toes to Bar |
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s****e
发帖数: 1984 | 20 6/6, Pilates 45 minutes
6/7, CROSSFIT 60 minutes
warm-up
20 walking lunges
20 frog sit up
Strength
Power clean
5x3 (45/65/70/75/80 )
MetCon
Push press (55)
10/9/8/7/6/5/4/3/2/1
kettlebell swing( 16kg)
1/2/3/4/5/6/7/8/9/10
front squat (55)
10/9/8/7/6/5/4/3/2/1
Push up
1/2/3/4/5/6/7/8/9/10
3x1 (80) |
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s****e
发帖数: 1984 | 21 6/17, Crossfit 60 minutes
Warmup
800 meter run
Strength
Split Squat
5×5
5×3
MetCon
5 Minute AMRAP
5 Ring Dips
5 KB Swings
then 1 minute rest
5 Minute AMRAP
5 Goblet Squats
5 Ring Push Ups |
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s****e
发帖数: 1984 | 22 6/18, Crossfit 60 minutes
Warmup
3 Rounds of Cindy
Pass Throughs
Strength
Push Jerk
2×5 for warm up and technique
1 1 1 1 1 1 1
(35/45/55/65)
MetCon
800 Meter Run
12 Minute AMRAP
10 Box Jumps
1 farmers walk (16kg KB)
7 Stone Deadlifts |
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s****e
发帖数: 1984 | 23 6/19, Crossfit 60 minutes, Pilates 45 minutes
Warmup
Foam Roll 5 minutes
Jump Rope, work on DBs
Strength
Deadlift
5×3 (65/85/105/115/125)
3×1 (135/145/150)
Snatch Pulls
5×3
MetCon
15 Minute EMOM
3 Power Cleans
5 Burpees |
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s****e
发帖数: 1984 | 24 6/20, Crossfit 60 minutes
Warmup
800 meter run
foam roll
ankle mobility
couch stretch
Strength
Good Mornings
5×5 (55)
3×3 (65)
MetCon
Partner WOD
800 meter med ball run, one ball between partners
6 minute AMRAP, one partner one movement switch every 4
4 Burpees
4 Stone to Shoulder
then
6 minute AMRAP, one partner one movement switch every 4
4 Thrusters (55)
4 Ring Rows
then
800 meter med ball run |
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s****e
发帖数: 1984 | 25 6/21, Crossfit 60 minutes
Warmup
Coach led dynamic drills
Strength
Deck Press
5×3 (55/65/75)
5×1 (75/85)
after each set perform 3-5 dead hang pull ups (ring row)
MetCon
4 Rounds, rest between rounds 1:1
20 Double Unders
15 KB Swings (12KG)
10 Toes to Bar |
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s****e
发帖数: 1984 | 26 6/24, Crossfit 60 minutes
Warmup
800 meter run
Foam roll
Ankle Mobility
Couch Stretch
Squat Therapy
Strength
High Bar Back Squat
2×5 (55)
7×2 (65/75/85/95)
MetCon
5 Rounds
20 steps right hand 20 steps left hand Waiter Lunges (8KG KB)
3 Ascents Rope Climb, scale-climb as high as possible, no ground to standing
20 Wall Ball Shots (14)
天气闷热，我都快晕倒了，作了四轮，草草收兵。 |
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s****e
发帖数: 1984 | 27 6/25, Crossfit 60 minutes
Warmup
1 mile run
Squat Therapy
Foam Roll
Strength
RDL
2×5 warmup (65)
7×3 (65/75/85/95/105)
MetCon
Three 3 minute AMRAPS
3 minute AMRAP
5 Kb Swings (16KG)
5 Ring Pushups
1 minute rest
3 minute AMRAP
5 Box Jumps
5 Slam Ball
1 minute rest
3 minute AMRAP
Burpee into Handstand
这个太tricky，结果把肩膀给扭了。中间一度胳膊发软，还好没出大事。 |
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s****e
发帖数: 1984 | 28 6/27, Crossfit 60 minutes
Warmup
Dynamic led by coach
Strength
Good Mornings
3×5 warmup
7×3 heavy
MetCon
50 reps each or scale to 10 reps each for 5 rounds
up and over Box Jumps
Russian KB Swings (16KG)
Strict Ring Dips
Dead Hang Pull Ups (Ring Row)
Hollow Rocks
Dead Lifts (85)
HSPU (Handstand+Pike pushup) |
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s****e
发帖数: 1984 | 29 6/28, Crossfit 60 minutes
Warmup
800 meter run
shoulder pass throughs
OHS with PVC
Squat therapy
Strength
Snatch Grip Deads and Snatch Grip Pulls
use sets of 3 followed by one pull
MetCon
Fransobel’
21-15-9
Snatches, scale to power snatches (45)
Pull Ups, scale to ring rows |
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s****e
发帖数: 1984 | 30 7/1, Crossfit 60 minutes
Warmup
couch stretch
squat therapy
ankle mobility
Strength
HBBS
7×3 (45/55/65/75/85)
MetCon
15 Min EMOM
3 Strict Press (45)
5 Burpees |
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s****e
发帖数: 1984 | 31 7/2, rest
7/3, Crossfit 60 minutes
Warmup
Jump Rope 5 Minutes
50 steps Walking Lunges
Couch Stretch
Strength
Push Jerk
7×3 (45/55//65/75/85/95)
MetCon
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up |
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s****e
发帖数: 1984 | 32 7/4, rest
7/5, yoga 30 minutes
7/6, rest
7/7, Yoga 30 minutes
7/8, Crossfit 60 minutes
Coach led warmup
Strength
Deadlift
1 1 1 1 1 1 1 1
(85/105/125/135/145/155/165/175)
MetCon
12 Min EMOM
1 Sprint to the Curb and back
5 Power Cleans |
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s****e
发帖数: 1984 | 33 7/9, Cross/fit 60 minutes
Warmup
Skill work
5 minutes on DB Unders
5 Minutes on Handstand Work
Strength
Front Squat
1 1 1 1 1 1 1 1 1 1
(45/65/85/95/100)
MetCon
12 min AMRAP
3 Stone Deads
6 Ring Pushups
9 Russina KB Swings |
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s****e
发帖数: 1984 | 34 7/10, Crossfit 60 minutes
Warmup
Skill work
Practice rope climbs, everyone takes 4-5 attempts
While waiting work on the hollow position and either perform 40 hollow rocks
or accumulate 3 minutes of the hollow hold
Strength
Power Clean
10×1
(35/45/55/65/75/85/90)
MetCon
Three stations for three partners
One partner performs kb swings while the next partner pushes or pulls a sled
40 yards to the third partner who is holding plank, either high or low
Work for 20 minutes |
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p*********l
发帖数: 26270 | 35 2013-09-09
total body weight training 60 min
metcon 5 sets, including:
- kettle bell swing 35x10
- squat thrust x10
- Turkish get up 15x3/3
- dumb bell thruster 15sx8
- box jump x8
rest 45 seconds between sets
kettle bell cleans 25x3x8/8
kettle bell passes front & back practice
barbell clean techniques |
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b***k
发帖数: 2829 | 36 推荐你看一下这个人的总结， 我觉得很有道理：
http://www.reddit.com/r/Fitness/comments/n5oni/three_years_of_c
现在还是连CROSSFIT。 其实还是看自己。 别和别人比， 不然受伤吃亏的还是自己。
在我们这个的BOX, 教练们（有时候一个session有7个level 1教练）总说我的form好
， 我自己心里知道差的远了去了， 尤其是一帖到CROSSFIT讨论区上， 总能有很多好
的反馈， 受益匪浅。 我刚去这个BOX， 看到有不少人的FORM完全是错的。 做CLEAN都
是用胳膊硬网上抬， DEADLIFT也有弯腰的， 虽然教练多， 但是也不是给每个人都花
很多时间指导， 长时间下来， 很难说有多少会受伤。
我的看法就是不管什么锻炼， crossfit or not， 还是自己做适合自己的重量， 注重
FORM， 然后慢慢加重量。 有时候肌肉很紧， 多做做瑜伽放松拉伸肌肉。
下半年的计划是多融合瑜伽， crossfit的METCON， 和WEIGHT TRAINING。 定自己的计
划。 |
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p*********l
发帖数: 26270 | 37 太谢谢你啦！这个link很好，我慢慢看来
正好今天练了metcon
正好小白哥今天说了要给我上Wendler's 5/3/1
太及时了
。 |
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p*********l
发帖数: 26270 | 38 http://en.wikipedia.org/wiki/High-intensity_interval_training
你那个强度不够吧！
很多别名，什么maximum interval, interval training, metcon (metabolic
conditioning), tabata, extreme intervals, 包括著名的insanity，都是这个思路。
时间有长有短，器械各种各样，都是一下子on一下子off，所以叫interval，一般做一
组下来就很累了
比如我这周根PT上课做的HIIT，是这样的：squat thruster + burpee
第一组是9+1，第二组是8+2，第三组是7+3，。。。，第九组是1+9
每组之间休息30秒
我经常做一套用kettlebell的HIIT:
swing + high pull + clean + push press + snatch
5个动作，每个1分钟（30秒左 30秒右），连续做完5分钟算一组
每组之间休息30秒，做5组 |
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h*****8
发帖数: 2667 | 39 第一部分无疑是代谢，这个和身体能量系统有关。每个人代谢功能不一样，有的人
吃两块饼干就长了几磅，有的人可以胡吃海塞却依然皮包骨头，就是因为代谢不一
样。塑身呢，这里其实很简单，代表的是交叉健身法，通过一系列高强度功能性的
运动以提高心血管和心肺功能。
运动的本质，是肌肉收缩，收缩的能量，必须来自ATP的分解。但是ATP最多可以
维持多久呢，答案是3秒，即便算上磷酸肌酸的能量，也不过再多10秒。传统的有
氧运动，一般是通过缓慢的分解肌肉，肝脏里面储备的糖元，甚至脂肪，不断的合
成ATP，然后分解提供能量，通常此类运动持续时间超过90分钟。
交叉健身法则一般通过另外一种途径，乳酸系统，使人体在2分钟左右迅速达到阀
值，然后迅速转换运动所需要的肌肉群，这样保证不触发疲劳警戒线。同时在整个
过程中，心血管和心肺功能则一直得到高度锻炼。
心血管和心肺上去了，代谢率就提高了。 |
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l*****e
发帖数: 6331 | 43 丫丫整天关注减肥呀，呵呵，其实有点肉看上去更女人味，我觉得哈。
不过要说减肥，肯定是饮食搭配，作息时间安排，运动量等要科学吧。
花生版的版主图龙公主有很科学的研究和实践，你可以去看看她的博客。 |
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h*****8
发帖数: 2667 | 45 小波说的对，我也会去减肥版潜水。
关键是管住嘴。 |
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a*******u
发帖数: 6324 | 46 主要是我BMI还在overweight那个level，
我想回到normal。 |
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