Hero´s WOD´s

Good morning for you crossfitters and people who like functional training, today you can see a power point with all HERO´s  WOD´s that I have found.

With them you can train during lots of different workouts and check where your limits are. I hope you like them and now it is time to train hard!!! 

TRAINING WITH A WHEEL

These kind of workouts are very loved because they are something different. You can use some wheels from a car, a truck even a tractor and with them it is possible to perform a lot of different drills. As soon as people see these drills they will feel jealous of them and, of course, they will want to train it or at least know something about how to train with a wheel.

You can hit the wheel, lift it, push it, jump it and so on. At the beginning people think that it is not useful but once they get the hang of it they starting feel more and more interested in this kind of workout. There are a lot of different drills which can be performed by everyone adapted to the personal conditions.

It offers versatility , however, it is not seen in fitness gymnasiums unless we attend to a CrossFit box where there are people who know how important training with a wheel is. 

THE IRONFIT KIDS

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It is the new competition in order to enhance the healthy physical activity between children, being the main goal to motivate all of them with a physical activity which performs and develop as well, all the physical qualities  so that they can have a better health.The main goal of the event is to earn money and that is why the enrolment, which costs 2 euros per athlete, will be given to Unicef. The enrolment  includes an official t-shirt, medals for everyone and gifts.

The tests will be:

- Balance gangway.

- Inclined push-ups supporting hands in a step

- Gangway with six tires.

- Plyometric jump going up and down to a step by bending knees.

- Weight traction with a rope

- Squatting, hands on the floor up to shoulders with a rear legs extension.

- Sprints around the cones

For he explanation of the drills and for finding more information you can visit the following website: http://theironfitkids.com/

THE IRONFIT

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It is a competition which is perfect to enhance the most important competences in the different physical qualities. The athletes train so that they can reach a perfect performance in all the different tests. It is especially suitable for those who train in different sports centres and want to demonstrate their results during the workouts. It is possible thanks to this competition where they can show their level accesing to national athletes ranking THE IRON FIT.

The competition is really demanding so it is necessary to find a strategy in order to reach the best performance in each circuit. The competition is developed in a metallic structure which consists of six circuits, having 40 seconds of work in each circuit and 15 seconds of recovery between circuits. The main goal will be to try complete the maximum number of repetitions (depending on the test). Using gloves is allowed but competing with earphones is forbidden.

The competiton will be led by a Judge, who is the responsible for ordering the starting. There will be another judge who will count all the repetitions. The athlete will not hear the number of repetitions and must react if a repetition is not well performed what means that he or she has to repeat it.  

The exercises are:

- Dips

- Vertical multi-hop, two hands on the floor.

-Abs with knees to chest

- Push-ups declined of chest with clapping.

- Stricted Chin ups of byceps with a supine

- Sprints over the cones and hand on the floor.

The final punctuation will be the sum of every puctuation of the drills.

For more information about the competition you can visit the following website: http://theironfit.com/

MALLORCA BEACH THROWDOWN

First Balearic Islands competition of CrossFit on the beach during the Palm Beach Rugby, that will last two days, May 2nd and 3rd on Palm Beach.

On Saturday 2nd May, There will be two qualifying competitions during the rest of the matches on the same field.

On Sunday Morning, coinciding with the finals of the rugby tournament, both the semifinal and final will take place.

Only ten competitors in total will Access to the qualifying rounds on 2nd Saturday. From here 6 competitors will be chosend and they will be in the semifinal. In the final there will be three competitors.

How these ten competitors will be chosen for the Saturday tests?

The three qualifying WODs will be uploaded in which you will have to record yourselves and play it for its assessment.

 

http://heyevent.com/event/287582504699557/mallorca-beach-throwdown-2015

These are the dates.

Publication WOD1: Sunday 5th April 2015
Time limit for the presentation: from 6th to 10th April

Publication WOD2: Sunday 12th April 2015
Time limit for the presentation: From 13th to 17th April

Publication WOD3: Sunday, 19th April 2015
Time limit for the presentation: from 20th to 24th April

https://www.facebook.com/events/287582504699557/

WHAT IS CALISTHENICS?

Calisthtenics is a way to train in which functional training is improved. Since we are born, we walk, we turn around, we stand up, we run and so on. Each day we perform calisthenics without knowing it. It is for this reason that keep and mantain the capacity of movement that the body uses.

Calisthenics is a system of training focused on performing moments with the different muscle groups. Once we have performed the different calisthenics  such as push-ups, squats, dips and so on. The strength, flexibility, agility and power are ncreased a lot.

For Calisthenics you do not need a lot of material. You can train with  your body and a short space. Without any doubt, this is one of the main advantages with regard to other systems of training that need for its development, different material that we can find in a gymnasium. Whether it is at home or not, you will be able to perform your routine of drills without any problem.

Apart from not requiring, equipment, the calisthenics thanks to its emphasis of muscle movements it also helps to improve our posture, strengthening our joints, being a very efficient method in order to prevent from injuries.

Our body will be stronger than before thanks to all the calisthenics drills. Everything will depend on our planning, the intensity, the frequency that used for our drills.