Fa'ata'ita'i Tuila'au Fa'apitoa Crossfit (Fa'alotoifale): O le tumau i le tafaoga faamasani ma mea uma i luga o le initaneti e te fiafia i ai o se luʻitau. Nai lo le asiasi i le tele o upega tafaʻilagi i aso uma, e mafai ona e faʻaogaina le RSS, faʻapuupuu mo Really Simple Syndication, e aoina ai tala poʻo, i lenei tulaga, Crossfit tala, toleniga, faʻamaoniga, ma isi, mai na nofoaga ma fafaga fafaga. sa'o i lau komepiuta, app pe tuu i luga ole upegatafa'ilagi e te mana'o e fa'aoga. Mo fa'amatalaga fa'aopoopo i tua o le tala, tala, po'o le toleniga, na'o le kiliki i le ulutala e faitau atili ai.
O lo'o avanoa le fa'asinomaga mo se fafaga RSS e maua ai upegatafa'ilagi o lau filifiliga e momoli sa'o atu a latou tala fou i lau lau. Nai lo le asiasi atu i le tele o upegatafa'ilagi eseese mo ta'aloga, fa'amatalaga a'oa'oga, mea faigaluega aupito lata mai, po'o le fa'atekonolosi fa'amalositino, na'o le alu i le lau e tasi ma va'ai i fa'ailoga o na upegatafa'ilagi uma i le fa'amalama e tasi. O ulutala RSS ma tala ua saunia vave. O le taimi lava e faʻasalalau ai i le puna, o ulutala RSS e naʻo ni nai taimi e oʻo atu ai ia te oe
I lenei taamilosaga o le a matou galulue i le toso malosi, sauniuni mo se Aso Faamanatu sili atu Murph, ma isi galuega malosi faaopoopo e fai e oe lava pe a uma poʻo luma ole WOD. E mafai ona e mauaina lenei ata ii.
E ui o lea, UrMurph` o se toleniga matou te faia uma Aso Faʻamanatu. O se koluse masani CrossFit toleniga e na o soʻo se CrossFitter na faia i se tasi taimi poʻo se isi. Na faia e manatua ai le Navy Lieutenant Michael Murphy, 29, o Patchogue, NY, o le na fasiotia i Afghanistan Iuni 28th, 2005. (Ioe, o le alii lava e tasi o le Lone Survivor Movie faaalia)
Skill/Warmup
200m Run then
Spend 10min working
Barbell Hang Clean & Jerk
Malosi:
Faʻasalalau Nusipepa
Find HS then 2 x 2-4 @80% �
MetCon:
22 min to go as far as possible
30 Burpee over Bar
15 Clean & Jerks (Rx: 135/95 Sc: start at 50% )
30 Box Jump (24/20?�)
12 Clean & jerks (Rx: 155/105 Sc: add 10-20lbs)
30 HSPU (or 6 wall walks)
9 Clean & Jerks (Rx: 185/125 Sc: add 10-20lb)
30/24 Cal Row
6 Clean & Jerks (Rx: 225/145 Sc: add 10-20lb)
300m Tamoe
3 Clean & Jerks (255/165 Sc: add 10-20lb)
30 V-up Situps
Max Clean & Jerk (275/185 Sc: add 10-20lb)
*** every 5min MUST REST 1min, unless you are at the last C&Js****�
Malosiaga Faʻaopoopo Galue
1) Bulgarian Split Squats- 3�10 each leg
2) Weighted Sit-ups- 3�15-20
3) Hollow Rocks- 3�15-20
4) Standing Teapots- 3�12 each side�
E pei ona taua i lenei taʻamilosaga o le a matou galulue i le tosoina o le malosi, faʻatulagaina mo se sili atu Aso Faʻamanatu Murph, ma isi faʻaopoopoga malosi galuega e faia na o oe pe a maeʻa pe muamua foi le WOD. E mafai ona e mauaina lenei ata ii.
E ui o lea, UrMurph` o se toleniga matou te faia uma Aso Faʻamanatu. O se koluse masani CrossFit toleniga e na o soʻo se CrossFitter na faia i se tasi taimi poʻo se isi. Na faia e manatua ai le Navy Lieutenant Michael Murphy, 29, o Patchogue, NY, o le na fasiotia i Afghanistan Iuni 28th, 2005. (Ioe, o le alii lava e tasi o le Lone Survivor Movie faaalia)
O le aso o le a tatou osofaia ai se lomiga o Murph. Ae ui i lea, o seti o faletaʻalo galuega o le a faʻatonutonuina i sili atu seti nai lo le tele o tagata faʻaaogaina, fausiaina nisi maso tumau.
Ogatotonu E tatau ona faia i 10 seti o
7 Toso
14 Faʻamalosi
21 Squats
FAʻAALIGA FAʻAALIGA: Aua le fefe i lenei toleniga. Atonu e foliga taufaʻafefe i le taimi muamua tepa ae pe a manaʻomia, pei o taimi uma, oe mafai ona fua le umi o le tamoʻe ma / poʻo taʻitasi tagata minoi. O mea na e fai mo au faiaoga. Uma vasega tulaga mafai ona mautinoa faʻamalieina aso nei toleniga.
`` Faiaoga Marc
Malosiaga Faʻaopoopo Galue
1) Kettblebell RDLs- 3--15 @ Sili ona mamafa
2) Lautele Grip Lat Pulldowns- 3--8-10 @ sili ona mamafa
3) laina nofoa- 3--8-10 @ sili ona mamafa
I�ve had a ton of fun coaching you all this week! There�s been a pretty good vibe and buzz around the gym lately and it�s awesome to be able to be a part of.
Today�s metcon should be handled as a sprint interval workout. This simply means that when it�s your turn to work, you need to try and move quickly because you will have a decent amount of rest in-between your individual working rounds. Have fun!
-Jon Jon
Malosi:
Superset x 5:
10 Bench Presses @ 60%
10 Difficult Ring Rows (weighted, if necessary)
*rest about 2 minutes between sets
Faʻailoga:
Teams of 2 (alternating every round, relay style):
We started off this week with a BANG! Today is no different. There is no strength work, which means that you should expect a metcon that is a little on the longer side. Have Fun!
-Jon Jon
Faʻailoga:
A) 2 Rounds:
500m Tamoe
15 Clean and Jerks
(RX: 135/95)(Sc: 115/75)
B) 2 Rounds:
500m Row
50 Ea Squats
C) 2 Rounds:
1000m BIke
25 KB Swings
(RX: 55/35)(SC: 44/25)
Supplemental Work:
1) Bent Over Rows- 3�10
2) Lat Pull-downs- 3�10
3) DB Bench Press- 3�10
4) Seated DB Shoulder Press- 3�10
IFM's Find A Practitioner mea faigaluega o le sili ona tele fesoʻotaʻiga fesoʻotaʻiga i Functional Faʻafomaʻi, fausia e fesoasoani tagata mamaʻi saili Functional Faʻafomaʻi fomaʻi soʻo se mea i le lalolagi. IFM Faʻamaonia Faʻataʻitaʻi e lisiina muamua i le sailiga iʻuga, maua a latou aʻoaʻoga tele i Functional Faʻafomaʻi
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