Morien Scooby

24 - kettlebell swings (16kg)
12 - kettlebell trusters (16kg)
24 - push ups
25 double unders

20 - kettlebell swings (16kg)
10 - kettlebell trusters (16kg)
20 - push ups
25 double unders

16 - kettlebell swings (16kg)
8 - kettlebell trusters (16kg)
16 - push ups
25 double unders

12 - kettlebell swings (16kg)
6 - kettlebell trusters (16kg)
12 - push ups
25 double unders

8 - kettlebell swings (16kg)
4 - kettlebell trusters (16kg)
8 - push ups
25 double unders

Morien Hellen

5 kôl
400 metrov run
21 kb swing (20kg)
12 pull ups

Poznámka

Každé kolo sa začína po 5 minútach. Čas, ktorý ostane do 5 minúty slúži na oddych.

Môj čas

3:35 - 3:40 - 3:45 - 3:50 - 3:50

Morientesova cesta do pekla a naspäť

V tréningu sú dané pevne 3 cvičenia. Zhyby, kliky a drepy. Štartovací cvik je 1 zhyb v prvej minúte. Každú minútu sa zvačší počet opakovaní cviku o jeden. Čas odpočinku je čas, ktorý ostal  po odcvičení potrebného počtu opakovaní v danej minúte. Ak už nie je možné stihnúť vykonať potrebný počet opakovaní k danej minúte, odpočinie sa jedna minúta a prechádza sa na ďalší cvik čiže kliky. Takýmto spôsobom sa pokračuje až do tej minúty kedy nie je možné stihnuť daný počet opakovaní cviku k danej minúte. Po minúte odpočinku od nedokončenej série sa pokračuje v tom počte opakovaní ako to bolo pri klikoch akurát sa robia drepy. Cviky nemusia byť vykonané naraz. Je možne si sériu rozdeliť t.j.  ak mám napríklad spraviť v 10 minúte 10 zhybov môžem ich spraviť napríklad systémom 4 - 4 - 2 čiže po menších čiastkách. Dôležité je ale spraviť zadaný počet.

Príklad môjho tréningu

minúty	1	2	3	4	5	6	7	8	9	10
	1 zhyb	2 zhyby	3 zhyby	4 zhyby	5 zhybov	6 zhybov	7 zhybov	8 zhybov	9 zhybov	10 zhybov
minúty	11	12	13	14	15	16	17	18	19	20
	odpočinok	12 klikov	13 klikov	14 klikov	15 klikov	16 klikov	17 klikov	18 klikov	19 klikov	20 klikov
minúty	21	22	23	24	25	26	27	28	29	30
	21 klikov	22 klikov	23 klikov	24 klikov	odpočinok	26 drepov	27 drepov	28 drepov	29 drepov	30 drepov
minúty	31	32	33	34
	31 drepov	32 drepov	33 drepov	34 drepov

Tréningové body

Ako body sa počíta posledná minúta, ktorá bola dokončená drepmi.

Moje body : 34

Morien Friday

Morien Friday

20m x 10 running
20x kettlebell side lunge - upright row
20x kettlebell high pull
20x kettlebell snatch and squat

40m x 10 running
15x kettlebell side lunge - upright row
15x kettlebell high pull
15x kettlebell snatch and squat

60m x 10 running
10x kettlebell side lunge - upright row
10x kettlebell high pull
10x kettlebell snatch and squat

Training time

Morien Uniteus

Morien Uniteus

10 burpees

200 m running
21 x kettlebell swing (16kg)
21 x kettlebell squat (16kg)
21 x push ups

200 m running
15 x kettlebell swing (16kg)
15 x kettlebell squat (16kg)
15 x push ups

200 m running
9 x kettlebell swing (16kg)
9 x kettlebell squat (16kg)
9 x push ups

10 burpees

Training time

8:00 minutes

Morien Wave

Morien Wave

20 burpees
40 kettlebel jerk (16kg)
60 kettlebel swing  (16kg)
80 squat
60 kettlebel swing  (16kg)
40 kettlebel jerk  (16kg)
20 burpees

Training time

16:50 minutes - july 2013

Morien tabata something else

Morien tabata something else

20 secounds work, 10 secounds rest

between each series of exercise. 8 series of each exercise.

8 x 20 secounds of kettbell swings

8 x 20 secounds of push ups

8 x 20 secounds of kettlebell squats + kettbell jerk

8 x 20 secounds of kettlebell lunges

Training score

Every exercise is one point. My score of the workout was 260 (80 / 80 / 40 / 60).

Morien Lilli

Morien Lilli

20 min AMRAP (as many repetitions as possible)
250 meters run
25 push ups

Training points

I got 250 points

(Count of push ups)

Morien Adriana

Morien Adriana

3 round of:
30 squats
20 push ups
10 chin ups

Training time

I haven't done this workout yet.

Morien Helen B

3 rounds of :
400m run
21 kettlebell swing
12 pull ups

Training time

10:00

Morien quattro kettlebell

Morien quattro kettlebell

36 - 24 - 16

Kettlebell jerk
Kettlebell swing
Kettlebell sumo deadlift
Kettlebell squat

Training time

Morien Dominga

Morien Dominga

400m run  - 4x100m
50 squats
40 push ups
30 kb swings 45#
20 burpees
10 kb snatch
400m run 4x100m

Training time

11:10 - july 2013
10:43 - august 2013

Morien Summer workout

 Morien Summer workout

3 rounds of :

2 x 10 kettlebell jerk (16kg one hand)
30 kettlebell sumo deadlift (16kg)
40 push ups
50 squat

Training time

19:02 minutes
16:10 minutes

Morien 3x100 workout

Morien 3x100 workout

100 kettbell thruster (16kg)
100 push ups
100 kettbell swings (16kg usa)

 

Training time

1. - 22:00 minutes
2. - 18:20 minutes

Morien 18 workout

Morien 18 workout

Today is 18. july so I decided to choose the main constant of training number 18.

I created 3 tripple series.

3 x of
200m run
18 pull ups
36 push ups
54 squat

Training time

Morien Fran Workout

Morien Fran Workout

Main workout series consist of 21 - 15 - 9 series. In series I had to do kettlebell swings (35 lb i.e. 16 kg) and kettlebell squats. Between series I have done 200 meters run.

Training series

200m run
21 kettlebell swings
21 kettlebell squats

200m run
15 kettlebell swings
15 kettlebell squats

200m run
9 kettlebell swings
9 kettlebell squats

200m run

Training time

7:49 minutes
7:52 minutes
8:10 minutes

Introduce

Introduce

As I wrote in description of blog, the main goal of the blog is tracking my own training workout in crossfit. I am going to make up my own HERO workout.

I haven't got enought crossfit accessories to make original hero workout. So for this reason I decided to make my own hero workout. The hero workout will consist of real hero crossfit workout but some exercise will be change to my way.

For example: Original FRAN workout consist of pull ups and trusters. My FRAN consist of kettlebell swings and kettbell squats.