Nutrition

Here you are my kcal in a week.

My fitness pal

1st day (25th april 2016)

2nd day (26th april 2016)

3rd day (27th april 2016)

4th day (28th april 2016)

5th day (29th april 2016)

Basal metabolism
♀ (10*kg)+(6.25*cm)-(5*years)-161

(10*47.9)+(6.25*159)-(5*16)-161=1231.75

Total energy expenditure:

 BM*1.2=1478.1

CH (40%)=147.81 gr
PROT (30%)=110.8575 gr
LIP (30%)= 600.72 gr

COOL DAILY ROUTINE

I want you to make a routine in Crossfit, so here you are mine:

13/1/16
We started our first WOD. I couldn't move anything. I was sooooo tired. I didn't want to do again.

15/1/16
TABATA (20''W + 10''R, 6 rounds)

• sumo squats
• sprint
• burpees
• jumping jacks

20/1/16

We went to the gym. It was raining.

• Jumping rope
• Sprint
• wall ball
• sit ups
• jumping partner

22/1/16

We went to our first nutritional walk #kascomío :)

27/1/16

AMRAP (15', 4 reps)

• 30 jump rope
• 15 box jum, but we did it in the wall
• 30 bridge
• 15 partner row.

29/1/16

EMOM (18')

• 5 broad jums
• 5 sit ups
• 5 tricep dips

3/2/16

DESCENTEND LADDER (we started in 12 reps, and finished in 1)

• dead lift
• back squats
• hip thrust
• shoulder press

I did it in 15:27'.

5/2/16

We went to our second nutritional walk #kascomío :)

10/2/16

EMOM (15', 5 rounds)

• heavy ball
• 10 modified squat
• 10 modified burpees
• 10 jumping jacks

I did it in 17:20'.

17/2/16

AMRAP (13') It was the towels day!

• 10 plank sides
• 10 push ups
• 10 hip bridge
• 1 frozen squat + lie down climbing rope
• 10 back lunges

19/2/16

We went to our third nutritional walk #kascomío. It was my turn! :)

24/2/16

HIIT (12'=(50''W+10''R)

• jump rope
• sumo squats
• run
• planks
• jump rope
• modivied abs

2/3/16

CREATIVE TABATA (16'=8+(20''W+10''R))

• battle rope
• frozen squats
• kettlebells
• chalk
• heavy ball

NEW CHALLENGES, SURPASS!!

I'm so happy because I think I have improve my level of sport. I didn't know how to do a squat, and as we have done lots and lots of them, now squats are nothing for me! I didn't know how to do a push up, and I have learned lots of exercise I didn't know!! And here are the evidence:

AFTER

BEFORE

AFTER

BEFORE

BEFORE

AFTER

GETTING SWOLE NEVER BOTHERED ME ANYWAY!!

I feel like queen Elsa in Frozen!!! I want to do more Crossfit, I don't know why!

How

We have done several WODs, and I want you to learn it, so here are some of them, and others created by me :)

1st WOD  (10 rounds)

• 10 push ups
• 10 sit ups
• 10 air squats

2nd WOD (4 rounds)

• 10 burpees
• 5 rope climb
• 10 sumo squats



to

• 10 sit ups

3rd WOD (4 rounds)

• 1' jumping rope
• 1' wall squats
• 1' burpees

4th WOD (2 rounds)

• 10 jumping jacks
• 25 squats
• 20 push ups

do

5th WOD (3 rounds)

• Run
• 10 burpees
• Run
• 10 push ups
• Run                                       
• 10 Squats

6th WOD (3 rounds)

• 30 dumble
• 25 burpees



a burpee!

• 10 climbing mountain

EMOM (10', 10 rounds)

• 4 rope climb
• 8 push ups
• 12 squats

TABATA (20'', 10'' rest, for 4')

• Jumping rope
• Push ups
• Air squats
• Burpee
• Bridge

AMRAP (18')

• 10 burpees
• 10 push ups
• 10 wallballs



Air squats

• 10 boxjumps or walljumps

CREATIVE TABATA (16'= 8*(20''W+10''R)

• Rope: Battle rope or rope squats.
• Iso/Wall: Frozen squats, iso.
• Kettlebells.
• Chalk
• Heavy ball

ALBA (16', 5 rounds, 3'R)

• 10 pull ups
• 20 sit ups
• 30 squats



Iso

• 40 jumping jacks

Frozen squats

Dumble

sit ups

MY SUPER COOL CORPORAL MASS INDEX :)

Wow, wow, wow, wowwwwwwwww!!!!!!! I can't believe it!! My body has changed! My butt, my little belly...

Crossfit had made my butt volume has raised, and now it is harder. I had a complex with it, but if I practise Crossfit it will be better soon. I has won muscular mass, and I have lost 0.650 kg. I didn't want to lose weigth, because I am a thin person, and I was afraid. Now I feel stronger, and above all, I feel better. I'm so happy. I want to do Crossfit next term toooooooooooooooooooooo!!!!

GIVE KILOMETRES TO GOOD CAUSES!

I think the most important thing we have done here is to help other people with our kilometres. We have had to give kilometres to good causes. For example, a dining room in Haiti. Look! :)

MOTIVATION WALL!

Here are my contribution in Motivation Wall!!

Who says twitter isn't interesting?

We have been asking people about Crossfit, and this is what some of them have answered:


I was reading blogs, and I was so annoy, because although there are few blogs which speak about women in crossfit, there are a lot which say that Crossfit is only for those women who want to be muscular and masculine. So I shared my annoyance in Twitter, and my partner Salu said that we have to denying myths, because it isn't true!! Take a look!!

 I used it to ask Salu if my mum could practise Crossit, because she has problems in her back, but she is interested in do it. And luckily, she said me that she could practise it with any problem. In fact, she gave me some exercises which are good for my mum's back.














In addition, my sister wanted to practised Crossfit, but I wasn't sure if she could do it, because she is only 11. I ask Adriana, and she answered me that she could do it perfectly, but she had to be waiting for the time. Look here:

When we started doing Crossfit, I was a little scared, because I'm a thin person. I thought I couldn't build up the same strength as a muscular person or something like that. So I ask Cristina it, and she answered me that I could do it perfectly, but I had to work harder as other people.

I also ask Cristina if I have to be on a diet if I want to do Crossfit, and she said me that people who practise Crossfit need a diet which contains carbohydrates, proteins and greases.

UH! AH! GIRLS ARE WARRIORS!

Hi babes! I continue sharing with you several myths about Crossfit and women. As you know, I've written some posts explining myths, and we're trying to deny them. So here we go again!

Crossfit is for men.

No, no and nooooooooo!! It's impossible. Do you know any sport who is only for men? Football? Tennis? No, there aren't sports only for men. And you have to know it. Nowadays girls are warriors! And they fight (because they can, they have fought for it for years), because they want to be as recognised as men in sport, and in general life.

Girls who practise Crossfit are as pride as men, because they're doing what they want. And I think they don't feel less feminine as another girls who don't practise Crossfit. And sometimes, girls are better in Crossfit than men!! You only have to look this video. Click here :)


Women who are pregnants can't practise Crossfit.

It's horribly false! It is true that if you have never practised Crossfit, and you're pregnant, it's better to wait after the pregnancy, but if you have practised it for months, or years, you can do it with any problem.

If you don't have any problem during your pregnancy, and if you are practising crossfit for a long time, you even should to do it, because it prepare your body for the birth. It contribute favourably in your baby, because it gives he/she oxygen, and so many things more.

And I think this is all for today. I hope you enjoy. Thanks beauty people! Kisses around the wooooooooooooooooooooooooooooooooooooooooooorld!

WHO RUN THE WORLD? GIRLS!

Why people are so obsessed with women and #Crossfit? What do they have against?

We want they to realise it is not true. For that, we have searched some information which deny several myths. C'mon!

 If you do #Crossfit, you'll be masculine and largest.

Ohhhhhhh!!! I really really hate this myth. What is for you being masculine? Are men the only criature in the world who can practise Crossfit? How many times have you heard Crossfit is only for those women who want to be muscular and mansculine? It's totally false!

If you want to be muscular, you have to follow a strict diet. You have to train a lot, (more than you could imagine). On the contrary, if you train Crossfit everyday for an hour and you have a good alimentation, you'll only lose fat. And I don't think women who practise Crossfit have a masculine body, their body is sooooo women's. C'mon, look at this photo!! Is that a men body?

We have to change our minds. Why do we insist on it? I think it is totally clear: Women can reach the same strength as men!!

Strength is not only for men

Hi guys!! This term, we are participating in a project #DesWhyFit. I'd like you participate with me, so I'll publish cute things for you to motivate you!! Here we goooooo!! 

People think strength is not for women.
The other day, I was talking with my friends about #DesWhyFit project, and I remember a boy told me: "Women? Strength? It is no compatible". I obviously informed him we are trying to expand women sport all over the world.

There are a lot of myths which are not true. They tell women haven't the same strength as men. In fact, in my old high school, there was heavy balls for men, and heavy balls for women, which are much more light than men balls.

I think men and women can have the same strength. The problem is in our minds: We think a woman can't have the same strength as a man, but it is not true. The strength, for man o for woman is the same. Why? It's easy: Be strong depends on you. If you train a lot, you will be much more strong than a person who hasn't done it.

Our society is stereotyped. This is the reason why we want to change the world. We want to change this stereotypes. And I'm sure we'll get it, but we need your help. You could see the world in other perspective. It's a super cool project, you must inform about it!!

Kisses around the woooooooooooorld guyyyss!!! And you know, you must work hard, and I'm sure you'll get it!! 