{"id":35467,"date":"2026-07-01T10:06:14","date_gmt":"2026-07-01T02:06:14","guid":{"rendered":"https:\/\/nutrigo.hk\/crossfit%e8%a8%93%e7%b7%b4%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97%ef%bc%9a%e9%a6%99%e6%b8%afcrossfit%e9%81%8b%e5%8b%95%e5%93%a1%e5%bf%85%e7%9f%a5%e7%9a%84wod%e7%87%9f%e9%a4%8a%e7%ad%96\/"},"modified":"2026-07-01T10:06:14","modified_gmt":"2026-07-01T02:06:14","slug":"crossfit%e8%a8%93%e7%b7%b4%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97%ef%bc%9a%e9%a6%99%e6%b8%afcrossfit%e9%81%8b%e5%8b%95%e5%93%a1%e5%bf%85%e7%9f%a5%e7%9a%84wod%e7%87%9f%e9%a4%8a%e7%ad%96","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/crossfit%e8%a8%93%e7%b7%b4%e9%a3%b2%e9%a3%9f%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97%ef%bc%9a%e9%a6%99%e6%b8%afcrossfit%e9%81%8b%e5%8b%95%e5%93%a1%e5%bf%85%e7%9f%a5%e7%9a%84wod%e7%87%9f%e9%a4%8a%e7%ad%96\/","title":{"rendered":"CrossFit\u8a13\u7df4\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2fCrossFit\u904b\u52d5\u54e1\u5fc5\u77e5\u7684WOD\u71df\u990a\u7b56\u7565\u3001Zone\u98f2\u98df\u6cd5\u8207\u63d0\u5347\u8868\u73fe\u79d8\u8a23"},"content":{"rendered":"<h2>CrossFit\u8a13\u7df4\u7684\u7368\u7279\u6311\u6230<\/h2>\n<p>CrossFit\u662f\u4e00\u7a2e\u7d50\u5408\u8209\u91cd\u3001\u9ad4\u64cd\u8207\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\u7684\u7d9c\u5408\u5065\u8eab\u6a21\u5f0f\uff0c\u5c0d\u8eab\u9ad4\u63d0\u51fa\u4e86\u5168\u65b9\u4f4d\u7684\u6311\u6230\u3002\u9999\u6e2fCrossFit\u611b\u597d\u8005\u9700\u8981\u5728\u77ed\u6642\u9593\u5167\u5b8c\u6210\u9ad8\u5f37\u5ea6\u7684\u8907\u5408\u52d5\u4f5c\u2014\u2014\u5f9e\u6df1\u8e72\u3001\u81e5\u63a8\u3001\u786c\u62c9\uff0c\u5230\u5f15\u9ad4\u4e0a\u5347\u3001\u7e69\u7d22\u6500\u722c\u3001\u76d2\u5b50\u8df3\u8e8d\u2014\u2014\u9019\u7a2e\u8a13\u7df4\u6a21\u5f0f\u540c\u6642\u8003\u9a57\u529b\u91cf\u3001\u7206\u767c\u529b\u3001\u8010\u529b\u8207\u9748\u6d3b\u6027\u3002<\/p>\n<p>\u4e00\u5834\u6a19\u6e96CrossFit WOD\uff08Workout of the Day\uff09\u53ef\u6d88\u8017<strong>400-800\u5361\u8def\u91cc<\/strong>\uff0c\u800c\u9ad8\u5f37\u5ea6\u7684\u7af6\u6280\u7d1a\u8a13\u7df4\u751a\u81f3\u53ef\u90541000\u5361\u8def\u91cc\u4ee5\u4e0a\u3002CrossFit\u7684\u80fd\u91cf\u9700\u6c42\u6a6b\u8de8\u4e09\u5927\u80fd\u91cf\u7cfb\u7d71\uff1a<\/p>\n<ul>\n<li><strong>\u78f7\u9178\u808c\u9178\u7cfb\u7d71<\/strong>\uff1a\u652f\u6301\u8209\u91cd\u8207\u7206\u767c\u529b\u52d5\u4f5c\uff08\u6df1\u8e72\u3001\u6293\u8209\uff09<\/li>\n<li><strong>\u7cd6\u9175\u89e3\u7cfb\u7d71<\/strong>\uff1a\u652f\u6301\u4e2d\u9ad8\u5f37\u5ea6\u52d5\u4f5c\uff08\u58fa\u9234\u64fa\u76ea\u3001\u6ce2\u6bd4\u8df3\uff09<\/li>\n<li><strong>\u6709\u6c27\u7cfb\u7d71<\/strong>\uff1a\u652f\u6301\u9577\u6642\u9593\u8010\u529b\u52d5\u4f5c\uff08\u5212\u8239\u6a5f\u3001\u8dd1\u6b65\uff09<\/li>\n<\/ul>\n<p>\u56e0\u6b64\uff0cCrossFit\u904b\u52d5\u54e1\u7684\u98f2\u98df\u5fc5\u9808\u5e73\u8861<strong>\u529b\u91cf\u767c\u5c55<\/strong>\u3001<strong>\u8010\u529b\u7dad\u6301<\/strong>\u8207<strong>\u5feb\u901f\u6062\u5fa9<\/strong>\u4e09\u5927\u76ee\u6a19\u3002<\/p>\n<h2>CrossFit\u904b\u52d5\u54e1\u7684\u71df\u990a\u5206\u914d\u7b56\u7565<\/h2>\n<h3>\u78b3\u6c34\u5316\u5408\u7269\uff1aWOD\u7684\u71c3\u6599<\/h3>\n<p>CrossFit\u8a13\u7df4\u5f37\u5ea6\u9ad8\uff0c\u78b3\u6c34\u5316\u5408\u7269\u662f\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\u3002\u5efa\u8b70\u6bcf\u65e5\u651d\u53d6<strong>4-7g\/kg\u9ad4\u91cd<\/strong>\uff0c\u4f9d\u8a13\u7df4\u5f37\u5ea6\u8abf\u6574\uff1a<\/p>\n<ul>\n<li><strong>\u8a13\u7df4\u65e5<\/strong>\uff1a\u63d0\u9ad8\u81f36-7g\/kg\uff0c\u512a\u5148\u9078\u64c7\u8907\u5408\u78b3\u6c34\uff08\u7cd9\u7c73\u3001\u756a\u85af\u3001\u71d5\u9ea5\u3001\u85dc\u9ea5\uff09<\/li>\n<li><strong>\u4f11\u606f\u65e5<\/strong>\uff1a\u964d\u81f34-5g\/kg\uff0c\u63a7\u5236\u7e3d\u71b1\u91cf\u907f\u514d\u8102\u80aa\u7d2f\u7a4d<\/li>\n<li><strong>\u8a13\u7df4\u524d\u5f8c<\/strong>\uff1a\u5feb\u901f\u78b3\u6c34\uff08\u767d\u98ef\u3001\u9999\u8549\u3001\u8702\u871c\uff09\u88dc\u5145\u7cd6\u539f<\/li>\n<\/ul>\n<h3>\u86cb\u767d\u8cea\uff1a\u529b\u91cf\u8207\u6062\u5fa9\u7684\u57fa\u790e<\/h3>\n<p>CrossFit\u7d50\u5408\u529b\u91cf\u8a13\u7df4\u8207\u9ad8\u5f37\u5ea6\u4ee3\u8b1d\u8a13\u7df4\uff0c\u86cb\u767d\u8cea\u9700\u6c42\u8f03\u9ad8\u3002\u5efa\u8b70\u6bcf\u65e5\u651d\u53d6<strong>1.8-2.2g\/kg\u9ad4\u91cd<\/strong>\uff1a<\/p>\n<ul>\n<li><strong>\u96de\u80f8\u8089\u3001\u725b\u8089\u3001\u4e09\u6587\u9b5a<\/strong>\uff1a\u5b8c\u6574\u80fa\u57fa\u9178\u8b5c\uff0c\u652f\u6301\u808c\u8089\u4fee\u5fa9<\/li>\n<li><strong>\u96de\u86cb\u3001\u5e0c\u81d8\u4e73\u916a<\/strong>\uff1a\u9ad8\u751f\u7269\u50f9\u86cb\u767d\u8cea\uff0c\u5438\u6536\u5feb\u901f<\/li>\n<li><strong>\u4e73\u6e05\u86cb\u767d\u7c89<\/strong>\uff1a\u8a13\u7df4\u5f8c\u9ec3\u91d1\u7a97\u53e3\u7684\u7406\u60f3\u9078\u64c7<\/li>\n<li><strong>\u8c46\u8150\u3001\u6241\u8c46\u3001\u9df9\u5634\u8c46<\/strong>\uff1a\u690d\u7269\u6027\u86cb\u767d\uff0c\u9069\u5408\u7d20\u98df\u904b\u52d5\u54e1<\/li>\n<\/ul>\n<h3>\u5065\u5eb7\u8102\u80aa\uff1a\u8377\u723e\u8499\u8207\u9577\u6548\u80fd\u91cf<\/h3>\n<p>\u8102\u80aa\u4f54\u6bcf\u65e5\u7e3d\u71b1\u91cf\u7684<strong>25-30%<\/strong>\uff0c\u512a\u5148\u9078\u64c7\u4e0d\u98fd\u548c\u8102\u80aa\uff1a<\/p>\n<ul>\n<li><strong>\u725b\u6cb9\u679c\u3001\u6a44\u6b16\u6cb9\u3001\u6930\u5b50\u6cb9<\/strong>\uff1a\u55ae\u5143\u4e0d\u98fd\u548c\u8102\u80aa\uff0c\u4fdd\u8b77\u5fc3\u8840\u7ba1<\/li>\n<li><strong>\u4e09\u6587\u9b5a\u3001\u6c99\u7538\u9b5a<\/strong>\uff1aOmega-3\u8102\u80aa\u9178\uff0c\u6e1b\u5c11\u904b\u52d5\u708e\u75c7<\/li>\n<li><strong>\u679c\u4ec1\u3001\u7a2e\u7c7d<\/strong>\uff1a\u5bcc\u542b\u7dad\u751f\u7d20E\u8207\u7926\u7269\u8cea<\/li>\n<\/ul>\n<h2>CrossFit\u8a13\u7df4\u524d\u5f8c\u7684\u98f2\u98df\u6642\u6a5f<\/h2>\n<h3>\u8a13\u7df4\u524d\u98f2\u98df\uff082-3\u5c0f\u6642\u524d\uff09<\/h3>\n<p>\u76ee\u6a19\uff1a\u586b\u6eff\u7cd6\u539f\u5132\u5099\uff0c\u907f\u514d\u8178\u80c3\u8ca0\u64d4<\/p>\n<ul>\n<li><strong>\u78b3\u6c34\u70ba\u4e3b\uff0c\u86cb\u767d\u8cea\u9069\u91cf<\/strong>\uff1a\u756a\u85af + \u70e4\u96de\u80f8 + \u7da0\u8272\u852c\u83dc<\/li>\n<li><strong>\u4e2d\u4f4e\u8102\u80aa<\/strong>\uff1a\u907f\u514d\u5f71\u97ff\u6d88\u5316\u8207\u904b\u52d5\u8868\u73fe<\/li>\n<li><strong>\u5145\u8db3\u6c34\u5206<\/strong>\uff1a\u63d0\u524d2\u5c0f\u6642\u559d\u6c34500ml<\/li>\n<\/ul>\n<p><strong>\u8a13\u7df4\u524d\u9910\u9ede\u7bc4\u4f8b\uff1a<\/strong><\/p>\n<ul>\n<li>\u7cd9\u7c73\u98ef\uff08150g\uff09+ \u70e4\u4e09\u6587\u9b5a\uff08150g\uff09+ \u707c\u83dc<\/li>\n<li>\u71d5\u9ea5\u7ca5\uff0880g\uff09+ \u9999\u8549 + \u674f\u4ec1\u788e<\/li>\n<li>\u5168\u9ea5\u610f\u7c89\uff08100g\uff09+ \u7626\u725b\u8089 + \u756a\u8304\u91ac<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u524d30-60\u5206\u9418\u5c0f\u98df<\/h3>\n<ul>\n<li>\u9999\u8549 + \u82b1\u751f\u91ac<\/li>\n<li>\u767d\u9eb5\u5305 + \u8702\u871c<\/li>\n<li>\u80fd\u91cf\u556b\u55b1 + \u6c34<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u4e2d\u88dc\u7d66<\/h3>\n<p>\u9ad8\u5f37\u5ea6WOD\uff08\u8d85\u904e45\u5206\u9418\uff09\u5efa\u8b70\u88dc\u5145\uff1a<\/p>\n<ul>\n<li><strong>BCAA\u98f2\u6599<\/strong>\uff1a\u6e1b\u5c11\u808c\u8089\u5206\u89e3\uff0c\u7dad\u6301\u80fd\u91cf<\/li>\n<li><strong>\u904b\u52d5\u98f2\u6599<\/strong>\uff1a\u88dc\u5145\u96fb\u89e3\u8cea\u8207\u5feb\u901f\u78b3\u6c34<\/li>\n<li><strong>\u6c34\u5206<\/strong>\uff1a\u6bcf15\u5206\u9418\u88dc\u5145150-250ml<\/li>\n<\/ul>\n<h3>\u8a13\u7df4\u5f8c\u98f2\u98df\uff0830-60\u5206\u9418\u5167\uff09<\/h3>\n<p>CrossFit\u8a13\u7df4\u5f8c\u7684\u6062\u5fa9\u7a97\u53e3\u6975\u70ba\u91cd\u8981\uff0c\u5efa\u8b70<strong>\u78b3\u6c34\uff1a\u86cb\u767d\u8cea = 3:1 \u6216 4:1<\/strong>\uff1a<\/p>\n<ul>\n<li><strong>\u5feb\u901f\u9078\u64c7\uff1a<\/strong>\u6731\u53e4\u529b\u5976\u3001\u4e73\u6e05\u86cb\u767d\u5976\u6614 + \u9999\u8549<\/li>\n<li><strong>\u5b8c\u6574\u9910\u9ede\uff1a<\/strong>\u767d\u98ef + \u96de\u80f8\u8089 + \u852c\u83dc\u3001\u4e09\u6587\u9b5a\u98ef\u7cf0<\/li>\n<\/ul>\n<h2>\u9999\u6e2fCrossFit\u904b\u52d5\u54e1\u7684\u5be6\u7528\u98f2\u98df\u5efa\u8b70<\/h2>\n<h3>Zone\u98f2\u98df\u6cd5\uff08CrossFit\u7d93\u5178\u98f2\u98df\u6a21\u5f0f\uff09<\/h3>\n<p>Zone\u98f2\u98df\u6cd5\u662fCrossFit\u5275\u59cb\u4eba\u63a8\u85a6\u7684\u71df\u990a\u7b56\u7565\uff0c\u4e3b\u5f35<strong>40%\u78b3\u6c34 \/ 30%\u86cb\u767d\u8cea \/ 30%\u8102\u80aa<\/strong>\u7684\u6bd4\u4f8b\u5206\u914d\uff1a<\/p>\n<ul>\n<li><strong>\u6bcf\u9910\u63a7\u5236Block\u6578<\/strong>\uff1a\u6bcf\u500bBlock = 7g\u86cb\u767d\u8cea + 9g\u78b3\u6c34 + 1.5g\u8102\u80aa<\/li>\n<li><strong>\u8840\u7cd6\u7a69\u5b9a<\/strong>\uff1a\u907f\u514d\u80f0\u5cf6\u7d20\u5287\u70c8\u6ce2\u52d5\uff0c\u7dad\u6301\u80fd\u91cf\u5e73\u7a69<\/li>\n<li><strong>\u9069\u5408\u5c0d\u8c61<\/strong>\uff1a\u8ffd\u6c42\u9ad4\u8102\u63a7\u5236\u8207\u7a69\u5b9a\u8868\u73fe\u7684\u904b\u52d5\u54e1<\/li>\n<\/ul>\n<h3>Paleo\u98f2\u98df\u6cd5\uff08\u539f\u59cb\u4eba\u98f2\u98df\uff09<\/h3>\n<p>CrossFit\u793e\u7fa4\u53e6\u4e00\u6d41\u884c\u98f2\u98df\u6cd5\uff0c\u5f37\u8abf\u5929\u7136\u672a\u52a0\u5de5\u98df\u7269\uff1a<\/p>\n<ul>\n<li><strong>\u53ef\u5403\uff1a<\/strong>\u8089\u985e\u3001\u9b5a\u985e\u3001\u86cb\u3001\u852c\u83dc\u3001\u751f\u679c\u3001\u679c\u4ec1\u3001\u7a2e\u7c7d<\/li>\n<li><strong>\u907f\u514d\uff1a<\/strong>\u7a40\u7269\u3001\u8c46\u985e\u3001\u5976\u88fd\u54c1\u3001\u52a0\u5de5\u7cd6<\/li>\n<li><strong>\u9069\u5408\u5c0d\u8c61<\/strong>\uff1a\u8ffd\u6c42\u6297\u708e\u98f2\u98df\u8207\u6d88\u5316\u7cfb\u7d71\u5065\u5eb7\u7684\u904b\u52d5\u54e1<\/li>\n<\/ul>\n<h3>\u8336\u9910\u5ef3\u8207\u4fbf\u5229\u5e97\u653b\u7565<\/h3>\n<p><strong>\u8336\u9910\u5ef3\u9ede\u9910\u6280\u5de7\uff1a<\/strong><\/p>\n<ul>\n<li>\u9078\u64c7\uff1a\u84b8\u96de\u98ef\u3001\u7626\u53c9\u71d2\u98ef\u3001\u767d\u707c\u83dc + \u767d\u98ef\u3001\u5c11\u751c\u6ab8\u8336<\/li>\n<li>\u907f\u514d\uff1a\u70b8\u7269\u3001\u8178\u7c89\u3001\u6c99\u55f2\u725b\u8089\u3001\u5168\u8102\u5976\u8336<\/li>\n<li>\u6280\u5de7\uff1a\u8d70\u6cb9\u3001\u5c11\u6c41\u3001\u8d70\u7cd6\u6216\u5c11\u7cd6<\/li>\n<\/ul>\n<p><strong>\u4fbf\u5229\u5e97\u5feb\u901f\u88dc\u7d66\uff1a<\/strong><\/p>\n<ul>\n<li>\u8a13\u7df4\u524d\uff1a\u9999\u8549 + \u4f4e\u8102\u5976\u3001\u98ef\u7cf0<\/li>\n<li>\u8a13\u7df4\u5f8c\uff1a\u6731\u53e4\u529b\u5976\u3001\u96de\u80f8\u4e09\u660e\u6cbb\u3001\u5e0c\u81d8\u4e73\u916a<\/li>\n<\/ul>\n<h2>CrossFit\u904b\u52d5\u54e1\u7684\u88dc\u5145\u5291\u9078\u64c7<\/h2>\n<h3>\u5fc5\u5099\u88dc\u5145\u5291<\/h3>\n<ul>\n<li><strong>\u4e73\u6e05\u86cb\u767d\u7c89<\/strong>\uff1a\u8a13\u7df4\u5f8c\u5feb\u901f\u5438\u6536\uff0c\u6bcf\u4efd25-30g<\/li>\n<li><strong>\u808c\u9178<\/strong>\uff1a\u63d0\u5347\u529b\u91cf\u8207\u7206\u767c\u529b\uff0c\u6bcf\u65e55g<\/li>\n<li><strong>BCAA<\/strong>\uff1a\u8a13\u7df4\u4e2d\u6e1b\u5c11\u808c\u8089\u5206\u89e3\uff0c5-10g<\/li>\n<li><strong>\u9b5a\u6cb9\uff08Omega-3\uff09<\/strong>\uff1a\u6e1b\u5c11\u708e\u75c7\uff0c\u6bcf\u65e52-3g 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