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μ»΄ν”„λ ™

@the.comp.lab

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πŸ†κ²½μŸμ„ μœ„ν•œ 1:1 온라인 μ½”μΉ­ ν”„λ‘œκ·Έλž¨
πŸ”Ήμ•½μ μ€ μ„±μž₯ν•  수 μžˆλŠ” 절호의 기회!
πŸ”Ή1:1 개인 ν”„λ‘œκ·Έλž¨ 문의λ₯Ό μ›ν•˜μ‹œλ©΄ DM 을 λ³΄λ‚΄μ£Όμ„Έμš” πŸ“©
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μ»΄ν”„λž©μ˜ μƒˆλ‘œμš΄ ν”„λ‘œκ·Έλž¨μ΄ κ³΅κ°œλ˜μ—ˆμŠ΅λ‹ˆλ‹€. -1:1 Individual Program -1:1 Barbell Capacity -1:1 Gymnastics -1:1 Engine -1:1 Muscle Building λͺ¨λ“  ν”„λ‘œκ·Έλž¨μ€ κ°œμΈμ—κ²Œ 맞좰 μ„€κ³„λ©λ‹ˆλ‹€. 각자의 λͺ©ν‘œμ— λ§žλŠ” ν”„λ‘œκ·Έλž¨μ„ μ„ νƒν•˜μ„Έμš”. by @the.comp.lab
μ»΄ν”„λž© ν”„λ‘œκ·Έλž¨ κΈˆμ•‘μž…λ‹ˆλ‹€. λͺ¨λ“  ν”„λ‘œκ·Έλž¨μ€ μ΅œμ†Œ 4μ£Ό λ‹¨μœ„λ‘œ μ§„ν–‰λ©λ‹ˆλ‹€. -1:1 Individual Program -1:1 Barbell Capacity -1:1 Gymnastics -1:1 Engine -1:1 Muscle Building by @the.comp.lab
πŸ“ˆμ»΄ν”„λ ™κ³Ό ν•¨κ»˜ν•œμ§€ 35주차에 μ ‘μ–΄λ“  κΉ€ν˜„μš± μ„ μˆ˜μ˜ μ‹€μ œ 일주일 ν”„λ‘œκ·Έλž¨ μž…λ‹ˆλ‹€. ν’€νƒ€μž„ ν¬λ‘œμŠ€ν• μ½”μΉ˜λ‘œ μΌν•˜κ³  있으며 ν•˜λ£¨ 1-2μ„Έμ…˜, μ£Όλ‹Ή 5-8개의 μ„Έμ…˜μ„ μ†Œν™” ν•˜κ³  μžˆμŠ΅λ‹ˆλ‹€. ν˜„μž¬ λ‹¨κ³„λŠ” λΉ„μ‹œμ¦Œ λ§ˆμ§€λ§‰ λ‹¨κ³„μ˜ λΈŒλ¦Ώμ§€λ₯Ό μ§€λ‚˜κ³  있으며, 지ꡬλ ₯κ³Ό μ•½μ μ‹œκ°„λŒ€μ˜ 보완을 λͺ©μ μœΌλ‘œ 두고 ν›ˆλ ¨ μ§„ν–‰μ€‘μž…λ‹ˆλ‹€. κ²½κΈ°λͺ©ν‘œ : -27λ…„ 파이슀트 λ ˆκ±°μ‹œ 및 파이슀트 κ°œμΈμ „ ν€„λ¦¬νŒŒμ΄μ–΄ λͺ©ν‘œ 약점 곡랡 : 1 μˆœμœ„) Full-body Push & Pull Endurance Focusing 상/ν•˜μ²΄ 푸쉬풀 κ·Ό 지ꡬλ ₯ 강화에 μ΄ˆμ μ„ λ‘μ—ˆμŠ΅λ‹ˆλ‹€. 2 μˆœμœ„) Weakness Complement 약점근λ ₯인 ν›„λ©΄μ‚¬μŠ¬κ³Ό νž™νžŒμ§€μ— μš΄λ™λ‹¨μœ„ 증가 λͺ©ν‘œ 3 μˆœμœ„) Pacing Work 12-20λΆ„ μ΄μƒμ˜ 약점 μ‹œκ°„λŒ€μ˜ νŽ˜μ΄μ‹±κ³Ό μš΄μ˜λ²• μˆ™λ‹¬μ΄ ν˜„μž¬ λΉ„μ‹œμ¦Œ λΈŒλ¦Ώμ§€μ˜ λͺ©ν‘œμž…λ‹ˆλ‹€! #μ»΄ν”„λ ™ #ν¬λ‘œμŠ€ν• #κ°œμΈν”„λ‘œκ·Έλž¨ by @the.comp.lab
ν…μŠ€νŠΈμ™€ μ˜¨λΌμΈμœΌλ‘œλŠ” λ³΄μ΄μ§€μ•ŠλŠ”κ²Œ λΆ„λͺ…νžˆ μžˆλ‹€! #ν¬λ‘œμŠ€ν• #κ°œμΈν”„λ‘œκ·Έλž¨ #μ»΄ν”„λ ™ by @the.comp.lab
이번 μ„ μˆ˜ 심측 λΆ„μ„μ—μ„œλŠ” λ‚˜μ˜μ„  μ„ μˆ˜μ˜ 강점과 약점을 λ°”νƒ•μœΌλ‘œ μ–΄λ–€ 뢀뢄을 κ²½κΈ°λ ₯으둜 μ—°κ²°ν•  수 μžˆμ„μ§€ μ‚΄νŽ΄λ΄€μŠ΅λ‹ˆλ‹€! #μ»΄ν”„λ ™ #ν¬λ‘œμŠ€ν• #κ°œμΈν”„λ‘œκ·Έλž¨ by @the.comp.lab
24주차에 μ ‘μ–΄λ“  ν™νƒœν›ˆ μ„ μˆ˜μ˜ 일주일 ν›ˆλ ¨ ν”„λ‘œκ·Έλž¨μž…λ‹ˆλ‹€! ν¬λ‘œμŠ€ν• μ½”μΉ˜μ˜ ν›ˆλ ¨ 여건을 κ³ λ €ν•΄ ν•˜λ£¨ ν•œ μ„Έμ…˜μœΌλ‘œ κ΅¬μ„±ν–ˆκ³ , μ‹œν•©μ€€λΉ„μ‹œ μ›”μˆ˜κΈˆμ€ λ”λΈ”μ„Έμ…˜μœΌλ‘œ μ§‘μ€‘κ³΅λž΅μ„ ν•©λ‹ˆλ‹€. μ§€κΈˆμ€ λΉ„μ‹œμ¦Œμ—μ„œ μ‹œμ¦ŒμœΌλ‘œ λ„˜μ–΄κ°€λŠ” λΈŒλ¦Ώμ§€ ν˜•νƒœμ˜ λΈ”λŸ­μ΄λ©° μ›”μš”μΌλΆ€ν„° κΈˆμš”μΌκΉŒμ§€ λͺ¨λ“  μ„Έμ…˜μ„ μ§„ν–‰ν•œ λ’€ 주말에 νšŒλ³΅μ„ ν•˜λŠ” 흐름을 κ°€μ§‘λ‹ˆλ‹€. κ²½κΈ°λͺ©ν‘œ : -ν¬λ‘œμŠ€ν• μ˜€ν”ˆ μ•„μ‹œμ•„ 탑 100 -κ΅­λ‚΄ κ°œμΈμ „ μ‹œν•© λͺ©ν‘œ 약점 곡랡 : 1 μˆœμœ„) Upper-body Push Absolute Strength 상체 μ΅œλŒ€ κ·Όλ ₯ ν–₯상 2 μˆœμœ„) Heavy Olympic Lifting Stamina κ³ μ€‘λŸ‰ μ˜¬λ¦Όν”½ λ¦¬ν”„νŒ… 3 μˆœμœ„) Hinge Conditioning κ°•ν•œ 슀쿼트 νŒ¨ν„΄μ— λΉ„ν•΄ 약점인 νžŒμ§€ νŒ¨ν„΄μ˜ λ³Όλ₯¨κ³Ό 강도 ν–₯상 μ„ μˆ˜ 개인기둝 : 슀쿼트 415 νŒŒμš΄λ“œ λ°λ“œ 475 νŒŒμš΄λ“œ μŠ€λ‚΄μΉ˜ 245 νŒŒμš΄λ“œ 클린 305 νŒŒμš΄λ“œ This is a look at Hong Tae-hoon’s weekly training program. Considering his schedule and training environment as a CrossFit coach, his program is structured around one session per day. During competition preparation, Monday, Wednesday, and Friday are structured as double-session days to place a greater emphasis on key areas. He is currently in a bridge block transitioning from the off-season into the competitive season. He trains Monday through Friday, followed by the weekend for recovery. Competition Goals * Top 100 in the CrossFit Open Asia * Individual competition goals in Korea Training Priorities 1st β€” Upper-Body Push Absolute Strength Improving upper-body maximal strength 2nd β€” Heavy Olympic Lifting Stamina Building stamina and consistency with heavy Olympic lifting 3rd β€” Hinge Conditioning Voleum Training Athelte PRs Back Squat: 415 lb Deadlift: 475 lb Snatch: 245 lb Clean: 305 lb #ν¬λ‘œμŠ€ν• #κ°œμΈν”„λ‘œκ·Έλž¨ #μ»΄ν”„λ ™ by @the.comp.lab
μœ λ™μ±„ μ„ μˆ˜λŠ” μ œμ‘°μ—… μ‚¬λ¬΄μ§μœΌλ‘œ κ·Όλ¬΄ν•˜λ©° ν›ˆλ ¨μ„ λ³‘ν–‰ν•˜κ³  μžˆλŠ” ν‰λ²”ν•œ 직μž₯μΈμž…λ‹ˆλ‹€. 그리고 μ»΄ν”„λ ™κ³Ό ν•¨κ»˜ μ•½ 6κ°œμ›”μ§Έ ν›ˆλ ¨μ„ 이어가고 μžˆλŠ” μ„ μˆ˜μ£ . νšŒμ›μœΌλ‘œμ„œ 1:1 ν”„λ‘œκ·Έλž¨μ„ μ†Œν™”ν•œλ‹€λŠ” 것은 생각보닀 쉽지 μ•Šμ€ μΌμž…λ‹ˆλ‹€. 직μž₯ μƒν™œκ³Ό ν›ˆλ ¨μ„ 병행해야 ν•˜κΈ° λ•Œλ¬Έμž…λ‹ˆλ‹€. ν•˜μ§€λ§Œ κ°œμΈν”„λ‘œκ·Έλž¨μ—μ„œλŠ” μŠ€μΌ€μ₯΄κ³Ό μ‹œκ°„μ΄ λ¬Έμ œλ˜μ§€ μ•ŠμŠ΅λ‹ˆλ‹€. 동채 μ„ μˆ˜λŠ” 퇴근 ν›„ ν•˜λ£¨ 50-60λΆ„, ν™”μš”μΌμ—λŠ” 90λΆ„μ˜ 개인 ν›ˆλ ¨ μ‹œκ°„μ„ νˆ¬μžν•˜λ©° 기초 슀트렝슀, μ§λ„€μŠ€ν‹± μŠ€ν‚¬, 그리고 μš΄λ™ 좜λ ₯을 κ°œμ„ ν•˜λŠ” 데 μ§‘μ€‘ν•˜κ³  μžˆμŠ΅λ‹ˆλ‹€. 맀주 μ†Œν†΅ν•˜λ©° ν†΅μ¦μ΄λ‚˜ ν›ˆλ ¨ λΈ”λŸ­μ˜ 진행도λ₯Ό μ²΄ν¬ν•˜λ©° μ§„ν–‰ν•˜κ³  μžˆμŠ΅λ‹ˆλ‹€. 컴프렙은 λ³΅μ‚¬ν•˜κ³  λΆ™μ—¬ λ„£λŠ” λ°©μ‹μ˜ ν”„λ‘œκ·Έλž˜λ°μ„ ν•˜μ§€ μ•ŠμŠ΅λ‹ˆλ‹€. 각자의 λͺ©ν‘œμ™€ 약점, ν›ˆλ ¨ ν™˜κ²½κ³Ό κ°€μš© μ‹œκ°„μ— 맞좰 λͺ¨λ‘μ—κ²Œ μ„œλ‘œ λ‹€λ₯Έ ν”„λ‘œκ·Έλž¨μ„ μ œκ³΅ν•©λ‹ˆλ‹€. λ‚˜λŠ” μ½”μΉ˜κ°€ μ•„λ‹ˆλΌμ„œ μ•ˆ 될 κ±°μ•Ό, 직μž₯인이라 ν›ˆλ ¨ μ‹œκ°„μ΄ λΆ€μ‘±ν•΄μ„œ μ•ˆ 될 κ±°μ•Ό. 혼자 κ³ λ―Όν•˜μ§€ λ§ˆμ„Έμš” 제발!! #ν¬λ‘œμŠ€ν• #μ»΄ν”„λ ™ #κ°œμΈν”„λ‘œκ·Έλž¨ by @the.comp.lab
μ‹€μ œ λ‚˜μ˜μ„  μ„ μˆ˜μ˜ 일주일 ν›ˆλ ¨ ν”„λ‘œκ·Έλž¨μž…λ‹ˆλ‹€. ν¬λ‘œμŠ€ν• λ°•μŠ€ μ˜€λ„ˆμ˜ 일상과 ν›ˆλ ¨ 여건을 κ³ λ €ν•΄ ν•˜λ£¨ ν•œ μ„Έμ…˜μœΌλ‘œ κ΅¬μ„±ν–ˆμœΌλ©° 주어진 μ‹œκ°„ μ•ˆμ—μ„œ λͺ©ν‘œ 달성에 ν•„μš”ν•œ ν›ˆλ ¨μ„ μš°μ„ μˆœμœ„μ— 따라 λ°°μΉ˜ν•©λ‹ˆλ‹€. κ²½κΈ°λͺ©ν‘œ : κ°œμΈμ „ μ‹œν•© 포디움 μž…μƒ 및 약점 곡랡 약점 곡랡 : 1 μˆœμœ„) Lower-body Push Endurance ν•˜μ²΄ ν‘Έμ‹œ λ™μž‘μ˜ 지ꡬλ ₯κ³Ό 10λΆ„ μ΄μƒμ˜ λ©”νŠΈμ½˜μ—μ„œ 지속적인 μΉ΄λ””μ˜€ 좜λ ₯을 μœ μ§€ν•˜λŠ” λŠ₯λ ₯ ν–₯상 2 μˆœμœ„) Aerobic Capacity λ¨Έμ‹  μΉ΄λ””μ˜€μ˜ μˆ˜ν–‰ μš©λŸ‰κ³Ό ν›ˆλ ¨ λ³Όλ₯¨μ„ μ μ§„μ μœΌλ‘œ ν™•μž₯ 및 적응 3 μˆœμœ„) Heavy Olympic Lifting Stamina κ³ μ€‘λŸ‰ μ˜¬λ¦Όν”½ λ¦¬ν”„νŒ…μ—μ„œ 반볡 μˆ˜ν–‰ λŠ₯λ ₯κ³Ό μŠ€ν…Œλ―Έλ‚˜ ν–₯상 μ„ μˆ˜ 개인기둝 : μŠ€λ‚΄μΉ˜ : 255νŒŒμš΄λ“œ λ°λ“œλ¦¬ν”„νŠΈ: 465νŒŒμš΄λ“œ 슀쿼트: 455νŒŒμš΄λ“œ 클린 : 340νŒŒμš΄λ“œ 링 λ¨ΈμŠ¬μ—… : 23개 Competition Goal Podium Finish in Individual Competition & Weakness Development Training Priorities Priority 1 β€” Lower-Body Push Endurance Improve endurance in lower-body pushing movements and the ability to sustain cardio output during metcons lasting 10 minutes or longer. Priority 2 β€” Aerobic Capacity Gradually expand and adapt to increased machine cardio capacity and training volume. Priority 3 β€” Heavy Olympic Lifting Stamina Improve repeatability and stamina during heavy Olympic lifting. Athlete PRs Snatch: 255 lbs Deadlift: 465 lbs Back Squat: 455 lbs Clean: 340 lbs Ring Muscle-Ups: 23 reps #ν¬λ‘œμŠ€ν• #κ°œμΈν”„λ‘œκ·Έλž¨ #μ»΄ν”„λ ™ by @the.comp.lab
λ”μš±λ” λ””ν…ŒμΌν•œ ν”„λ‘œκ·Έλž¨μ„ μ›ν•˜μ‹œλ©΄ μ»΄ν”„λ ™κ³Ό μƒλ‹΄ν•΄λ³΄μ„Έμš”! λŒ“κΈ€μ— β€œκ·Όμ§€κ΅¬λ ₯”을 λ‚¨κ²¨μ£Όμ‹œλ©΄ β€˜λ³΄μ‘°μš΄λ™ ν”„λ‘œκ·Έλž˜λ° κ°€μ΄λ“œβ€˜λ₯Ό DM 으둜 λ³΄λ‚΄λ“œλ¦½λ‹ˆλ‹€ πŸ“© by @the.comp.lab
νšŒλ³΅μ„ μœ„ν•œ μ‚¬μš°λ‚˜ κ°€μ΄λ“œπŸ“Œ ν¬λ‘œμŠ€ν• μ„ μˆ˜λ“€μ„ μœ„ν•œ λ””ν…ŒμΌ 정보λ₯Ό μ›ν•˜μ‹ λ‹€λ©΄ μ €μž₯ν•˜κ³  λ°›μ•„λ³΄μ„Έμš”πŸ“© #ν¬λ‘œμŠ€ν• #κ°œμΈν”„λ‘œκ·Έλž¨ #μ»΄ν”„λ ™ by @the.comp.lab
@the.comp.lab 1:1 개인 ν”„λ‘œκ·Έλž¨μ€ μ§€κΈˆ 보닀 더더더 κ°œμΈν™”λ˜μ–΄μ•Όν•˜κ³  κ·Έμ € μ½”μΉ˜μ˜ λ…ΈνŠΈλΆμ—μ„œλ§Œ λλ‚˜λ©΄ μ•ˆλœλ‹€κ³  μƒκ°ν•©λ‹ˆλ‹€. #ν¬λ‘œμŠ€ν• #κ°œμΈν”„λ‘œκ·Έλž¨ #μ˜¨λΌμΈμ½”μΉ­ by @the.comp.lab
2026 Games Event 10 λΆ„μ„πŸ“Œ 두 μ„ μˆ˜μ˜ 힘 μ°¨μ΄λŠ” 크지 μ•Šμ•˜μŠ΅λ‹ˆλ‹€. Front Squat PR μ—­μ‹œ 거의 λΉ„μŠ·ν–ˆκ³  μ•žμ„œ CrossFit Total Event μ—μ„œ 슀쿼트 기둝도 Lucy Campbell μ„ μˆ˜κ°€ 5νŒŒμš΄λ“œ 더 λ†’μ•˜κ³  였히렀 체쀑과 μ΅œλŒ€ κ·Όλ ₯μ—μ„œλ„ 차이가 μžˆμ—ˆμŠ΅λ‹ˆλ‹€. ν•˜μ§€λ§Œ κ²½κΈ°μ—μ„œ κ²°κ³Όλ₯Ό λ§Œλ“  것은 힘의 크기가 μ•„λ‹Œ νž˜μ„ μ‚¬μš©ν•˜λŠ” νŒ¨ν„΄μ΄μ—ˆμŠ΅λ‹ˆλ‹€. 같은 행클린 λ™μž‘μ—μ„œλ„ Lucy Campbell μ„ μˆ˜λŠ” νž™ μš°μ„Έ νŒ¨ν„΄μœΌλ‘œ μΌμ–΄λ‚˜λ©° 상체가 λ¬΄λ„ˆμ Έ λΉ„νš¨μœ¨μ μ΄μ—ˆκ³ , Emma Lawson μ„ μˆ˜λŠ” 무릎 μš°μ„Έ νŒ¨ν„΄μœΌλ‘œ νž˜μ„ μ „λ‹¬ν•˜λ©° 비ꡐ적 상체가 μ„œ μžˆμ–΄ 효율적으둜 λΉ λ₯΄κ²Œ μ—°κ²°ν–ˆμŠ΅λ‹ˆλ‹€. 이런 μ‹€μˆ˜λ§Œ μ—†μ—ˆλ‹€λ©΄ Lucy μ„ μˆ˜λŠ” 포디움 3μœ„κ°€ μ•„λ‹ˆλΌ 2 μœ„ μžλ¦¬μ— μ˜¬λžμ„ 상황이라 λ„ˆλ¬΄λ‚˜ μ•„μ‰¬μš΄ ν•œ μž₯면이라 뢄석을 ν•΄λ³΄μ•˜μŠ΅λ‹ˆλ‹€. 상체 ν¬μ§€μ…˜μ˜ μ°¨μ΄λŠ” λ‹¨μˆœνžˆ μžμ„Έλ₯Ό 잘 μž‘μ•„μ„œ λ§Œλ“€μ–΄μ§„ 것이 μ•„λ‹ˆλΌ, ν•˜μ²΄μ—μ„œ μ‹œμž‘λ˜λŠ” νž˜μ“°μž„μ˜ μ°¨μ΄μ—μ„œ λ‚˜μ˜¨ κ²°κ³Όμž…λ‹ˆλ‹€. λ§Žμ€ μ‚¬λžŒλ“€μ„ 무릎과 νž™ μš°μ„ΈνŒ¨ν„΄μœΌλ‘œ λ‚˜λˆŒ 수 μžˆλŠ”λ° μ²΄ν˜•μ μΈ λ¬Έμ œλ‚˜ 닀리와 ν—ˆλ¦¬κΈΈμ΄μ— 따라 효율적인 μžμ„Έκ°€ λ‚˜λ‰˜κΈ°λ„ ν•©λ‹ˆλ‹€. μ΄λŸ¬ν•œ νŒ¨ν„΄μ€ ν…œν¬ 슀쿼트, 퍼즈 슀쿼트 같은 ν›ˆλ ¨ ν‹€, ν˜Ήμ€ μ½”μΉ˜μ˜ κΎΈμ€€ν•œ λͺ¨λ‹ˆν„°λ§μ„ 톡해 κ°œμ„ ν•  수 μžˆμŠ΅λ‹ˆλ‹€. #μ»΄ν”„λ ™ #좜처 #Crossfitgames by @the.comp.lab

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