***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT
3) W.O.D
(A) FIVE ROUNDS EACH FOR TIME:
10 FRONT SQAUT #135
10 PUSH JERK #135
20 PULL UPS
REST 90 SEC.
(B) RUN 1 MILE FOR TIME.
*POST TIME FOR EACH ROUND OF (A) AND TIME FOR (B).
10 FRONT SQAUT #135
10 PUSH JERK #135
20 PULL UPS
REST 90 SEC.
(B) RUN 1 MILE FOR TIME.
*POST TIME FOR EACH ROUND OF (A) AND TIME FOR (B).
**RAMP WOD**
(A) FIVE ROUNDS EACH FOR TIME:
10 FRONT SQAUT #95
10 PUSH JERK #95
10 PULL UPS
REST 90 SEC.
(B) RUN 1 MILE FOR TIME.
*POST TIME FOR EACH ROUND OF (A) AND TIME FOR (B).
10 FRONT SQAUT #95
10 PUSH JERK #95
10 PULL UPS
REST 90 SEC.
(B) RUN 1 MILE FOR TIME.
*POST TIME FOR EACH ROUND OF (A) AND TIME FOR (B).
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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