***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BENCH PRESS - WORK UP TO 75% BW IN SETS OF 5 REPS
3) W.O.D
3 ROUNDS:
2 MIN MAX - BENCH @ 75% BW
2MIN MAX - MUSCLE UP
2 MIN ASSAULT BIKE CAL
REST 3 MINS
*LOG TOTAL REPS FOR EACH MOVEMENT AFTER 3 ROUNDS.
2 MIN MAX - BENCH @ 75% BW
2MIN MAX - MUSCLE UP
2 MIN ASSAULT BIKE CAL
REST 3 MINS
*LOG TOTAL REPS FOR EACH MOVEMENT AFTER 3 ROUNDS.
**RAMP WOD**
3 ROUNDS:
2 MIN MAX - BENCH @ 65% BW
2MIN MAX - PULL UP
2 MIN ASSAULT BIKE CAL
REST 3 MINS
*LOG TOTAL REPS FOR EACH MOVEMENT AFTER 3 ROUNDS.
2 MIN MAX - BENCH @ 65% BW
2MIN MAX - PULL UP
2 MIN ASSAULT BIKE CAL
REST 3 MINS
*LOG TOTAL REPS FOR EACH MOVEMENT AFTER 3 ROUNDS.
- 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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