***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
PULLING STRENGTH - WARM UP PULL UP TECHNIQUE FOR (A).
3) W.O.D
(A) EVERY 2 MIN FOR 16 MIN:
FIRST 2 MIN - MAX EFFORT PULL UPS (1 SET TO FAILURE THEN REST)
SECOND 2 MIN - 15 GHD SIT UP (1 SET UNBROKEN THEN REST)
...CONTINUE TO ALTERNATE FOR 16 MINS (4 EFFORTS EACH MOVEMENT).
(B) 2 EFFORTS EACH FOR TIME - MAX HANDSTAND HOLD (REST 90 SEC BETWEEN)
*LOG REPS COMPLETED FOR (A) ALSO TIME FOR EACH EFFORT OF (B).
(A) EVERY 2 MIN FOR 16 MIN:
FIRST 2 MIN - MAX EFFORT PULL UPS (1 SET TO FAILURE THEN REST)
SECOND 2 MIN - 15 GHD SIT UP (1 SET UNBROKEN THEN REST)
...CONTINUE TO ALTERNATE FOR 16 MINS (4 EFFORTS EACH MOVEMENT).
(B) 2 EFFORTS EACH FOR TIME - MAX HANDSTAND HOLD (REST 90 SEC BETWEEN)
*LOG REPS COMPLETED FOR (A) ALSO TIME FOR EACH EFFORT OF (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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