***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
ROWING - HIGH INTENSITY EFFICIENCY
3) W.O.D
(A) EVERY 3 MINS AS FAST AS POSSIBLE FOR 18 MINS:
10 CAL ROW
10 JUMP OVER BOX 24"
10 BURPEES
(B) 4 X 15 WEIGHTED BACK EXTENSION #30
*LOG AVG TIME TO COMPLETE WORK ON EACH ROUND OF (A), REST ANY REMAINING TIME IN EACH 3 MINS ONCE RXd WORK IS COMPLETE. GOAL IS TO RED LINE EACH EFFORT. COMPLETE (B) FOR QUALITY NOT TIME.
10 CAL ROW
10 JUMP OVER BOX 24"
10 BURPEES
(B) 4 X 15 WEIGHTED BACK EXTENSION #30
*LOG AVG TIME TO COMPLETE WORK ON EACH ROUND OF (A), REST ANY REMAINING TIME IN EACH 3 MINS ONCE RXd WORK IS COMPLETE. GOAL IS TO RED LINE EACH EFFORT. COMPLETE (B) FOR QUALITY NOT TIME.
- 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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