***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT SNATCH
(A) SNATCH BALANCE 3-3-3-3-3
(B) E.M.O.T.M (EVERY MINUTE ON THE MINUTE) 8MIN :
2 SQUAT SNATCH @ 80%1RM
*POST LOADS ACHIEVED FOR (A) AND REFERENCE 10/26/12 FOR S.SNATCH 1RM (B), COMPLETE THE 2 REPS PER MINUTE FOR 8MINS. IF YOU DO NOT COMPLETE THE REP IN ANY GIVEN MINUTE, YOUR WOD IS OVER, POST MINS COMPLETED.
SATURDAY 12/15/12 WHITEBOARD - OPEN BOX
SUNDAY 12/16/12 WHITEBOARD - OPEN BOX
WHITEBOARD FOR TODAY
**RAMP WOD**
3 ROUNDS OF
4 ROPE UP DOWNS
8 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)
24 HR PUSH UPS
36 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
- 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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