***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
MUSCLE UP
(A) FOR TIME:
30 MUSCLE UPS
(B) 2MIN MAX - AIR SQUAT
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS. ALSO POST REPS FOR (B).
WHITEBOARD
**RAMP WOD**
(A) WORK UP TO A 3RM SQUAT SNATCH
(B) E.M.O.T.M FOR 8MIN OF:
5 SQUAT SNATCH #75
*POST 3RM LOAD REACHED FOR (A). FOR (B) DO 5 SQUAT SNATCH THE FIRST MINUTE AND REST THE REMAINING TIME, ONCE THE SECOND MINUTE STARTS DO ANOTHER 5 REPS AND REST THE REMAINING TIME OF THAT MINUTE, AND SO ON UNTIL 8 MINS IS UP. IF YOU DO NOT COMPLETE THE 5 REPS IN ANY GIVEN MINUTE COUNT A 10 BURPEE PENALTY FOR EACH. ENJOY.
(B) E.M.O.T.M FOR 8MIN OF:
5 SQUAT SNATCH #75
*POST 3RM LOAD REACHED FOR (A). FOR (B) DO 5 SQUAT SNATCH THE FIRST MINUTE AND REST THE REMAINING TIME, ONCE THE SECOND MINUTE STARTS DO ANOTHER 5 REPS AND REST THE REMAINING TIME OF THAT MINUTE, AND SO ON UNTIL 8 MINS IS UP. IF YOU DO NOT COMPLETE THE 5 REPS IN ANY GIVEN MINUTE COUNT A 10 BURPEE PENALTY FOR EACH. ENJOY.
- 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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