***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
WEAKNESSES
3) W.O.D
"WEAKNESS WEDNESDAYS"
(A) 20 - 30MINS SKILL WORK ON YOUR CHOICE OF WEAKNESS. THE CHINK(S) IN YOUR ARMOR.
(B) 10-12MIN WOD. MUST INCLUDE THE WEAKNESS OR A PROGRESSION OF THE WEAKNESS YOU CHOSE ABOVE. WOD IS UP TO YOU.
*POST SKILL WORK FOR (A) AND THE WOD YOU PROGRAMMED FOR (B) TO COMMENTS.
NOW THAT IS A SOME EXTRAORDINARY BODY CONTROL!
**RAMP WOD
5 ROUNDS FOR TIME:
5 DEADLIFT( #185 MINIMUM-ASK COACH)
10 BURPEES
+"ON THE MINUTE" (OTM) YOU WILL COMPLETE 10 DOUBLE UNDERS.
**POST TOTAL TIME TO COMPLETE IN COMMENTS. "ON THE MINUTE" MEANS ONCE YOU START YOUR WOD, FOR EACH MINUTE THAT PASSES YOU MUST STOP THE FOCUSED MOVEMENTS (DEADLIFT & BURPEES FOR THIS WOD) AND COMPLETE 10 DOUBLE UNDERS BEFORE CONTINUING. 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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