***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANDSTAND PUSH UP (HSPU)
SUPINE RING ROWS
SUPINE RING ROWS
(A) 3MIN MAX HSPU
(B) 10 MIN LADDER FOR TOTAL REPS AS FOLLOWS:
3 SUPINE RING ROWS
3 BOX JUMP 30"
6 SUPINE RING ROWS
6 BOX JUMP 30"
9 SUPINE RING ROWS
9 BOX JUMP 30"
.... AND SO ON UNTIL 10 MINS IS UP.
*POST REPS ACCOMPLISHED FOR (A) AND TOTAL REPS IN 10 MINS FOR (B).
**RAMP WOD**
(A) 5 ROUNDS:
10 TIRE FLIPS - MED TIRE ~#250
20 PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. HOP IN AND OUT OF TIRE DURING FLIPS.
10 TIRE FLIPS - MED TIRE ~#250
20 PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. HOP IN AND OUT OF TIRE DURING FLIPS.
- 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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