***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.
**RAMP WOD**
(A) FOR TIME:
RUN 800M
+
5 ROUNDS OF:
15 BURPEES
15 KB SUMO DEADLIFT HIGH PULL
+
RUN 800M
-REST 3MIN-
(B) EMOTM.8:
8 PULL UPS
*POST TIME TO COMPLETE (A) IN COMMENTS. FOR (B) START AN 8MIN CLOCK COUNTING DOWN. WITHIN EACH MINUTE YOU NEED TO COMPLETE 8 PULL UPS BEFORE THE MINUTE EXPIRES, WHATEVER TIME IS LEFT IN THAT MINUTE IS YOUR REST PERIOD. GET EM DONE FAST EACH MINUTE TO ALLOW MAX REST. ENJOY!
RUN 800M
+
5 ROUNDS OF:
15 BURPEES
15 KB SUMO DEADLIFT HIGH PULL
+
RUN 800M
-REST 3MIN-
(B) EMOTM.8:
8 PULL UPS
*POST TIME TO COMPLETE (A) IN COMMENTS. FOR (B) START AN 8MIN CLOCK COUNTING DOWN. WITHIN EACH MINUTE YOU NEED TO COMPLETE 8 PULL UPS BEFORE THE MINUTE EXPIRES, WHATEVER TIME IS LEFT IN THAT MINUTE IS YOUR REST PERIOD. GET EM DONE FAST EACH MINUTE TO ALLOW MAX REST. 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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