***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BARBELL OVERHEAD LUNGE
(A) BARBELL OVERHEAD LUNGE 4-4-4-4-4-4
(B) EMOTM.12
1) 6 BARBELL OVERHEAD LUNGE @ 80% OF 4 REP MAX (PART A)
2) 50 DOUBLE UNDERS
*FOR (A), GET BARBELL LOAD OVERHEAD AND LOCKED OUT, ALTERNATE LEFT THEN RIGHT FOR 4 REPS (2 EACH LEG). GO FOR MAX LOAD BY THE LAST SET. ON (B) USE 80% OF LOAD REACHED DURING (A). FIRST MINUTE DO 6 LUNGES AND REST ANY SECONDS LEFT IN THAT MINUTE WHEN DONE, SECOND MINUTE DO 50 DOUBLE UNDERS AND REST ANY SECONDS LEFT IN THAT MINUTE WHEN DONE, AND SO ON UNTIL 12 MINUTES IS COMPLETE. FOR EACH MISSED MINUTE IF ANY, COUNT A 15 BURPEE PENALTY.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS
- 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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