***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
JUMPING RING PULL UPS
SHOULDER TO OVERHEAD (STO)
SHOULDER TO OVERHEAD (STO)
FIBONACCI 20MINS:
JUMPING RING PULL UPS
STO #75
LUNGES
*THE FIBONACCI SEQUENCE (CLICK FOR MORE INFO) IS AS FOLLOWS.
0, 1, 1, 2, 3, 5, 8, 13, 21, 34,55,89... AND SO ON. EACH NUMBER IS THE SUM OF THE PREVIOUS TWO NUMBERS. FOR CROSSFIT SAKE START WITH THE SECOND 1 IN THE SEQUENCE, THEN DO 2, THEN 3, THEN 5, THEN 8, AND SO ON UNTIL 20 MINS IS UP. POST TOTAL NUMBER OF REPS COMPLETED, OR FOR EXAMPLE 28 PRESS OF FIBONACCI 34 (THE MATH WOULD EQUAL 274 REPS, BUT DOING THE MATH IS NOT NECESSARY). FOR JUMPING RING PULL UPS, RINGS SHALL BE SET AT A HEIGHT ROUGHLY 8" BELOW YOUR STANDING FULLY EXTENDED REACH. FOR LUNGES START REPS WITH SAME LEG EACH TIME, EACH STEP EQUALS 1 REP.
**RAMP WOD**
5 ROUNDS FOR "WORKING" TIME:
10 PULL UP
15 PUSH UP
20 AIR SQUAT25 SIT UPS
*REST 1MINUTE BETWEEN ROUNDS
*POST TOTAL WORKING TIME. WORKING TIME IS START TO FINISH TIME MINUS THE 4 MINS OF REST DURING THE ENTIRE WOD. EXAMPLE: IF YOUR FIRST ROUND ENDS AT 3:14, YOUR SECOND ROUND STARTS AT 4:14. GET IT, GOOD!!
10 PULL UP
15 PUSH UP
20 AIR SQUAT25 SIT UPS
*REST 1MINUTE BETWEEN ROUNDS
*POST TOTAL WORKING TIME. WORKING TIME IS START TO FINISH TIME MINUS THE 4 MINS OF REST DURING THE ENTIRE WOD. EXAMPLE: IF YOUR FIRST ROUND ENDS AT 3:14, YOUR SECOND ROUND STARTS AT 4:14. GET IT, GOOD!!
- 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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