Monday, June 23, 2014

FRIDAY. JUNE 20. 2014

***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GYMNASTICS

3) W.O.D
(A) 10 ROUNDS FOR TIME:
10 RING PUSH UPS
20 AIR SQUAT
(B) 5 ROUNDS:
MAX SUPINE PLANK HOLD 
REST 1 MIN
*POST TIME TO COMPLETE (A) AND TIME FOR EACH PLANK (B). USE BOXES FOR  SUPPORT AT SHOULDERS AND AT FEET FOR SUPINE PLANKS. PICTURE BELOW DEPICTS SELF SUPPORTED VERSION IF NO BOXES AVAILABLE.



SUPINE PLANK HOLD


**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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