***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SPRINT
3) W.O.D
(A) 15 ROUNDS OF:
50YD SPRINT
REST 60 SEC.
(B) TABATA - SITUPS - CLICK HERE FOR DEMO
* POST TIMES FOR EACH SPRINT ON (A) IF YOU HAVE SOMEONE TO HANDLE STOPWATCH. IF YOU DONT HAVE ANY ONE THATS FINE, MAKE SURE YOU GO ALL OUT EFFORT EACH SPRINT, REST THE 60 SECONDS AFTER EACH AND REPEAT UNTIL 15 EFFORTS ARE COMPLETE. FOR (B) TABATA IS 8 ROUNDS OF 20 SEC WORK / 10 SEC REST, YOUR SCORE AFTER THE 8 ROUNDS ARE COMPLETE IS THE LOWEST REP COUNT IN ANY GIVEN ROUND. TOTAL TIME TO COMPLETE TABATA IS 4MIN.
50YD SPRINT
REST 60 SEC.
(B) TABATA - SITUPS - CLICK HERE FOR DEMO
* POST TIMES FOR EACH SPRINT ON (A) IF YOU HAVE SOMEONE TO HANDLE STOPWATCH. IF YOU DONT HAVE ANY ONE THATS FINE, MAKE SURE YOU GO ALL OUT EFFORT EACH SPRINT, REST THE 60 SECONDS AFTER EACH AND REPEAT UNTIL 15 EFFORTS ARE COMPLETE. FOR (B) TABATA IS 8 ROUNDS OF 20 SEC WORK / 10 SEC REST, YOUR SCORE AFTER THE 8 ROUNDS ARE COMPLETE IS THE LOWEST REP COUNT IN ANY GIVEN ROUND. TOTAL TIME TO COMPLETE TABATA IS 4MIN.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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