***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT
3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3 WITH 5.SEC PAUSE AT BOTTOM.
(B) 15-20 MINS TO FIND 2RM TOUCH AND GO SQUAT CLEAN FOR THE DAY.
*POST LOADS FOR (A), WORK UP TO HEAVIEST POSSIBLE 3RM WITH A 5 SEC PAUSE ON EACH REP. FOR (B) POST HEAVIEST TOUCH AND GO 2RM SQUAT CLEAN.
(B) 15-20 MINS TO FIND 2RM TOUCH AND GO SQUAT CLEAN FOR THE DAY.
*POST LOADS FOR (A), WORK UP TO HEAVIEST POSSIBLE 3RM WITH A 5 SEC PAUSE ON EACH REP. FOR (B) POST HEAVIEST TOUCH AND GO 2RM SQUAT CLEAN.
**RAMP WOD**
(A) FRONT SQUAT 3-3-3-3-3 WITH 5.SEC PAUSE AT BOTTOM.
(B) 15-20 MINS TO FIND 2RM TOUCH AND GO SQUAT CLEAN FOR THE DAY.
*POST LOADS FOR (A), WORK UP TO HEAVIEST POSSIBLE 3RM WITH A 5 SEC PAUSE ON EACH REP. FOR (B) POST HEAVIEST TOUCH AND GO 2RM SQUAT CLEAN.
(B) 15-20 MINS TO FIND 2RM TOUCH AND GO SQUAT CLEAN FOR THE DAY.
*POST LOADS FOR (A), WORK UP TO HEAVIEST POSSIBLE 3RM WITH A 5 SEC PAUSE ON EACH REP. FOR (B) POST HEAVIEST TOUCH AND GO 2RM SQUAT CLEAN.
- 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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