***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
DOUBLE UNDERS
3) W.O.D
(A) WARM UP TO A MED /HEAVY 5 REP DEADLIFT THEN COMPLETE (B).
(B) FOR TIME "DIANE" 21-15-9 OF:
DEADLIFT #225
HANDSTAND PUSH UPS
*POST LOAD REACHED FOR (A) AND TIME TO COMPLETE (B).
(B) FOR TIME "DIANE" 21-15-9 OF:
DEADLIFT #225
HANDSTAND PUSH UPS
*POST LOAD REACHED FOR (A) AND TIME TO COMPLETE (B).
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**RAMP WOD**
(A) 5-5-5-5-5
(B) 21-15-9 FOR TIME OF:
DEADLIFT @60% 5RM
+
5 WALL CLIMBS AFTER EACH REP ROUND.
*FOR (A) WORK UP TO A 5RM DEADLIFT AND POST. USE 60% OF YOUR 5RM FROM (A) FOR LOAD ON (B). YOU'LL DO 21 DEADLIFT / 5 WALL CLIMB, THEN 15 DEADS / 5 WALL CLIMB, AND FINALLY 9 DEADS / 5 WALL CLIMB. POST TIME TO COMPLETE AND LOAD USED.
(B) 21-15-9 FOR TIME OF:
DEADLIFT @60% 5RM
+
5 WALL CLIMBS AFTER EACH REP ROUND.
*FOR (A) WORK UP TO A 5RM DEADLIFT AND POST. USE 60% OF YOUR 5RM FROM (A) FOR LOAD ON (B). YOU'LL DO 21 DEADLIFT / 5 WALL CLIMB, THEN 15 DEADS / 5 WALL CLIMB, AND FINALLY 9 DEADS / 5 WALL CLIMB. POST TIME TO COMPLETE AND LOAD USED.
- 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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