***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT W/ 3SEC PAUSE
3) W.O.D
(A) FRONT SQUAT W/ 3SEC PAUSE 5-5-5-5
(B) IN FRONT OF A CLOCK SET FOR 12MIN:
1MIN MAX REPS FRONT SQUAT #115
1MIN MAX REPS PUSH PRESS #115
2MIN MAX REPS FRONT SQUAT #115
2MIN MAX REPS PUSH PRESS #115
(B) IN FRONT OF A CLOCK SET FOR 12MIN:
1MIN MAX REPS FRONT SQUAT #115
1MIN MAX REPS PUSH PRESS #115
2MIN MAX REPS FRONT SQUAT #115
2MIN MAX REPS PUSH PRESS #115
3MIN MAX REPS FRONT SQUAT #115
3MIN MAX REPS PUSH PRESS #115
*POST REPS COMPLETED FOR EACH (FRONT SQUAT/PUSH PRESS).
**RAMP WOD**
(A) FRONT SQUAT W/ 3SEC PAUSE 5-5-5-5-5
(B) IN FRONT OF A CLOCK SET FOR 12MIN:
1MIN MAX REPS FRONT SQUAT #95
1MIN MAX REPS PUSH PRESS #95
90SEC MAX REPS FRONT SQUAT #95
90SEC MIN MAX REPS PUSH PRESS #95
(B) IN FRONT OF A CLOCK SET FOR 12MIN:
1MIN MAX REPS FRONT SQUAT #95
1MIN MAX REPS PUSH PRESS #95
90SEC MAX REPS FRONT SQUAT #95
90SEC MIN MAX REPS PUSH PRESS #95
2MIN MAX REPS FRONT SQUAT #95
2MIN MAX REPS PUSH PRESS #95
*POST REPS COMPLETED FOR EACH (FRONT SQUAT/PUSH PRESS).
- 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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