Thursday, April 30, 2015

THURSDAY. APRIL 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT
TOES TO BAR


3) W.O.D
(A) 15 MIN TO FIND - BACK SQUAT 3RM
(B) FOR TIME:
30 TOES TO BAR
15 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)
25 TOES TO BAR
12 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)
20 TOES TO BAR
9 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)
15 TOES TO BAR
6 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)
* POST 3RM FOR (A) AND TIME TO COMPLETE (B). IF YOU USED 75% OF YOUR 3RM BECAUSE IT WAS GREATER THAN #205 ON (B), POST WHAT LOAD YOU USED. 





**RAMP WOD**
(A) 15 MIN TO FIND - BACK SQUAT 3RM
(B) FOR TIME:
30 KNEES TO ELBOWS
15 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)
25 KNEES TO ELBOWS
12 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)
20 KNEES TO ELBOWS
9 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)
15 KNEES TO ELBOWS
6 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)
* POST 3RM FOR (A) AND TIME TO COMPLETE (B). IF YOU USED 75% OF YOUR 3RM BECAUSE IT WAS GREATER THAN #165 ON (B), POST WHAT LOAD YOU 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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