***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BAND SPRINTS
3) W.O.D
(A) 6 ROUNDS:
50YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 5 ROUNDS EACH FOR TIME:
250M ROW
REST 60 SEC BETWEEN EACH EFFORT.* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A HEAVY BAND WITH PARTNER. POST TIMES FOR EACH ROUND FOR (B). IF YOU DO NOT HAVE A PARTNER FOR (A) USE A SLED FOR RESISTANCE.
50YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 5 ROUNDS EACH FOR TIME:
250M ROW
REST 60 SEC BETWEEN EACH EFFORT.* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A HEAVY BAND WITH PARTNER. POST TIMES FOR EACH ROUND FOR (B). IF YOU DO NOT HAVE A PARTNER FOR (A) USE A SLED FOR RESISTANCE.
**RAMP WOD**
10 ROUNDS OF:
50M SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
*NO TIME COMPONENT FOR EACH EFFORT, BUT THESE SHOULD BE PERFORMED AT MAX EFFORT.
50M SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
*NO TIME COMPONENT FOR EACH EFFORT, BUT THESE SHOULD BE PERFORMED AT MAX EFFORT.
- 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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