***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANDSTAND PUSH UP (HSPU)
3) W.O.D
FOR TIME:
20 CAL ROW
10 HSPU
20 PUSH UP
18 CAL ROW
8 HSPU
18 PUSH UP
16 CAL ROW
6 HSPU
16 PUSH UP
14 CAL ROW
4 HSPU
14 PUSH UP
12 CAL ROW
2 HSPU
12 PUSH UP
20 CAL ROW
10 HSPU
20 PUSH UP
18 CAL ROW
8 HSPU
18 PUSH UP
16 CAL ROW
6 HSPU
16 PUSH UP
14 CAL ROW
4 HSPU
14 PUSH UP
12 CAL ROW
2 HSPU
12 PUSH UP
*LOG TIME TO COMPLETE. IF YOU DO NOT HAVE A ROWER, SUBSTITUTE DOUBLE UNDERS (REPS - 75/60/45/30/15).
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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