***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
RUNNING
3) W.O.D
EACH FOR TIME:
3 X 800M *REST 90SEC BETWEEN EFFORTS
-REST 2MIN-
3 X 400M *REST 60SEC BETWEEN EFFORTS
-REST 2MIN-
3 X 200M *REST 30SEC BETWEEN EFFORTS
*LOG TIMES FOR EACH EFFORT. GOAL IS TO IDENTIFY PACE, KEEP TIMES FOR ALL EFFORTS ON EACH RESPECTIVE DISTANCE WITHIN A FEW SECONDS.
3 X 800M *REST 90SEC BETWEEN EFFORTS
-REST 2MIN-
3 X 400M *REST 60SEC BETWEEN EFFORTS
-REST 2MIN-
3 X 200M *REST 30SEC BETWEEN EFFORTS
*LOG TIMES FOR EACH EFFORT. GOAL IS TO IDENTIFY PACE, KEEP TIMES FOR ALL EFFORTS ON EACH RESPECTIVE DISTANCE WITHIN A FEW SECONDS.
STRETCH WELL
**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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