***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BURPEE BAR MUSCLE UP
3) W.O.D
(A) FOR TIME:
100 BALL SLAMS #30
+ AT EACH BREAK IN ACTION 5 BURPEE BAR MUSCLE UP
(B) FOR TIME:
200M SLED SPRINT PUSH #135
+ AT EACH BREAK IN ACTION 30 AIR SQUAT
(C) 3 MIN MAX - CALORIES ON AIRDYNE OR DUs
* LOG TIME TO COMPLETE AND NUMBER OF BREAKS FOR EACH (A & B). ALSO CALORIES OR NUMBER OF DUs FOR (C).
100 BALL SLAMS #30
+ AT EACH BREAK IN ACTION 5 BURPEE BAR MUSCLE UP
(B) FOR TIME:
200M SLED SPRINT PUSH #135
+ AT EACH BREAK IN ACTION 30 AIR SQUAT
(C) 3 MIN MAX - CALORIES ON AIRDYNE OR DUs
* LOG TIME TO COMPLETE AND NUMBER OF BREAKS FOR EACH (A & B). ALSO CALORIES OR NUMBER OF DUs FOR (C).
**RAMP WOD**
(A) FOR TIME:
100 BALL SLAMS #20
+ AT EACH BREAK IN ACTION 5 BURPEE BAR MUSCLE UP
(B) FOR TIME:
200M SLED SPRINT PUSH #95
+ AT EACH BREAK IN ACTION 30 AIR SQUAT
(C) 3 MIN MAX - CALORIES ON AIRDYNE OR DUs
* LOG TIME TO COMPLETE AND NUMBER OF BREAKS FOR EACH (A & B). ALSO CALORIES OR NUMBER OF DUs FOR (C).
- 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.
No comments:
Post a Comment