***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
AIRDYNE
3) W.O.D
(A) AIRDYNE 50-40-30-20-10 CAL
(B) 4 X 15 GHD SIT UP
* ON (A) REST 1:1 EACH EFFORT AND LOG TIMES FOR EACH. FOR (B) THERE IS NO TIME PRIORITY. IF YOU DO NOT HAVE A GHD AVAILABLE COMPLETE 5 X 10 TOES TO BAR, AND EAITHER WAY COMPLETE EACH SET AS QUICKLY AS POSSIBLE. REST AS NEEDED BETWEEN SETS.
(B) 4 X 15 GHD SIT UP
* ON (A) REST 1:1 EACH EFFORT AND LOG TIMES FOR EACH. FOR (B) THERE IS NO TIME PRIORITY. IF YOU DO NOT HAVE A GHD AVAILABLE COMPLETE 5 X 10 TOES TO BAR, AND EAITHER WAY COMPLETE EACH SET AS QUICKLY AS POSSIBLE. REST AS NEEDED BETWEEN SETS.
**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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