***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
WEIGHTED PUSH UPS
3) W.O.D
(A) WEIGHTED PUSH UP 3-3-3-3-3
(B) TABATA - PUSH UP
(C) MAX EFFORT L-HANG X3
*FOR (A) GO AS HEAVY AS POSSIBLE EACH SET AND LOG LOADS. FOR (B) POST LOWEST REP COUNT IN ANY GIVEN ROUND. YOU MAY CHOOSE TO LOG EFFORS FOR (C) BUT IT IS NOT NECESSARY, HOLD POSITION FOR AS LONG AS POSSIBLE AND REST AS NEEDED BETWEEN EFFORTS.
(B) TABATA - PUSH UP
(C) MAX EFFORT L-HANG X3
*FOR (A) GO AS HEAVY AS POSSIBLE EACH SET AND LOG LOADS. FOR (B) POST LOWEST REP COUNT IN ANY GIVEN ROUND. YOU MAY CHOOSE TO LOG EFFORS FOR (C) BUT IT IS NOT NECESSARY, HOLD POSITION FOR AS LONG AS POSSIBLE AND REST AS NEEDED BETWEEN EFFORTS.
**RAMP WOD**
(A) WEIGHTED PUSH UP 3-3-3-3-3
(B) TABATA - PUSH UP
(C) MAX EFFORT L-HANG X3
*FOR (A) GO AS HEAVY AS POSSIBLE EACH SET AND LOG LOADS. FOR (B) POST LOWEST REP COUNT IN ANY GIVEN ROUND. YOU MAY CHOOSE TO LOG EFFORS FOR (C) BUT IT IS NOT NECESSARY, HOLD POSITION FOR AS LONG AS POSSIBLE AND REST AS NEEDED BETWEEN EFFORTS.
- 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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