***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
3) W.O.D
(A) 8 ROUNDS FOR TIME:
8 BARBELL ROLL OUT
8 BROAD JUMPS
(B) RUN 20 MINS FOR DISTANCE.
*LOG TIME TO COMPLETE (A), THE TARGETED DISTANCE FOR EACH BROAD JUMP IS YOUR HEIGHT. FOR (B) LOG TOTAL DISTANCE COVERED IN 20 MINS, TRY TO MAINTAIN ABOUT 80% EFFORT.
8 BARBELL ROLL OUT
8 BROAD JUMPS
(B) RUN 20 MINS FOR DISTANCE.
*LOG TIME TO COMPLETE (A), THE TARGETED DISTANCE FOR EACH BROAD JUMP IS YOUR HEIGHT. FOR (B) LOG TOTAL DISTANCE COVERED IN 20 MINS, TRY TO MAINTAIN ABOUT 80% EFFORT.
**RAMP WOD**
(A) 6 ROUNDS FOR TIME:
6 BARBELL ROLL OUT
6 BROAD JUMPS
(B) RUN 20 MINS FOR DISTANCE.
*LOG TIME TO COMPLETE (A), THE TARGETED DISTANCE FOR EACH BROAD JUMP IS YOUR HEIGHT. FOR (B) LOG TOTAL DISTANCE COVERED IN 20 MINS, TRY TO MAINTAIN ABOUT 80% EFFORT.
- 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.
A)14:12 *Sunday weighted GHD Situps #10WBall
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