***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN
3) W.O.D
(A) FRONT SQUAT 3-10
(B) COMPLEX 1-1-1-1-1 *HANG CLEAN + FULL CLEAN = 1
(C) 4" DEFICIT CLEAN HIGH PULL 3-3-3-3
*LOG LOADS FOR ALL. FOR (A) WORK UP TO A 3RM THEN BACK OFF FOR A 10RM. FOR (B) TOUCH & GO REQUIRED.
(B) COMPLEX 1-1-1-1-1 *HANG CLEAN + FULL CLEAN = 1
(C) 4" DEFICIT CLEAN HIGH PULL 3-3-3-3
*LOG LOADS FOR ALL. FOR (A) WORK UP TO A 3RM THEN BACK OFF FOR A 10RM. FOR (B) TOUCH & GO REQUIRED.
**RAMP WOD**
(A) FRONT SQUAT 3-10
(B) COMPLEX 1-1-1-1-1 *HANG CLEAN + FULL CLEAN = 1
(C) 4" DEFICIT CLEAN HIGH PULL 3-3-3-3
*LOG LOADS FOR ALL. FOR (A) WORK UP TO A 3RM THEN BACK OFF FOR A 10RM. FOR (B) TOUCH & GO REQUIRED.
- 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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