***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SPRINTING
ROWING
ROWING
3) W.O.D
(A) 6 EFFORTS EACH FOR TIME:
SPRINT 100M
*REST ~3 MIN THEN...
(B) EVERY 90 SEC FOR 12 MINS:
20 CAL ROW *FULL DAMPER SETTING (10)
*LOG TIMES FOR EACH EFFORT OF (A), REST 1:1. LOG IF YOU MISSED ANY EFFORTS OF (B).
SPRINT 100M
*REST ~3 MIN THEN...
(B) EVERY 90 SEC FOR 12 MINS:
20 CAL ROW *FULL DAMPER SETTING (10)
*LOG TIMES FOR EACH EFFORT OF (A), REST 1:1. LOG IF YOU MISSED ANY EFFORTS OF (B).
**RAMP WOD**
(A) 6 EFFORTS EACH FOR TIME:
SPRINT 100M
*REST ~3 MIN THEN...
(B) EVERY 90 SEC FOR 12 MINS:
17 CAL ROW *FULL DAMPER SETTING (10)
*LOG TIMES FOR EACH EFFORT OF (A), REST 1:1. LOG IF YOU MISSED ANY EFFORTS OF (B).
- 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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