***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ASSAULT BIKE
3) W.O.D
(A) "ASSAULT HELEN"
3 ROUNDS FOR TIME:
25 CAL ON BIKE
21 KB SWINGS
12 PULL UPS
(B) ACCUMULATE 3 MINS - SUPINE PLANK *USE LOAD #25 PLATE
*LOG TIME TO COMPLETE. IF NO BIKE IS AVAILABLE DO REGULAR HELEN.
3 ROUNDS FOR TIME:
25 CAL ON BIKE
21 KB SWINGS
12 PULL UPS
(B) ACCUMULATE 3 MINS - SUPINE PLANK *USE LOAD #25 PLATE
*LOG TIME TO COMPLETE. IF NO BIKE IS AVAILABLE DO REGULAR HELEN.
**RAMP WOD**
"ASSAULT HELEN"
3 ROUNDS FOR TIME:
25 CAL ON BIKE
21 KB SWINGS
12 PULL UPS
*LOG TIME TO COMPLETE. IF NO BIKE IS AVAILABLE DO REGULAR HELEN.
- 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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