***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HILL SPRINTS
STAIR SPRINTS
STAIR SPRINTS
3) W.O.D
OPTION (A) - 10 ROUNDS EACH FOR TIME:
50M HILL SPRINT
REST 1MIN
>
OPTION (B) - FIND SOME STAIRS - 15 ROUNDS NOT FOR TIME:
10 SEC SPRINT UP STAIRS
30 SEC DECENT BACK TO START (REST) THEN REPEAT...
*LOG FASTEST AND SLOWEST TIME IF YOU COMPLETE (A), FOR (B) LOG ANY THOUGHTS AND IF THE 30 SEC REST WAS ENOUGH TO KEEP INTENSITY AT 100%.
50M HILL SPRINT
REST 1MIN
>
OPTION (B) - FIND SOME STAIRS - 15 ROUNDS NOT FOR TIME:
10 SEC SPRINT UP STAIRS
30 SEC DECENT BACK TO START (REST) THEN REPEAT...
*LOG FASTEST AND SLOWEST TIME IF YOU COMPLETE (A), FOR (B) LOG ANY THOUGHTS AND IF THE 30 SEC REST WAS ENOUGH TO KEEP INTENSITY AT 100%.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- 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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