***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
STRICT WORK - WARM UP TECHNIQUE
3) W.O.D
(A) FOR TIME:
10 STRICT HSPU
15 STRICT C2B PULL UP
20 STRICT TOES TO BAR
20 HSPU
30 C2B PULL UP
40 TOES TO BAR
(B) 3 X 15 - GHD HIP & BACK EXTENSION
(C) 3 X 20 WEIGHTED SITUP #30
*LOG TIME FOR (A), COMPLETE (B) & (C) FOR QUALITY NOT TIME. FOR (C) USE A MEDBALL PREFERABLY AND KEEP BALL ON CHEST THROUGHOUT REPS.
10 STRICT HSPU
15 STRICT C2B PULL UP
20 STRICT TOES TO BAR
20 HSPU
30 C2B PULL UP
40 TOES TO BAR
(B) 3 X 15 - GHD HIP & BACK EXTENSION
(C) 3 X 20 WEIGHTED SITUP #30
*LOG TIME FOR (A), COMPLETE (B) & (C) FOR QUALITY NOT TIME. FOR (C) USE A MEDBALL PREFERABLY AND KEEP BALL ON CHEST THROUGHOUT REPS.
**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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