***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ASSAULT BIKE
3) W.O.D
(A) 25 MINS FOR CALORIES:
ASSAULT BIKE
(B) FOR QUALITY NOT TIME - 50 BOX STEP UPS 24"
*LOG CALORIES FOR (A). FOR (B) KEEP HANDS BEHIND HEAD (FINGERS INTERLACED) DURING REPS.
ASSAULT BIKE
(B) FOR QUALITY NOT TIME - 50 BOX STEP UPS 24"
*LOG CALORIES FOR (A). FOR (B) KEEP HANDS BEHIND HEAD (FINGERS INTERLACED) DURING REPS.
**RAMP WOD**
(A) 25 MINS FOR CALORIES:
ASSAULT BIKE
(B) FOR QUALITY NOT TIME - 50 BOX STEP UPS 24"
*LOG CALORIES FOR (A). FOR (B) KEEP HANDS BEHIND HEAD (FINGERS INTERLACED) DURING REPS.
- 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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