***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUAT
PRESS
PRESS
3) W.O.D
(A) 15 MIN TO FIND 3RM FRONT SQUAT
(B) 15 MIN TO FIND 2RM PRESS
(C) 9 MIN ASCENDING LADDER OF:
1 BACK SQUAT #225
2 TOES TO BAR
3 BACK SQUAT #225
4 TOES TO BAR
5 BACK SQUAT #225
6 TOES TO BAR
... AND SO ON UNTIL 9 MINS IS UP.
*FOR (A) & (B) IF YOU HAVE TWO RACKS WORK ON THEM SIMULTANEOUSLY, IF NOT ITS OK TO COMPLETE (B) AFTER (A). FOR (C) USE A RACK AND LOG TOTAL REPS COMPLETED IN 9 MINS.
(B) 15 MIN TO FIND 2RM PRESS
(C) 9 MIN ASCENDING LADDER OF:
1 BACK SQUAT #225
2 TOES TO BAR
3 BACK SQUAT #225
4 TOES TO BAR
5 BACK SQUAT #225
6 TOES TO BAR
... AND SO ON UNTIL 9 MINS IS UP.
*FOR (A) & (B) IF YOU HAVE TWO RACKS WORK ON THEM SIMULTANEOUSLY, IF NOT ITS OK TO COMPLETE (B) AFTER (A). FOR (C) USE A RACK AND LOG TOTAL REPS COMPLETED IN 9 MINS.
**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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