***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT RACK LUNGES
3) W.O.D
(A) 5 ROUNDS FOR TIME OF:
10 FRONT RACK LUNGES #135
10 PUSH PRESS #135
12 TOES TO BAR
(B) ACCUMULATE 3 MINS IN A WEIGHTED SUPINE PLANK
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCOMPLISH (B). FOR (B) USE A MANAGEABLE LOAD.
10 FRONT RACK LUNGES #135
10 PUSH PRESS #135
12 TOES TO BAR
(B) ACCUMULATE 3 MINS IN A WEIGHTED SUPINE PLANK
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCOMPLISH (B). FOR (B) USE A MANAGEABLE LOAD.
**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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