***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BANDED BACK SQUAT
3) W.O.D
(A) FIND 2RM BANDED BACK SQUAT
(B) FOR TIME:
30 CAL ROWER
30 OVERHEAD SQUAT #115
20 CAL ROWER
20 OVERHEAD SQUAT #115
10 CAL ROWER
10 OVERHEAD SQUAT #115
*LOG LOAD ACCOMPLISHED FOR(A) AND TIME TO COMPLETE (B).
(B) FOR TIME:
30 CAL ROWER
30 OVERHEAD SQUAT #115
20 CAL ROWER
20 OVERHEAD SQUAT #115
10 CAL ROWER
10 OVERHEAD SQUAT #115
*LOG LOAD ACCOMPLISHED FOR(A) AND TIME TO COMPLETE (B).
**RAMP WOD**
(A) FIND 2RM BANDED BACK SQUAT
(B) FOR TIME:
30 CAL ROWER
30 OVERHEAD SQUAT #115
20 CAL ROWER
20 OVERHEAD SQUAT #115
10 CAL ROWER
10 OVERHEAD SQUAT #115
*LOG LOAD ACCOMPLISHED FOR(A) AND TIME TO COMPLETE (B).
- 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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