***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ROWING
3) W.O.D
(A) 10 SPRINT ROUNDS OF:
20 CAL ROW
REST 1 MIN BETWEEN EFFORTS
(B) RUN 1 MILE FOR TIME WITH VEST #20
*LOG FASTEST AND SLOWEST TIME FOR (A). LOG TIME FOR (B).
20 CAL ROW
REST 1 MIN BETWEEN EFFORTS
(B) RUN 1 MILE FOR TIME WITH VEST #20
*LOG FASTEST AND SLOWEST TIME FOR (A). LOG TIME FOR (B).
**RAMP WOD**
(A) 10 SPRINT ROUNDS OF:
15 CAL ROW
REST 1 MIN BETWEEN EFFORTS
(B) RUN 1 MILE FOR TIME
*LOG FASTEST AND SLOWEST TIME FOR (A). LOG TIME FOR (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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