***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ASSAULT BIKE
3) W.O.D
(A) 10 SPRINT ROUNDS FOR TIME:
20 CAL ASSAULT BIKE
REST 60 SEC
(B) 6 X 10 PIKE ON ROWER
(C) ACCUMULATE 3 MIN - SUPINE PLANK
*LOG TIMES FOR (A). FOR (B) & (C) THEY ARE FOR QUALITY.
20 CAL ASSAULT BIKE
REST 60 SEC
(B) 6 X 10 PIKE ON ROWER
(C) ACCUMULATE 3 MIN - SUPINE PLANK
*LOG TIMES FOR (A). FOR (B) & (C) THEY ARE FOR QUALITY.
**RAMP WOD**
(A) 10 SPRINT ROUNDS FOR TIME:
20 CAL ASSAULT BIKE
REST 60 SEC
(B) 6 X 10 PIKE ON ROWER
(C) ACCUMULATE 3 MIN - SUPINE PLANK
*LOG TIMES FOR (A). FOR (B) & (C) THEY ARE FOR QUALITY.
- 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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