***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ROPE PULL
3) W.O.D
(A) 100M ROPE SLED PULL *HEAVY
(B) 5 ROUNDS FOR TIME:
16 BOX JUMP
16 HIP & BACK EXTENSION
8 PUSH JERK #135
(C) 100M ROPE SLED PULL *HEAVY
*FOR (A) & (C) LOG LOAD USED, YOU WILL BE STATIONARY FOR THE PULLS THE LOAD IS PULLED IN TO YOU VIA ROPE; TOTAL DISTANCE RXd FOR EACH IS 100M. ALSO LOG TIME TO COMPLETE (B).
**RAMP WOD**
(A) 100M ROPE SLED PULL *HEAVY
(B) 5 ROUNDS FOR TIME:
16 BOX JUMP
16 HIP & BACK EXTENSION
8 PUSH JERK #105
*LOG LOAD USED 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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