***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
DEADLIFT - WARM UP TO BODY WEIGHT
3) W.O.D
4 ROUNDS FOR TOTAL REPS:
1 MIN PULL UPS
1 MIN DEADLIFT BODY WEIGHT
1 MIN DOUBLE UNDERS
1 MIN REST.
*IF POSSIBLE LOG TOTAL REPS FOR EACH ROUND AND COMBINE FOR A TOTAL SCORE. A TOTAL SCORE IS THE MINIMUM, BUT NICE TO KNOW HOW YOUR PACE WENT WHEN YOU REFLECT BACK.
1 MIN PULL UPS
1 MIN DEADLIFT BODY WEIGHT
1 MIN DOUBLE UNDERS
1 MIN REST.
*IF POSSIBLE LOG TOTAL REPS FOR EACH ROUND AND COMBINE FOR A TOTAL SCORE. A TOTAL SCORE IS THE MINIMUM, BUT NICE TO KNOW HOW YOUR PACE WENT WHEN YOU REFLECT BACK.
**RAMP WOD**
3 ROUNDS FOR TOTAL REPS:
1 MIN PULL UPS
1 MIN DEADLIFT 75% BODY WEIGHT
1 MIN DOUBLE UNDERS
1 MIN REST.
*IF POSSIBLE LOG TOTAL REPS FOR EACH ROUND AND COMBINE FOR A TOTAL SCORE. A TOTAL SCORE IS THE MINIMUM, BUT NICE TO KNOW HOW YOUR PACE WENT WHEN YOU REFLECT BACK.
1 MIN PULL UPS
1 MIN DEADLIFT 75% BODY WEIGHT
1 MIN DOUBLE UNDERS
1 MIN REST.
*IF POSSIBLE LOG TOTAL REPS FOR EACH ROUND AND COMBINE FOR A TOTAL SCORE. A TOTAL SCORE IS THE MINIMUM, BUT NICE TO KNOW HOW YOUR PACE WENT WHEN YOU REFLECT BACK.
- 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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