***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ASSAULT BIKE ENDURANCE
3) W.O.D
(A) 5 ROUNDS WITH A CONTINUOUS CLOCK (17:30 TOTAL TIME):
2 MIN @ 50+ RPM (EASY)
1 MIN @ 60+ RPM (MILD)
:30 SEC @ 70+ RPM (NOT SO MILD)
...REPEAT FOR 5 ROUNDS.
(B) BUY OUT - DUMBBELL SIDE BEND 4 X 15 LEFT + RIGHT #50
*ON (A) EACH ROUND IS 3:30 FOR A TOTAL OF 17:30 TIME AFTER 5 ROUNDS. YOU MAY NOT GET OFF THE BIKE AND ALL RPM REQUIREMENTS MUST BE MET FOR EFFECTIVENESS. ANY THOUGHTS ON THIS LOG IT.
*GET (B) DONE FOR QUALITY NOT TIME.
2 MIN @ 50+ RPM (EASY)
1 MIN @ 60+ RPM (MILD)
:30 SEC @ 70+ RPM (NOT SO MILD)
...REPEAT FOR 5 ROUNDS.
(B) BUY OUT - DUMBBELL SIDE BEND 4 X 15 LEFT + RIGHT #50
*ON (A) EACH ROUND IS 3:30 FOR A TOTAL OF 17:30 TIME AFTER 5 ROUNDS. YOU MAY NOT GET OFF THE BIKE AND ALL RPM REQUIREMENTS MUST BE MET FOR EFFECTIVENESS. ANY THOUGHTS ON THIS LOG IT.
*GET (B) DONE FOR QUALITY NOT TIME.
- 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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