***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SHOULDER TO OVERHEAD
3) W.O.D
(A) 5 EFFORTS:
12 CAL BIKE
9 BENCH PRESS @75% BODY WEIGHT
6 BMU
REST 2:1
(B) BUY OUT - 5 X 12 WEITED GHD SIT UPS #10 MEDBALL
*LOG TIME TO COMPLETE (A), IF ABLE LOG TIMES FOR EACH EFFORT. GET (B) DONE AS QUICKLY AS POSSIBLE FOR QUALITY.
12 CAL BIKE
9 BENCH PRESS @75% BODY WEIGHT
6 BMU
REST 2:1
(B) BUY OUT - 5 X 12 WEITED GHD SIT UPS #10 MEDBALL
*LOG TIME TO COMPLETE (A), IF ABLE LOG TIMES FOR EACH EFFORT. GET (B) DONE AS QUICKLY AS POSSIBLE 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.
Sluggish AF for WOD. Ate a 5block breakfast an hour before. Bad move. SUBd Max C2B instead of BMU each round and rest was 1:1.
ReplyDeleteC2B: 12/10/10/8/8
(B) DND