***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
3) W.O.D
(A) EVERY 90 SEC FOR 15 MINS:
0:00 - 1:30; 20 CAL ROW
1:30 - 3:00; 12 FRONT FOOT ELEVATED =<12" ALTERNATING JUMP SPLIT LUNGES
3:00 - 4:30; 20 CAL ROW
4:30 - 6:00; 12 FRONT FOOT ELEVATED =<12" ALTERNATING JUMP SPLIT LUNGES
...CONTINUE IN THAT MANNER UNTIL 15 MINS IS UP (5 ROUNDS EACH).
(B) 5 X 12 DYNAMIC SIDE PLANK (SETS EACH SIDE)
*LOG THOUGHTS AND IF ANY ROUNDS WERE MISSED ON (A), AND COMPLETE (B) FOR QUALITY NOT TIME.
(A) EVERY 90 SEC FOR 15 MINS:
0:00 - 1:30; 20 CAL ROW
1:30 - 3:00; 12 FRONT FOOT ELEVATED =<12" ALTERNATING JUMP SPLIT LUNGES
3:00 - 4:30; 20 CAL ROW
4:30 - 6:00; 12 FRONT FOOT ELEVATED =<12" ALTERNATING JUMP SPLIT LUNGES
...CONTINUE IN THAT MANNER UNTIL 15 MINS IS UP (5 ROUNDS EACH).
(B) 5 X 12 DYNAMIC SIDE PLANK (SETS EACH SIDE)
*LOG THOUGHTS AND IF ANY ROUNDS WERE MISSED ON (A), AND COMPLETE (B) 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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