***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
PRO SHUTTLE (SEE ILLUSTRATION)
3) W.O.D
(A) 8 ROUNDS FOR MAX PULL UPS:
2 X 60YD PRO SHUTTLE
2 WALL CLIMB
MAX STRICT PULL UP
(B) FOR TIME:
100 RING ROWS *VARYING GRIPS
+ 20 SIT UPS AT EACH BREAK IN ACTION.
*LOG REPS AND TIME TO COMPLETE (A). LOG TIME AND NUMBER OF BREAKS TO COMPLETE (B).
(A) 8 ROUNDS FOR MAX PULL UPS:
2 X 60YD PRO SHUTTLE
2 WALL CLIMB
MAX STRICT PULL UP
(B) FOR TIME:
100 RING ROWS *VARYING GRIPS
+ 20 SIT UPS AT EACH BREAK IN ACTION.
*LOG REPS AND TIME TO COMPLETE (A). LOG TIME AND NUMBER OF BREAKS 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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