***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
PULL UPS - WARM UP HOLLOW POSITION
3) W.O.D
(A) FOR MAX REPS:
0:00 - 3:00 MAX STRICT PULL UP
3:00 - 6:00 MAX C2B PULL UP
6:00 - 9:00 MAX PULL UP
9:00 - 12:00 MAX RING ROW *FALSE GRIP IDEAL BUT NOT REQUIRED.
(B) 4 ROUNDS FOR QUALITY NOT TIME:
10 ROWER PIKE UPS
10 DYNAMIC SIDE PLANK (L)
10 DYNAMIC SIDE PLANK (R)
*FOR (A) LOG REPS FOR EACH 3 MINS AND TOTAL. GET (B) DONE FOR QUALITY.
(A) FOR MAX REPS:
0:00 - 3:00 MAX STRICT PULL UP
3:00 - 6:00 MAX C2B PULL UP
6:00 - 9:00 MAX PULL UP
9:00 - 12:00 MAX RING ROW *FALSE GRIP IDEAL BUT NOT REQUIRED.
(B) 4 ROUNDS FOR QUALITY NOT TIME:
10 ROWER PIKE UPS
10 DYNAMIC SIDE PLANK (L)
10 DYNAMIC SIDE PLANK (R)
*FOR (A) LOG REPS FOR EACH 3 MINS AND TOTAL. GET (B) DONE 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.
(a) 32/27/33/47
ReplyDelete(b) done.