***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
OVERHEAD SQUAT - 5 X 5 AS WARM UP THEN DECIDE ON FIRST WORK SET.
3) W.O.D
(A) OVERHEAD SQUAT 10-8-6-6
(B) ALTERNATING FRONT RACK STEP-UPS 20 -20-20 #95 (MINIMUM)
(C) 4 X 15 BACK EXTENSION
*FOR (A) GO AS HEAVY AS POSSIBLE AND LOG LOADS FOR EACH. FOR (B) FOCUS ON DRIVING HARD THROUGH LEAD LEG. COMPLETE (C) FOR QUALITY NOT TIME.
(A) OVERHEAD SQUAT 10-8-6-6
(B) ALTERNATING FRONT RACK STEP-UPS 20 -20-20 #95 (MINIMUM)
(C) 4 X 15 BACK EXTENSION
*FOR (A) GO AS HEAVY AS POSSIBLE AND LOG LOADS FOR EACH. FOR (B) FOCUS ON DRIVING HARD THROUGH LEAD LEG. COMPLETE (C) 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.
A) 155/165/175/185 (felt good in position). Win.
ReplyDeleteB) Done RXd
C) no time to complete.