***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
STATIC HOLDS - REVIEW WHAT GOOD TECHNIQUE IS (ACTIVE POSITIONS)
3) W.O.D
(A) 3 ROUNDS EACH FOR QUALITY AND REPS:
1 MIN HANDSTAND HOLD
1 MIN HANG FROM PULL UP BAR
1 MIN MAX GHD SIT UP
1 MIN REST.
(B) 4 X 15 WEIGHTED GHD BACK EXTENSION
*FOR (A) LOG IF ANY MINS WERE MISSED AND TOTAL GHD SITUP. ON (B) PICK A LOAD THAT MAKES THE REP COUNT CHALLENGING TO COMPLETE, REST AS NEEDED BETWEEN SETS, AND LOG THAT LOAD
(A) 3 ROUNDS EACH FOR QUALITY AND REPS:
1 MIN HANDSTAND HOLD
1 MIN HANG FROM PULL UP BAR
1 MIN MAX GHD SIT UP
1 MIN REST.
(B) 4 X 15 WEIGHTED GHD BACK EXTENSION
*FOR (A) LOG IF ANY MINS WERE MISSED AND TOTAL GHD SITUP. ON (B) PICK A LOAD THAT MAKES THE REP COUNT CHALLENGING TO COMPLETE, REST AS NEEDED BETWEEN SETS, AND LOG THAT LOAD
- 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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