***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN - WARM UP BAR PATH WITH BB THEN BEGIN (A)
3) W.O.D
(A) CLEAN DROPS 3-3-3-3
(B) SQUAT CLEAN 5-5-5-5
(C) CLEAN PULL WITH CONTROLLED DECENT 3-3-3 @ 125% 1RM
*LOG LOADS ACCOMPLISHED FOR ALL AND WORK AT THE HEAVIEST LOADS TECHNIQUE WILL ALLOW. FOR (C) THE CONTROLLED DECENT SHOULD BE ~5 SEC TEMPO FROM THE FINISH TO DOWN EACH REP, PULL IS AT NORMAL SPEED.
(B) SQUAT CLEAN 5-5-5-5
(C) CLEAN PULL WITH CONTROLLED DECENT 3-3-3 @ 125% 1RM
*LOG LOADS ACCOMPLISHED FOR ALL AND WORK AT THE HEAVIEST LOADS TECHNIQUE WILL ALLOW. FOR (C) THE CONTROLLED DECENT SHOULD BE ~5 SEC TEMPO FROM THE FINISH TO DOWN EACH REP, PULL IS AT NORMAL SPEED.
- 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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