***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
HILL SPRINTS - FIND A HILL AND WARM UP ADEQUATELY
3) W.O.D
(A) 10 X 50yd HILL SPRINT
(B) 2 MIN MAX - DOUBLE UNDERS *SHOOT FOR UNBROKEN.
(C) 4 X 30 SEC - STABILITY PLANK PIKE UPS
*FOR (A) REST AS NEEDED BETWEEN EFFORTS (~2 MIN), THESE SHOULD BE ALL OUT EFFORTS. LOG REPS COMPLETED FOR (B) AND GET (C) DONE FOR QUALITY NOT TIME.
(B) 2 MIN MAX - DOUBLE UNDERS *SHOOT FOR UNBROKEN.
(C) 4 X 30 SEC - STABILITY PLANK PIKE UPS
*FOR (A) REST AS NEEDED BETWEEN EFFORTS (~2 MIN), THESE SHOULD BE ALL OUT EFFORTS. LOG REPS COMPLETED FOR (B) AND GET (C) DONE 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.
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