***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
TIRE FLIPS - WARM UP ADEQUATELY
3) W.O.D
(A) FOR TIME:
30 ROW CAL
10 TIRE FLIPS
25 ROW CAL
8 TIRE FLIPS
20 ROW CAL
6 TIRE FLIPS
15 ROW CAL
4 TIRE FLIPS
10 ROW CAL
2 TIRE FLIPS
(B) FOR TIME:
400M OVERHEAD BB CARRY *CLEAN GRIP
*USE THE HEAVIEST TIRE YOU GOT FOR (A) AND LOG TIME TO COMPLETE. COMPLETE (B) AS QUICKLY AS POSSIBLE AND MAINTAIN ACTIVE LOCKOUT THROUGHOUT.
30 ROW CAL
10 TIRE FLIPS
25 ROW CAL
8 TIRE FLIPS
20 ROW CAL
6 TIRE FLIPS
15 ROW CAL
4 TIRE FLIPS
10 ROW CAL
2 TIRE FLIPS
(B) FOR TIME:
400M OVERHEAD BB CARRY *CLEAN GRIP
*USE THE HEAVIEST TIRE YOU GOT FOR (A) AND LOG TIME TO COMPLETE. COMPLETE (B) AS QUICKLY AS POSSIBLE AND MAINTAIN ACTIVE LOCKOUT THROUGHOUT.
- 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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