***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
JUMP OVER BOX - FOCUS ON FULL EXTENSION OF HIPS ON TAKE OFF
ROW - COMPLETE ~20 CAL BANDED ROW PRIOR TO BEGINNING WOD
ROW - COMPLETE ~20 CAL BANDED ROW PRIOR TO BEGINNING WOD
3) W.O.D
(A) EMOM 16 MIN:
ODD MIN - 15 CAL ROW
EVEN MIN - 10 JUMP OVER BOX 24"
(B) BUY OUT - 50 RING DIPS
*LOG IF ANY MINS WERE MISSED ON (A), AND COMPLETE (B) IN AS FEW SETS AS POSSIBLE FOR QUALITY NOT TIME.
ODD MIN - 15 CAL ROW
EVEN MIN - 10 JUMP OVER BOX 24"
(B) BUY OUT - 50 RING DIPS
*LOG IF ANY MINS WERE MISSED ON (A), AND COMPLETE (B) IN AS FEW SETS AS POSSIBLE 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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