***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
HOLDS - WARM UP STRONG FOUNDATION FOR EACH
3) W.O.D
(A) WITH A RUNNING 20 MIN CLOCK:
EVERY 2 MIN FOR 10 MIN;
40 SEC WALL SIT
10 CAL BIKE SPRINT
THEN RIGHT IN TO EVERY 2 MIN FOR 10 MIN;
40 SEC HANDSTAND HOLD
40 DUs
(B) 4 X 10 - STRICT TOES TO BAR WITH ANKLE WEIGHTS #5s
*LOG IF ANY ROUNDS MISSED FOR (A), AND COMPLETE (B) FOR QULAITY, USE 5LB ANKLE WEIGHTS IF AVAILABLE.
EVERY 2 MIN FOR 10 MIN;
40 SEC WALL SIT
10 CAL BIKE SPRINT
THEN RIGHT IN TO EVERY 2 MIN FOR 10 MIN;
40 SEC HANDSTAND HOLD
40 DUs
(B) 4 X 10 - STRICT TOES TO BAR WITH ANKLE WEIGHTS #5s
*LOG IF ANY ROUNDS MISSED FOR (A), AND COMPLETE (B) FOR QULAITY, USE 5LB ANKLE WEIGHTS IF AVAILABLE.
- 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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