***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
ROW - WARM UP EFFICIENT TECHNIQUE *BANDED ROWING MAYBE
BIKE - 4 TO 6 MIN RIDE AS WARM UP. OPTIONAL
BIKE - 4 TO 6 MIN RIDE AS WARM UP. OPTIONAL
3) W.O.D
(A) 3 ROUNDS
1 MIN MAX ROW CAL
3 MIN REST
1 MIN MAX BIKE CAL
3 MIN REST
(B) 5 X 12 EACH - RING PUSH UP / BACK EXTENSION
*LOG TOTAL REPS EACH EFFORT OF EACH MOVEMENT.
*IF EQUIPMENT UNAVAILABLE SUBTITUE ROW WITH SDHP 32 KG KB OR 75LB BB FOR MAX REPS, AND SUB BIKE WITH DUs FOR MAX REPS.
1 MIN MAX ROW CAL
3 MIN REST
1 MIN MAX BIKE CAL
3 MIN REST
(B) 5 X 12 EACH - RING PUSH UP / BACK EXTENSION
*LOG TOTAL REPS EACH EFFORT OF EACH MOVEMENT.
*IF EQUIPMENT UNAVAILABLE SUBTITUE ROW WITH SDHP 32 KG KB OR 75LB BB FOR MAX REPS, AND SUB BIKE WITH DUs FOR MAX REPS.
- 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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