***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
WALL BALL - WARM UP EFFICIENT TECHNIQUE WITH HEAVY BALL
3) W.O.D
(A) EVERY 3 MIN FOR 18 MIN:
15 CAL BIKE
10 WALL BALL #30
(B) 3 X 100M FARMER CARRY 48KG EACH ARM OR EQUAL LOAD
*LOG IF ANY MISSES OCCURRED DURING (A). LOG ALSO IF BREAKS WERE REQUIRED TO COMPLETE EACH 100M CARRY, REST AS NEEDED BETWEEN EFFORTS (~2 MIN).
15 CAL BIKE
10 WALL BALL #30
(B) 3 X 100M FARMER CARRY 48KG EACH ARM OR EQUAL LOAD
*LOG IF ANY MISSES OCCURRED DURING (A). LOG ALSO IF BREAKS WERE REQUIRED TO COMPLETE EACH 100M CARRY, REST AS NEEDED BETWEEN EFFORTS (~2 MIN).
- 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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