***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
BIKE - EFFORTS TODAY ARE ALL OUT, WARM UP EFFICIENT TECHNIQUE.
ROW - EFFORTS TODAY ARE ALL OUT, WARM UP EFFICIENT TECHNIQUE.
ROW - EFFORTS TODAY ARE ALL OUT, WARM UP EFFICIENT TECHNIQUE.
3) W.O.D
(A) EVERY 90 SEC FOR 18 MINS (12 RDS)
FIRST 90 SEC - 15 CAL BIKE
SECOND 90 SEC - 17 CAL ROW
(B) 5 X 10 - STRICT TOES TO BAR
*FOR (A) ALTERNATE BETWEEN BIKE AN ROW EACH 90 SEC. COMPLETE (B) FOR QUALITY NOT TIME.
FIRST 90 SEC - 15 CAL BIKE
SECOND 90 SEC - 17 CAL ROW
(B) 5 X 10 - STRICT TOES TO BAR
*FOR (A) ALTERNATE BETWEEN BIKE AN ROW EACH 90 SEC. COMPLETE (B) 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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