***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLUSTER - WARM UP TO WOD LOAD
3) W.O.D
(A) EVERY 90 SEC FOR 15 MINS (10 ROUNDS):
1 CLUSTER #135
2 FRONT SQUAT #135
3 STRICT PULL UP
4 JUMP OVER BOX 24"
5 BALL SLAM #30
20 DUs
(B) SIDE PLANK - 4 X 45SEC EACH SIDE FOR QUALITY
*FOR (A) GO AFAP FOR EACH EFFORT. LOG IF ANY MINS WERE MISSED AND AVG TIME TO COMPLETE EACH ROUND.
1 CLUSTER #135
2 FRONT SQUAT #135
3 STRICT PULL UP
4 JUMP OVER BOX 24"
5 BALL SLAM #30
20 DUs
(B) SIDE PLANK - 4 X 45SEC EACH SIDE FOR QUALITY
*FOR (A) GO AFAP FOR EACH EFFORT. LOG IF ANY MINS WERE MISSED AND AVG TIME TO COMPLETE EACH ROUND.
- 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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