***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
OVERHEAD SQUAT - WARM UP ACCORDINGLY THEN BEGIN (A).
CLEAN & JERK - WARM UP TO 50% 1RM AFTER COMPLETING (A).
CLEAN & JERK - WARM UP TO 50% 1RM AFTER COMPLETING (A).
3) W.O.D
(A) OVERHEAD SQUAT 3-3-3-3-3
(B) 8 MIN ASCENDING REP LADDER:
2 C&J @ 50% 1RM
2 T2B
4 C&J @ 50% 1RM
4 T2B
6 C&J @ 50% 1RM
6 T2B
... CONTINUE INCREASING REPS BY 2 UNTIL 8 MINS IS UP.
*LOG LOADS ACHIEVED FOR (A) AND REPS COMPLETED FOR (B). ALSO LOG LOAD USED FOR (B), AND IF IT WAS A TRUE 50%1RM.
(B) 8 MIN ASCENDING REP LADDER:
2 C&J @ 50% 1RM
2 T2B
4 C&J @ 50% 1RM
4 T2B
6 C&J @ 50% 1RM
6 T2B
... CONTINUE INCREASING REPS BY 2 UNTIL 8 MINS IS UP.
*LOG LOADS ACHIEVED FOR (A) AND REPS COMPLETED FOR (B). ALSO LOG LOAD USED FOR (B), AND IF IT WAS A TRUE 50%1RM.
- 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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