***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SHUTTLE - WARM UP TECHNIQUE
3) W.O.D
(A) EVERY 3 MIN AFAP (AS FAST AS POSSIBLE) FOR 15 MINS:
2 x 60YD PRO SHUTTLE
5 BAR FACING BURPEE
5 HANG POWER CLEAN 115
(B) ACCUMULATE 3 MINS EACH SIDE - 2 POINT GLUTE HAM PRONE PLANK
*LOG IF ANY ROUNDS WERE MISSED ON (A) AND COMPLETE (B) FOR QUALITY WITH AS FEW BREAKS AS POSSIBLE.
2 x 60YD PRO SHUTTLE
5 BAR FACING BURPEE
5 HANG POWER CLEAN 115
(B) ACCUMULATE 3 MINS EACH SIDE - 2 POINT GLUTE HAM PRONE PLANK
*LOG IF ANY ROUNDS WERE MISSED ON (A) AND COMPLETE (B) FOR QUALITY WITH AS FEW BREAKS AS POSSIBLE.
2-POINT GLUTE HAM PRONE PLANK
- 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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