***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
BIKE - EFFICIENCY
3) W.O.D
(A) ALTERNATE EVERY 90 SEC FOR 15 MIN:
1st 90 - 15 CAL BIKE
2nd 90 - 10 BURPEE JUMP OVER BOX
(B) 5 X 12 WEIGHTED BACK EXTENSION
*IF YOU COMPLETE (A) RXd ADD A REP TO EACH NEXT TIME AROUND. COMPLETE (B) FOR QUALITY AND LOG LOAD USED.
1st 90 - 15 CAL BIKE
2nd 90 - 10 BURPEE JUMP OVER BOX
(B) 5 X 12 WEIGHTED BACK EXTENSION
*IF YOU COMPLETE (A) RXd ADD A REP TO EACH NEXT TIME AROUND. COMPLETE (B) FOR QUALITY AND LOG LOAD USED.
- 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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