***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
HANG CLUSTER - WARM UP TO WOD LOAD IN SETS OF 3
BIKE - INTENSITY TODAY (FOR TIME)
BIKE - INTENSITY TODAY (FOR TIME)
3) W.O.D
(A) FOR TIME:
24 BIKE CALS
12 HANG CLUSTER #115
18 BIKE CALS
9 HANG CLUSTER
12 BIKE CALS
6 HANG CLUSTER
(B) 1 MIN ON 1 MIN OFF FOR 8 MIN - 2 PT PLANK
*LOG TIME FOR (A) AND USE A LOAD YOU CAN GO MOSTLY UNBROKEN WITH, CONSIDER THE INTENT IS MEDIUM / HEAVY LOADING.
*GET (B) DONE FOR QUALITY, ADD PLATE(S) FOR EXTRA DIFFICULTY.
24 BIKE CALS
12 HANG CLUSTER #115
18 BIKE CALS
9 HANG CLUSTER
12 BIKE CALS
6 HANG CLUSTER
(B) 1 MIN ON 1 MIN OFF FOR 8 MIN - 2 PT PLANK
*LOG TIME FOR (A) AND USE A LOAD YOU CAN GO MOSTLY UNBROKEN WITH, CONSIDER THE INTENT IS MEDIUM / HEAVY LOADING.
*GET (B) DONE FOR QUALITY, ADD PLATE(S) FOR EXTRA DIFFICULTY.
- 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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