***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
POWER CLEAN - WARM UP TO 70% 1RM
3) W.O.D
(A) FOR TIME:
25 WALL BALL #30
12 PWR CLEAN & JERK @70% 1RM
18 WALL BALL
8 PWR CLEAN & JERK
11 WALL BALL
4 PWR CLEAN & JERK
(B) 50 STRICT PULL UP IN AS FEW SETS AS POSSIBLE
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY.
25 WALL BALL #30
12 PWR CLEAN & JERK @70% 1RM
18 WALL BALL
8 PWR CLEAN & JERK
11 WALL BALL
4 PWR CLEAN & JERK
(B) 50 STRICT PULL UP IN AS FEW SETS AS POSSIBLE
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY.
- 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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