***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
BENCH PRESS - WARM UP 5 X 5 _WORK UP TO AN APPROPRIATE LOAD FOR (A) BELOW. READ POST.
3) W.O.D
(A) 5 ROUNDS FOR TIME:
10 BENCH PRESS @ BW (IF = OR <165 USE 125%BW)
75 DU
(B) 4 X 12 PENDLAY ROWS
*LOG TIME FOR (A). ALSO FOR (B) USE THE SAME LOAD FOR ALL SETS, BUT MAKE IT A LOAD THAT ALLOWS YOU TO BARELY GET THE REQUIRED REPS WITH GOOD TECHNIQUE. LOG THAT LOAD AS WELL.
10 BENCH PRESS @ BW (IF = OR <165 USE 125%BW)
75 DU
(B) 4 X 12 PENDLAY ROWS
*LOG TIME FOR (A). ALSO FOR (B) USE THE SAME LOAD FOR ALL SETS, BUT MAKE IT A LOAD THAT ALLOWS YOU TO BARELY GET THE REQUIRED REPS WITH GOOD TECHNIQUE. LOG THAT LOAD AS WELL.
- 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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