***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
STRICT PULL UP - WARM UP HOLLOW PULLING POSITIONS
3) W.O.D
(A) 10 MIN ASCENDING LADDER FOR MAX REPS:
1 BURPEE
1 STRICT PULL UP
1 CLUSTER #115
2 BURPEE
2 STRICT PULL UP
2 CLUSTER #115
3 BURPEE
3 STRICT PULL UP
3 CLUSTER #115
... AND SO ON UNTIL 10 MINS IS UP.
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK
*LOG REPS COMPLETED FOR (A) AND GET (B) DONE AS FAST AS POSSIBLE WITH AS LITTLE BREAKS AS POSSIBLE.
1 BURPEE
1 STRICT PULL UP
1 CLUSTER #115
2 BURPEE
2 STRICT PULL UP
2 CLUSTER #115
3 BURPEE
3 STRICT PULL UP
3 CLUSTER #115
... AND SO ON UNTIL 10 MINS IS UP.
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK
*LOG REPS COMPLETED FOR (A) AND GET (B) DONE AS FAST AS POSSIBLE WITH AS LITTLE BREAKS AS POSSIBLE.
- 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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