***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
RUNNING - WARM UP EFFICIENT TECHNIQUE.
3) W.O.D
(A) 8 EFFORTS EACH FOR TIME:
400M RUN / SPRINT
REST 90 SEC
(B) 5 X 12 WEIGHTED BACK EXTENSION
*FOR (A) LOG TIMES FOR EACH EFFORT, AND FOR (B) USE A LOAD THAT ALLOWS YOU TO GET THE 12 REPS BUT NOT MUCH MORE.
400M RUN / SPRINT
REST 90 SEC
(B) 5 X 12 WEIGHTED BACK EXTENSION
*FOR (A) LOG TIMES FOR EACH EFFORT, AND FOR (B) USE A LOAD THAT ALLOWS YOU TO GET THE 12 REPS BUT NOT MUCH MORE.
- 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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