***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
BACK SQUAT - AFTER DYNAMIC WARM UP WORK UP TO 70% IN 3 REP SETS.
3) W.O.D
(A) WORK UP TO A HEAVY 3 REP SET IN 15 MINS OR LESS
DEADLIFT (NO HOOK GRIP)
(B) EMOM 12 MINS:
ODD MIN - 12 CAL BIKE
EVEN MIN - 5 BACK SQUAT @ 70% 1RM _USE A RACK!!
*LOG LOAD FOR (A) AND GET (B) DONE WITH NO MISSED ROUNDS. LOG LOAD USED FOR (B) BACK SQUATS AS WELL, AND AVERAGE TIME TO COMPLETE THE 12 CALS.
DEADLIFT (NO HOOK GRIP)
(B) EMOM 12 MINS:
ODD MIN - 12 CAL BIKE
EVEN MIN - 5 BACK SQUAT @ 70% 1RM _USE A RACK!!
*LOG LOAD FOR (A) AND GET (B) DONE WITH NO MISSED ROUNDS. LOG LOAD USED FOR (B) BACK SQUATS AS WELL, AND AVERAGE TIME TO COMPLETE THE 12 CALS.
- 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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