***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP IN SETS OF 3 (TOUCH & GO) TO WOD LOAD
RING MUSCLE UP - WARM UP EFFICIENT TECHNIQUE
RING MUSCLE UP - WARM UP EFFICIENT TECHNIQUE
3) W.O.D
(A) 2 ROUNDS EACH FOR TIME:
40 CAL ROW
30 BURPEE
20 CLEAN & JERK #115
10 RING MUSCLE UP
REST 5 MINS & REPEAT
(B) EVERY 2 MIN FOR 10 MINS (5 ROUNDS):
:45 SEC PLANK (L)
:45 SEC PLANK (R)
:30 SEC REST
*LOG TIMES FOR EACH EFFORT OF (A), GO HARD ON EACH. GET (B) DONE FOR QUALITY AND ADD TIME OR LOAD TO PLANKS IF NECESSARY TO ELICIT GROWTH.
40 CAL ROW
30 BURPEE
20 CLEAN & JERK #115
10 RING MUSCLE UP
REST 5 MINS & REPEAT
(B) EVERY 2 MIN FOR 10 MINS (5 ROUNDS):
:45 SEC PLANK (L)
:45 SEC PLANK (R)
:30 SEC REST
*LOG TIMES FOR EACH EFFORT OF (A), GO HARD ON EACH. GET (B) DONE FOR QUALITY AND ADD TIME OR LOAD TO PLANKS IF NECESSARY TO ELICIT GROWTH.
- 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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