PA Guide To CFFB v1 PDF
PA Guide To CFFB v1 PDF
PA Guide To CFFB v1 PDF
ROSS T BA
C FOO
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A Beginners
GUIDE
Volume 1
Physical training can be hard and difficult.
A POWER ATHLETE.
CrossFit vs.
CrossFit football
Fine!
A POWERATHLETE.
But I don’t have this or that,
what should I do?
Decisions, Decisions...
I’m a girl, and I wish my brain
was as big as my butt... Help!!!
15 - 20 minute warm up
45 - 60 minute SWOD
5 - 10 minute rest / set up / whatever
7 - 15 minute DWOD
Test, retest.
In Tyler we trust.
Here is when you should eat
3o min Pre-Workout:
A 2 - 4 shot 20oz americano from Pete’s
20-40g grass fed whey from Well Food Co.
5g Leucine
5g Taurine
5g Glutamine
400mg phosphatidylserine
2g acetyl-carnatine - ALC
1000mg alpha gpc
Post-Workout:
Same as above, but add 30g CHO (dextrose,
maltodextrin, or sucrose)
CFFB Nation
POWERATHLETE Nation
Harry Heptonstall
T. Rose
Shane P.
Prof. Booty
Denny K.
Ingo B.
Brewer
Chops