FRIDAY. AUGUST 3. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

FRONT SQUAT

3) W.O.D
EACH (A&B) FOR TIME:
(A) 30 FRONT SQUATS @ 80% 1RM OR ASK COACH
+2 WALL CLIMBS FOR EACH BREAK IN ACTION. 
(B) 30 SNATCH GRIP PRESS (BEHIND NECK) @ 60% 1RM PRESS
+ 3 BOX JUMPS 30" FOR EACH BREAK IN ACTION. 
*POST TOTAL TIME TO COMPLETE IN COMMENTS. BREAK IN ACTION MEANS ANY DROP OF THE BAR OR HOLDING IN THE RACK POSITION FOR 3 SEC OR MORE. 

 

WHITEBOARD

**RAMP WOD**
FOR TIME:
50 FRONT SQUATS @ 70% 1RM OR ASK COACH
+1 WALL CLIMBS FOR EACH BREAK IN ACTION. 
*POST TOTAL TIME TO COMPLETE IN COMMENTS. BREAK IN ACTION MEANS ANY DROP OF THE BAR OR HOLDING IN THE RACK POSITION FOR 3 SEC OR 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. 

*MORE ON THE TEETER TOTTER EFFECT HERE.

*STOP EATING SHIT FOOD - THESE ARE THE FACTS - BACKED BY REAL SCIENCE

*NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE EATING