FRIDAY. SEPTEMBER 28. 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**

POWER SNATCH  DEMO CLICK HERE
PUSH JERK (FROM THE BACK RACK... BEHIND THE NECK) 

3) W.O.D
(A) FIND 1RM POWER SNATCH
~3-5MIN REST
(B) PUSH JERK (BACK RACK) 5-5-5-3-3-3 
*POST 1RM REACHED FOR (A), AND LOADS ACCOMPLISHED FOR (B). FOR JERKS THE BARBELL IS RACKED BEHIND THE NECK, TECHNIQUE IS PRETTY MUCH INDENTICAL TO THE FRONT RACK, WITH THE EXCEPTION OBVIOUSLY THAT YOUR ELBOWS WILL BE UNDER THE BAR.

**RAMP WOD**
POWER SNATCH 5-5-5-3-3-3
*POST LOADS ACCOMPLISHED TO COMMENTS AND NOTE ANY MISSES. 

- 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