MONDAY. OCTOBER 22. 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**

BACK SQUAT

3) W.O.D
(A) BACK SQUAT 3-3-3-3-3-3-3-3 @80% 1RM
(B) TABATA BOX JUMPS 20"
*FOR (A) POST LOADS ACCOMPLISHED TO COMMENTS. FOR (B) YOUR LOWEST REP COUNT FOR ANY GIVEN ROUND (?/8) IS YOUR SCORE, POST SCORE FOR (B) TO COMMENTS.

 

WHITEBOARD

**RAMP WOD**
(A) DEADLIFT 5-5-5-5-5
(B) MAX OVERHEAD HANG FOR TIME X3 (FROM PULL UP BAR)
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS. FOR (B) HANG FROM A PULL UP BAR AS LONG AS POSSIBLE. REPEAT 3 TIMES (X3) AND POST TIMES FOR EACH EFFORT TO COMMENTS

- 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