THURSDAY. OCTOBER 11. 2102

***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**

PUSH JERK
SUPINE RING ROW

3) W.O.D
(A) 5-4-3-2-1-2-3-4-5 OF:
PUSH JERK @ 80% 1RM
+5 SUPINE ROWS AFTER EACH REP ROUND.
(B) 2MIN MAX AIR SQUAT
*POST TOTAL TIME TO COMPLETE (A) TO COMMENTS, AS WELL AS NUMBER OF REPS ACCOMPLISHED FOR (B).

 

WHITEBOARD

**RAMP WOD**
(A) HANDSTAND PROGRESSIONS ~15MIN
(B) 50 TIRE FLIPS (MEDIUM-TIRE) FOR TIME.
*POST THOUGHTS FOR (A) AND TIME TO COMPLETE (B) TO COMMENTS. WHEN I SAY "THOUGHTS" I MEAN IF YOU'VE MADE PROGRESS.

- 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