TUESDAY. OCTOBER 23. 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**

PUSH PRESS
BURPEES - PERFECT POSITIONING - "CLICK" - EFFICIENCY DICTATES PERFECTION

3) W.O.D
"LUCKY 13"
13MIN LADDER:
1 PUSH PRESS @85%1RM
3 BURPEES
2 PUSH PRESS @85%1RM
6 BURPEES
3 PUSH PRESS @85%1RM
9 BURPEES
4 PUSH PRESS @85%1RM
12 BURPEES
5 PUSH PRESS @85%1RM
15 BURPEES
6 PUSH PRESS @85%1RM
18 BURPEES
... YOU GET THE POINT BEAST.... KEEP GOING UNTIL TIME IS UP!!
*POST TOTAL REPS COMPLETED IN 13MIN TO COMMENTS.

 

WHITEBOARD

**RAMP WOD**
10MIN LADDER:
1 HR PUSH UP
2 KB SWING 
3 HR PUSH UP 
4 KB SWING
5 PUSH UP 
6 KB SWING
... YOU GET THE POINT TURBO... KEEP GOING UNTIL TIME IS UP!
POST TOTAL REPS COMPLETED IN 10MIN 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