TUESDAY. OCTOBER 30. 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**

DUMBBELL SHOULDER TO OVERHEAD (S2O)
DUMBBELL SNATCH

3) W.O.D
4 ROUNDS
10 BURPEE BOX JUMPS 20"
10 DUMBBELL SINGLE ARM (R)  S2O #50
10 DUMBBELL SINGLE ARM (L)  S2O #50
10 DUMBBELL SINGLE ARM SNATCH (R) #50
10 DUMBBELL SINGLE ARM SNATCH (L) #50
*POST TOTAL TIME TO COMPLETE TO COMMENTS.  FOR SHOULDER TO OVERHEAD (S20), ANY PRESS GOES, EXAMPLES: PRESS / PUSH PRESS / PUSH JERK / SPLIT JERK.

 

WHITEBOARD

**RAMP WOD**
AMRAP 10MIN:
5 BURPEE BOX JUMP 20"
20 DOUBLE UNDERS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND 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