TUESDAY. NOVEMBER 6. 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**

SPLIT JERK
RENEGADE ROW - ASK COACH 
BURPEE POWER JUMPS

3) W.O.D
10-10-8-8-6-6-6:
SPLIT JERK @65% 1RM
ALTERNATING DUMBBELL RENEGADE ROW #50ea ARM
BURPEE POWER JUMP
*POST TOTAL TIME TO COMPLETE AND LOAD UTILIZED FOR SPLIT JERKS TO COMMENTS. ALTERNATE FRONT LEG ON SPLIT JERKS IF POSSIBLE. BURPEE POWER JUMP = BURPEE + JUMP AS HIGH AS POSSIBLE AT THE TOP EACH REP. 

 

WHITEBOARD

**RAMP WOD**
4 ROUNDS:
10 TIRE IN & OUTS 20" (MINIMUM-ASK COACH)
20 HR PUSH UPS
20 TIRE STRIKES #12 SLEDGE
*POST TOTAL TIME TO COMPLETE IN 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