FRIDAY. DECEMBER 21. 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 JERK

SRICT PULL UPS

3) W.O.D
21-18-16-14-12-10:
PUSH JERK #75
+
5 STRICT PULL UPS AFTER EACH.
*POST TOTAL TIME TO COMPLETE. SCALE STRICT PULL UPS IF NEEDED AS FOLLOWS; MIXED GRIP STRICT / C2B (KIPPING) / COB (KIPPING). IF YOU CAN COMPLETE WITH STRICT THE "WHOLE" WOD THEN DO STRICT WITH NO MIX GRIP. IF YOU DO STRICT WITH MIXED GRIP IT IS SCALED.

 

WHITEBOARD

**RAMP WOD**
-RAMP WOD IS 3 DAYS A WEEK - SEE M-W OF THIS WEEK-

- 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