MONDAY. DECEMBER 24. 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**

SQUAT CLEAN
WEIGHTED PUSH UP

3) W.O.D
6 ROUNDS FOR TIME
3 SQUAT CLEAN @80% 1RM
5 WEIGHTED PUSH UPS #45 PLATE
7 SUMO DEADLIFT HIGH PULL #115
REST 120 SEC. 
*POST TOTAL TIME TO COMPLETE INCLUDING REST PERIODS. WORK TIME CAN BE EQUATED.

 

WHITEBOARD

**RAMP WOD**
(A) 1MILE FOR TIME.
(B) TABATA DOUBLE UNDERS.
*POST TIME FOR (A) AND LOWEST SCORE FOR TABATA (B) 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