MONDAY. DECEMBER 31. 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**

BARBELL FORWARD LUNGE
FRONT SQUAT

3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3
(B) ALTERNATING BARBELL FORWARD LUNGE 6-6-6
(C) 2 MIN MAX TIRE HOPS (XL-TIRE)
*POST LOADS FOR (A). FOR (B) ITS 3 FORWARD LUNGES EACH LEG PER SET (ALTERNATE LEGS EACH REP), FOR 3 SETS, AND WORK UP TO HEAVIEST LOAD POSSIBLE. FOR (C) IN & OUT = 2 REPS, POST TOTAL REPS ACCOMPLISHED IN 2 MINUTES.

 

WHITEBOARD

**RAMP WOD**
FOR TIME:
30 PULL UPS (ASSTD)
40 AIR SQUATS
50 BURPEES
*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