MONDAY. JANUARY 28. 2013

***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**

FRONT SQUAT

3) W.O.D
FOR TIME:
10 FRONT SQUAT @ 80%1RM
15 FRONT SQUAT @ 70% 1RM
20 FRONT SQUAT @ 60% 1RM
*POST TOTAL TIME TO COMPLETE AND LOADS UTILIZED IN COMMENTS. LOADS MUST BE THE PERCENTAGE OF YOUR LAST RECORDED 1RM TO COUNT AS RXd.

 

 

WHITEBOARD

**RAMP WOD**
(A) BACK SQUAT 5-5-5-3-3-3
(B) AMRAP.5MINUTE "CINDY"
*POST LOADS ACCOMPLISHED FOR (A) AND NUMBER OF ROUNDS COMPLETED FOR (B). "CINDY" IS A CFHQ BENCHMARK WOD - 1 ROUND = 5 PULL UPS / 10 PUSH UP / 15 AIR SQUATS.

- 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