THURSDAY. JANUARY 3. 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**

SPRINT
SUMO DEADLIFT HIGH PULL

3) W.O.D
(A) 6 X 40YD SPRINT
~3MIN REST
(B) AMRAP 5MIN:
5 C2B PULL UPS
5 SUMO DEADLIFT HIGH PULL #115
~2MIN REST
(C) AMRAP 5MIN:
4 PRESS @75% 1RM
12 AIR SQUATS
*FOR (A) POST TIMES FOR EACH EFFORT, SCORE IS FASTEST TIME. FOR (B) & (C) POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS FOR EACH.

 

 EVEN THOUGH DEPTH IS BEING REACHED IN THE BELOW PICTURE WE CAN STILL BE MORE EFFICIENT IN POSITIONING. SEE THE VERY EFFICIENT CAMILLE ABOVE AND SHARE WHAT YOU SEE WITH COACH AT BOX, IF YOU SEE ANYTHING!!?

 

 

WHITEBOARD

**RAMP WOD**
-RAMP WOD IS 3 DAYS A WEEK - SEE MON / WEDS / THURS 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