TUESDAY. JANUARY 1. 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**

POWER SNATCH
MUSCLE UPS

3) W.O.D
AMRAP 15 MINUTES
5 POWER SNATCHES @75% 1RM
3 MUSCLE UPS
*POST TOTAL TIME TO COMPLETE. IF YOU DO NOT HAVE A MUSCLE UP YET THE SUBSTITUTION; 1 MUSCLE UP =  3 PULL UPS + 3 RING DIPS. TO SCALE THE WOD IT WILL BE 9 PULL UPS & 9 RING DIPS EACH ROUND.

 

 

WHITEBOARD

**RAMP WOD**
6 ROUNDS FOR TIME:
30 DOUBLE UNDERS
5 SPLIT JERKS @ #95 (MINIMUM-ASK COACH)
*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