WEDNESDAY. JANUARY 23. 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 
LATERAL BOX JUMP

3) W.O.D
(A) FOR TIME:
RUN 1 MILE
(B) 21-15-9 OF:
BACK SQUATS @ 70% 1RM
LATERAL BOX JUMPS 20"
*POST TIME FOR (A) TO COMMENTS. ALSO POST TIME TO COMPLETE (B), ALTERNATE SIDES EACH REP ON THE LATERAL BOX JUMPS. JUMP LEFT, STEP DOWN LEFT SIDE, JUMP RIGHT, STEP DOWN RIGHT SIDE. ENJOY!

WHITEBOARD

**RAMP WOD**
(A) 4 INDIVIDUAL EFFORTS FOR TIME:
RUN 200M
(B) 4 ROUNDS FOR TIME:
 5 TIRE FLIPS
30 SIT UPS
*FOR (A) REST 1MIN BETWEEN EFFORTS, POST TIMES FOR EACH TO COMMENTS. FOR (B) POST TOTAL TIME TO COMPLETE.

- 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