MONDAY. FEBRUARY 4. 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**

PULL UPS

3) W.O.D
(A) PULL-UP LADDER
(B) 2 MIN MAX BOX JUMPS 30"
*ON (A) YOU WILL COMPLETE 1 PULL UP THE FIRST MINUTE , 2 PULL UPS THE SECOND MINUTE, 3 PULL UPS THE THIRD MINUTE, AND SO ON UNTIL YOU CAN NOT COMPLETE THE REQUIRED AMOUNT OF PULL UPS IN ANY GIVEN MINUTE. THE WORKOUT ENDS AT THAT POINT, NOTE THE NUMBER OF "COMPLETED" MINUTES. FOR (B) POST TOTAL REPS ACCOMPLISHED.

WHITEBOARD

**RAMP WOD**
(A) FOR TIME:
30 CLEAN & JERK #95 
+
3 BURPEES FOR EACH BREAK IN ACTION.
~REST 3MIN~
(B) 2 MIN MAX BURPEES.
*FOR (A) POST TOTAL TIME TO COMPLETE IN COMMENTS.  ENJOY!

- 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