WEDNESDAY. FEBRUARY 13. 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**

DOUBLE UNDERS
S20 (SHOULDER TO OVERHEAD)

3) W.O.D
2 ROUNDS FOR TIME OF:
100 DOUBLE UNDERS
50 SHOULDER 2 OVERHEAD  #95
25 TOES TO BAR
*THIS IS A CFHQ - MAIN SITE WOD (FEB.9.13).  POST TOTAL TIME TO COMPLETE IN COMMENTS. SHOULDER TO OVERHEAD IS ANYWAY (PRESS / PUSH PRESS / PUSH JERK / SPLIT JERK), MAKE SURE TO ACHIEVE FULL EXTENSION AND OVERHEAD LOCK OUT ON ANY CHOICE FOR A REP TO COUNT. ENJOY!

 

 

WHITEBOARD

**RAMP WOD**
12 MIN AM.REPS.AP:
KB SWING
RING DIPS
*THE WAY IT WILL GO - YOU WILL DO 1 KB SWING, 2 RING DIPS, 3KB SWING, 4 RING DIPS , 5 KB SWING, AND SO ON UNTIL 12MINS IS UP. TALLY TOTAL REPS FOR SCORE. POST TO 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