FRIDAY. MARCH 8. 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 CLEAN
WEIGHTED PULL UP

3) W.O.D
(A) 5 ROUNDS OF MAX REPS
POWER CLEAN @70%1RM
REST 2MIN BETWEEN EFFORTS.
(B) 5 ROUNDS OF MAX REPS
PULL UPS (CHIN OVER-ABOVE-HIGHER THAN THE BAR)
REST 1MIN BETWEEN EFFORTS.
*POST REP COUNTS ACHEIVED IN ALL ROUND FOR EACH (A) & (B). FOR (B) HAVE SOMEONE JUDGE THOSE REPS, CHIN MUST CLEAR THE BAR, NO IF'S, ANDS, OR BUTS, IF NOT GRAB A BAND!!

 

WHITEBOARD

**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-

- 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