WEDNESDAY. APRIL 10. 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**

MUSCLE UP
HANG POWER CLEAN

3) W.O.D
CFHQ-MAINSITE-WOD (LAST POSTED ON CF.COM 3/27/13)
"NASTY GIRLS"
3 ROUNDS OF:
50 AIR SQUAT
7 MUSCLE UPS
10 HANG POWER CLEANS #135
*POST TOTAL TIME TO COMPLETE IN COMMENTS. IF YOU DO NOT HAVE A MUSCLE-UP YET THE SUBSTITUTE IS 3 PULL UPS + 3 RING DIPS = 1 MUSCLE UP. ANOTHER SCALED OPTION IS TO COMPLETE THE WOD WITH SOME FORM OF PROGRESSION TO THE MUSCLE UP. ASK COACH AT BOX FOR THE PROGRESSION OPTIONS.

 

WHITEBOARD

**RAMP WOD**
(A) 5 INDIVIDUAL EFFORTS EACH FOR TIME:
100M SPRINT
REST 90SEC.
(B) AMRAP 8MIN.
7 BURPEES
14 ALTERNATING OVERHEAD LUNGES #45 PLATE
*POST TIMES EACH FOR (A) AND ALSO POST TOTAL ROUNDS FOR (B) 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