WEDNESDAY. APRIL 17. 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**

WALL CLIMB
HANG POWER CLEAN (HPC)

3) W.O.D
AM.REP.AP 12:
50 DOUBLE UNDERS
5 WALL CLIMBS
10 HANG POWER CLEAN #155
15 DEADLIFT #155
*AM.REP.AP = AS MANY REPS AS POSSIBLE. WHEN YOU COMPLETE A ROUND CONTINUE TO REPEAT TIL TIME IS UP. TOTAL THE NUMBER OF REPS COMPLETED IN 12MINS, THAT IS YOUR SCORE FOR THE WOD. 

WHITEBOARD

**RAMP WOD**
3 ROUNDS FOR TIME:
50 DOUBLE UNDERS
15 KETTLEBELL SWINGS 1.5 POOD (~#36)
10 PULL UPS
*POST TOTAL TIME TO COMPLETE IN 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