WEDNESDAY. APRIL 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**

SQUAT CLEAN

3) W.O.D
COMPLETE FOR TIME:
100 DOUBLE UNDERS
20 SQUAT CLEAN #135
20 BURPEES
75 DOUBLE UNDERS
15 SQUAT CLEAN #135
15 BURPEES
50 DOUBLE UNDERS
10 SQUAT CLEAN #135
10 BURPEES 
*POST TOTAL TIME TO COMPLETE.

 

WHITEBOARD

**RAMP WOD**
(A) RUN 1 MILE FOR TIME.
(B) 5 ROUNDS:
MAX BENCH PRESS @ 50% BW (BODYWEIGHT)
10 BOX JUMP OVERS 20"
*POST TIME FOR (A) AND TOTAL TIME TO COMPLETE (B) TO COMMENTS.  COMPARE TO 2/6/13.

- 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