THURSDAY. JUNE 20. 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**

BALL SLAMS
MUSCLE UPS

3) W.O.D
5 ROUNDS:
20 BALL SLAMS #20
3 MUSCLE UPS 
400M RUN OR 50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. FACTOR IN THAT IF YOU CHOOSE DOUBLE UNDERS IT WILL EFFECT YOUR MUSCLE UPS AND BALL SLAMS A BIT MORE THAN RUNNING DUE TO THE SHOULDER FATIGUE IT WILL IMPOSE. ENJOY!

WHITEBOARD

**RAMP WOD** 
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WED 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