TUESDAY. JUNE 11. 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**

PUSH JERK
BOX JUMP

3) W.O.D
E.M.O.T.M 16 OF:
ODD MINUTES (1,3,5,...ETC.) = 6 PUSH JERK #115 or 65% 1RM
EVEN MINUTES (2,4,6,...ETC.) = 6 BURPEE BOX JUMP 24"
*AT GO (FIRST MINUTE) COMPLETE 6 PUSH JERKS AND REST WHATEVER IS LEFT OF THE MINUTE, THEN ONCE THE SECOND MINUTE STARTS COMPLETE 6 BURPPEE BOX JUMPS, REST THE REMAINDER OF THE MINUTE, WHEN THE THIRD MINUTE STARTS COMPLETE 6 PUSH JERKS, AND SO ON UNTIL 16 MINUTES IS UP. IF YOU DO NOT COMPLETE THE NUMBER OF REQUIRED REPS IN ANY GIVEN MINUTE, MOVE ON AND COUNT A 10 BURPEE PENALTY FOR EACH MINUTE YOU DO NOT COMPLETE THE REQUIRED REPS.

**RAMP WOD**

4 ROUNDS:
15 PULL UPS
20 BOX JUMP 24"
25 SIT 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