MONDAY. JULY 8. 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**

SNATCH

3) W.O.D
5 ROUNDS OF:
3 POWER SNATCH
3 SNATCH PULL
3 POWER SNATCH
REST 3MIN BETWEEN SETS.
*THESE ARE TOUCH & GO - NO RE-GRIP. USE A MANAGEABLE WEIGHT BUT TAXING ALL THE SAME. IF WEIGHT IS DROPPED IN ANY GIVEN ROUND COUNT A PENALTY (9 BURPEES EACH). POST LOADS UTILIZED TO COMMENTS. PERFORM PENALTY BURPEES IF ANY AFTER YOU COMPLETE.

WHITEBOARD

**RAMP WOD**

(A) PUSH PRESS 5-5-5-3-3-3
(B) 2MIN MAX - PUSH UPS
*POST LOADS FOR (A) TO COMMENTS AND TOTAL REPS COMPLETED FOR (B).

- 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