THURSDAY. APRIL 30. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

BACK SQUAT
TOES TO BAR

3) W.O.D

(A) 15 MIN TO FIND - BACK SQUAT 3RM
(B) FOR TIME:
30 TOES TO BAR
15 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)

25 TOES TO BAR

12 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)
20 TOES TO BAR

9 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)
15 TOES TO BAR
6 BACK SQUAT #205 0R 75% OF 3RM (WHICHEVER IS GREATER)
* POST 3RM FOR (A) AND TIME TO COMPLETE (B). IF YOU USED 75% OF YOUR 3RM BECAUSE IT WAS GREATER THAN #205 ON (B), POST WHAT LOAD YOU USED. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) 15 MIN TO FIND - BACK SQUAT 3RM
(B) FOR TIME:
30 KNEES TO ELBOWS
15 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)

25 KNEES TO ELBOWS

12 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)
20 KNEES TO ELBOWS

9 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)
15 KNEES TO ELBOWS
6 BACK SQUAT #165 0R 75% OF 3RM (WHICHEVER IS GREATER)
* POST 3RM FOR (A) AND TIME TO COMPLETE (B). IF YOU USED 75% OF YOUR 3RM BECAUSE IT WAS GREATER THAN #165 ON (B), POST WHAT LOAD YOU USED. 

- 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

WEDNESDAY. APRIL 29. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

KB SWING

3) W.O.D

(A) "HELEN"
3 ROUNDS FOR TIME:

400M RUN
21 KB SWING 24KG
12 PULL UPS

*POST TIME TO COMPLETE AND COMPARE TO JAN 14, 2015. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) "HELEN"
3 ROUNDS FOR TIME:

400M RUN
21 KB SWING 24KG
12 PULL UPS

*POST TIME TO COMPLETE AND COMPARE TO JAN 14, 2015. 

- 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

TUESDAY. APRIL 28. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

BURPEE BOX JUMP

3) W.O.D

(A) 5 EFFORTS EACH FOR TIME:
3 X 60 YARD PRO SHUTTLE
REST 1:1

(B) WITH A RUNNING CLOCK - DEATH BY BURPEE BOX JUMP:
0:00 - 1:00  1 BURPEE BOX JUMP 24"
1:00 - 2:00 2 BURPPE BOX JUMP 24"
2:00 - 3:00 3 BURPEE BOX JUMP 24"

3:00 - 4:00 4 BURPEE BOX JUMP 24"
4:00 - 5:00 5 BURPEE BOX JUMP 24"
.... CONTINUE ADDING A REP EACH MIN UNTIL YOU CAN NO LONGER COMPLETE THE NUMBER REQUIRED FOR THAT MIN.
*POST TIMES FOR EACH EFFORT ON (A) AND HOW MANY MINUTES COMPLETED FOR (B).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) 5 EFFORTS EACH FOR TIME:
2 X 60 YARD PRO SHUTTLE
REST 1:1

(B) WITH A RUNNING CLOCK - DEATH BY BURPEE BOX JUMP:
0:00 - 1:00  1 BURPEE BOX JUMP 24"
1:00 - 2:00 2 BURPPE BOX JUMP 24"
2:00 - 3:00 3 BURPEE BOX JUMP 24"

3:00 - 4:00 4 BURPEE BOX JUMP 24"
4:00 - 5:00 5 BURPEE BOX JUMP 24"
.... CONTINUE ADDING A REP EACH MIN UNTIL YOU CAN NO LONGER COMPLETE THE NUMBER REQUIRED FOR THAT MIN.
*POST TIMES FOR EACH EFFORT ON (A) AND HOW MANY MINUTES 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

MONDAY. APRIL 27. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

BURPEES

3) W.O.D

(A) FOR TIME:
100 BURPEES
(B) ACCUMULATE 5 MINS - PRONE PLANK
*POST TIME FOR (A) AND NUMBER OF BREAKS IT TOOK FOR (B).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) FOR TIME:
100 BURPEES
(B) ACCUMULATE 5 MINS - PRONE PLANK
*POST TIME FOR (A) AND NUMBER OF BREAKS IT TOOK 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

FRIDAY. APRIL 24. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

POWER CLEAN

3) W.O.D

(A) POWER CLEAN FROM BLOCKS 3-3-3-3-3
(B) HALTING CLEAN DEADLIFT + HANG POWER CLEAN (1 + 1 = 1) 2-2-2-2-2
(C) SPLIT JERK 5-5-5-5 *TOUCH & GO REPS REQUIRED
*POST LOADS FOR EACH (A)/(B)/(C) TO COMMENTS. GO AS HEAVY AS POSSIBLE FOR EACH. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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

THURSDAY. APRIL 23. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

ROWING
SQUAT CLEAN - WARM UP TO WOD WEIGHT

3) W.O.D

AMREP.15 MIN:
6 CAL ROW
1 SQUAT CLEAN @ 80%1RM
8 CAL ROW
2 SQUAT CLEAN @ 80%1RM
10 CAL ROW

3 SQUAT CLEAN @ 80%1RM

12 CAL ROW

4 SQUAT CLEAN @ 80%1RM
14 CAL ROW
5 SQUAT CLEAN @ 80% 1RM
... AND SO ON UNTIL 15.MINS IS UP. 
*POST REPS COMPLETED IN 15 MINS.

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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

WEDNESDAY. APRIL 22. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

KB SWING
TOES TO BAR

3) W.O.D

FOR TIME:
30 KB SWING 32KG
THEN
5 ROUNDS OF
15 TOES TO BAR
200M RUN
THEN
30 KB SWING  32KG

*POST TIME TO COMPLETE IN COMMENTS. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

FOR TIME:
30 KB SWING 24KG
THEN
5 ROUNDS OF
15 TOES TO BAR
200M RUN
THEN
30 KB SWING  24KG

*POST 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

TUESDAY. APRIL 21. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

SNATCH

3) W.O.D

(A) SNATCH GRIP DEADLIFT 5-5-5-5-5
(B) 10 ROUNDS OF:
3 SQUAT SNATCH @ 80% 1RM
6 BALL SLAM
30 DOUBLE UNDERS 
*POST LOADS FOR (A) AND TIME TO COMPLETE (B). FOR (A), SET UP AND EXECUTION SHOULD BE AS IF YOU WERE GOING TO SNATCH THE LOAD, BUT FINISHING AT THE HIP (POWER POSITION). GO AS HEAVY AS POSSIBLE FOR (A). 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) SNATCH GRIP DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
3 SQUAT SNATCH @ 60% 1RM
6 BALL SLAM
18 DOUBLE UNDERS 
*POST LOADS FOR (A) AND TIME TO COMPLETE (B). FOR (A), SET UP AND EXECUTION SHOULD BE AS IF YOU WERE GOING TO SNATCH THE LOAD, BUT FINISHING AT THE HIP (POWER POSITION). GO AS HEAVY AS POSSIBLE FOR (A). 

- 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

MONDAY. APRIL 20. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

BAND SPRINTS

3) W.O.D

(A) 10 ROUNDS:
40YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 4 ROUNDS:
200M SPRINT
* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A HEAVY BAND WITH PARTNER. POST TIMES FOR EACH ROUND FOR (B).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) 10 ROUNDS:
40YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 4 ROUNDS:
200M SPRINT
* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A MEDIUM BAND WITH PARTNER. POST TIMES FOR EACH ROUND 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

FRIDAY. APRIL 17. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

MUSCLE UPS

3) W.O.D

EVERY 90 SEC FOR 15 MINUTES:
3 MUs + MAX EFFORT PLANK HOLD.
*POST IF ANY ROUNDS OF MUs WERE MISSED AND AVERAGE PLANK HOLD TIME.

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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

THURSDAY. APRIL 16. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

OVERHEAD SQUAT  - WARM UP TO A MEDIUM 2 REP SET THEN COMPLETE (A)

3) W.O.D

(A) 15 MIN TO FIND - 2 RM OHS
(B) 5 ROUNDS FOR TIME:
15 WALL BALLS #20
15 KB PUSH UPS (DEFICIT)
*POST LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B). 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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

WEDNESDAY. APRIL 15. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

SUMO DEADLIFT HIGH PULL

3) W.O.D

FOR TIME:
100 DOUBLE UNDERS
THEN...
21-18-15-12-9-6-3 OF:
SDHP #75
+ 5 BURPEE BOX JUMP 24" EACH REP ROUND 

THEN...
100 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE.

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

FOR TIME:
50 DOUBLE UNDERS
THEN...
21-18-15-12-9-6-3 OF:
SDHP #75
+ 5 BURPEE BOX JUMP 20" EACH REP ROUND 

THEN...
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE.

- 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

TUESDAY. APRIL 14. 2015

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

WARM UP WITH MATT CHAN - CLICK HERE - GREAT DYNAMIC WARM UP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

SPLIT JERK - WARM UP TO A MEDIUM HEAVY 2 REP SET. 

3) W.O.D

5 ROUNDS FOR TIME:
3 60 YARD PRO SHUTTLE

8 SPLIT JERK @ 70% 1RM

*POST TIME TO COMPLETE TO COMMENTS. IF YOU DO NOT HAVE OR REMEMBER YOUR 1RM SPLIT JERK, USE 80% OF YOUR BODY WEIGHT. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

5 ROUNDS FOR TIME:

3 60 YARD PRO SHUTTLE

8 SPLIT JERK @ 70% 1RM

*POST TIME TO COMPLETE TO COMMENTS. IF YOU DO NOT HAVE OR REMEMBER YOUR 1RM SPLIT JERK, USE 80% OF YOUR BODY WEIGHT. 

- 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