WEDNESDAY. SEPTEMBER 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**

SHOULDER TO OVERHEAD

3) W.O.D

(A) EVERY 90SEC  FOR 15 MIN:
30 DUs
S20 COMPLEX #135 - 1 PRESS / 2 PUSH PRESS / 3 PUSH JERK 
(B) ACCUMULATE 5 MINS IN A WEIGHTED *PRONE PLANK #25 PLATE ON HIP 
*LOG IF ANY ROUNDS WERE MISSED FOR (A), IF COMPLETED RXd WITH NO MISSES, NEXT TIME ADD 10% TO LOAD. ON (B) LOG # OF BREAKS TO ACCOMPLISH 5 MINS. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

SUPINE PLANK

**RAMP WOD**

(A) EVERY 90SEC  FOR 15 MIN:

30 DUs

S20 COMPLEX #95 - 1 PRESS / 2 PUSH PRESS / 3 PUSH JERK 

(B) ACCUMULATE 3 MINS IN A WEIGHTED *PRONE PLANK #25 PLATE ON HIP 

*LOG IF ANY ROUNDS WERE MISSED FOR (A), IF COMPLETED RXd WITH NO MISSES, NEXT TIME ADD 10% TO LOAD. ON (B) LOG # OF BREAKS TO ACCOMPLISH 3 MINS. 

- 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