WEDNESDAY. OCTOBER 26. 2016

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

1) STRETCH:

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

WOD DOC - CLICK HERE - SEARCH FOR FUNCTIONAL / 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 - WORK STAYING BACK ON HEELS THROUGH THE POWER EXTENSION.

3) W.O.D

9 MIN ACCENDING LADDER:
1 KB SWING 32KG
1 PULL UP
5 DUs
3 KB SWING 32KG
3 PULL UP
10 DUs
5 KB SWING 32KG
5 PULL UPS
15 DUs
...AND SO ON UNTIL 9 MINS IS UP. 
*LOG TOTAL REPS COMPLETED AND GO FAST.

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

9 MIN ACCENDING LADDER:
1 KB SWING 24KG
1 PULL UP
5 DUs
3 KB SWING 24KG
3 PULL UP
10 DUs
5 KB SWING 24KG
5 PULL UPS
15 DUs
...AND SO ON UNTIL 9 MINS IS UP. 
*LOG TOTAL REPS COMPLETED AND GO FAST.

- 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
*SPECIALTY HEALTH CHANNEL - WATCH & LEARN