FRIDAY. NOVEMBER 15. 2013

***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 
HSPU

3) W.O.D
FOR TIME:
1 MUSCLE UP (MU)
1 DEFICIT HANDSTAND PUSH UP (HSPU)
2 MUSCLE UP
2 DEFICIT HSPU
3 MUSCLE UP
3 DEFICIT HSPU
4 MUSCLE UP
4 DEFICIT HSPU
5 MUSCLE UP
5 DEFICIT HSPU
... AND SO ON UNTIL 10 MU / 10 DEFICIT HSPU.
*POST TOTAL TIME TO COMPLETE. THERE IS A 20 MINUTE CAP ON THIS WOD, IF YOUR NOT DONE IN 20 MINS YOUR DONE, NOTE WHERE YOU LEFT OFF.

**RAMP WOD**

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

- 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