MONDAY. NOVEMBER 25TH. 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**

RING PUSH UPS
PISTOL SQUATS

3) W.O.D
(A) EMOTM.20:
ODD MINS - 10 RING PUSH UPS + 10 DUs
EVEN MINS - 6 PISTOL SQUATS OR 12 AIR SQUATS + 10 DUs
(B) 2 MIN MAX - HOLLOW POSITION TO SUPER MAN POSITION
*POST IF YOU MISSED ANY MINS DURING (A), AND IF COMPLETED WOD WITH PISTOLS OR AIR SQUATS. FOR (B) TURNING OVER AND BACK IS IS ONE REP. 

**RAMP WOD**

(A) AMRAP 12:
10 BURPEES 
5 DEADLIFT #185
(B) 2 MIN MAX - ALTERNATING OVERHEAD LUNGE WITH #25 PLATE

- 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