TUESDAY. NOVEMBER 19. 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**

PUSH PRESS
DEADLIFT
HANG SQUAT CLEAN

3) W.O.D
FOR MAX REPS EACH:
(A) COMPLETE 30 BURPEES / 2:00 MIN MAX REP - PUSH PRESS #95
REST 3MIN
(B) COMPLETE 30 BOX JUMP 30"  / 2:00 MIN MAX REP - HANG SQUAT CLEAN #95
REST 3 MIN
(C) COMPLETE  30 PULL UPS / 2:00 MIN MAX REP - DEADLIFT #115
REST 3 MIN THEN REPEAT!
* HAVE YOUR 2:00 MIN CLOCK READY AS SOON AS YOU FINISH THE GYMNASTIC MOVEMENT START YOUR 2 MIN COUNT DOWN FOR MAX REPS OF THE WEIGHT LIFTING MOVEMENT, THERE IS NO PRESCRIBED REST AT THAT POINT. POST TOTAL REPS FOR EACH (A) / (B) / (C) AFTER COMPLETING IT TWICE.

**RAMP WOD**

"HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 KB SWINGS 1.5POOD
12 PULL UPS
*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