TUESDAY. DECEMBER 24. 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**
FINDING JOY THROUGH PAIN!!

3) W.O.D
FOR TIME - "12 DAYS OF CHRISTMAS" - CFHQ WOD:
1 CLEAN #135
2 HANDSTAND PUSH UPS
3 FRONT SQUATS #135
4 SUMO DEADLIFT HIGH PULL #135
5 CT2 PULL UPS
6 BOX JUMPS 24"
7 BURPEES
8 PUSH UPS
9 WALL BALLS #20
10 KB SWINGS 1.5 POOD (~#53)
11 DEADLIFT #135
12 THRUSTERS #135
*AFTER COMPLETING THE FIRST MOVEMENT GO BACK TO 1 AND BEGIN ADDING A NEW MOVEMENT EACH ROUND. THERE ARE 12 ROUNDS WITH ONE MOVEMENT BEING ADDED EACH ROUND... EXAMPLE; DO 1 CLEAN, THEN 1 CLEAN + 2 HSPU, THEN 1 CLEAN + 2 HSPU + 3 FRONT SQUATS, etc., TIME IS CALLED WHEN 12 THRUSTERS ARE COMPLETED. 

**RAMP WOD**

**SAME AS ABOVE WITH #95 OR LOAD AS NEEDED**

- 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