TUESDAY. MARCH 18. 2014

***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**

BAR MUSCLE UP
SPLIT JERK

3) W.O.D
(A) AMRAP.8MIN :
1 BAR MU
2 PUSH PRESS #135
2 BAR MU
4 PUSH PRESS #135
4 BAR MU
8 PUSH PRESS #135
6 BAR MU
12 PUSH PRESS #135
... AND SO ON UNTIL 8 MINS IS UP.
-THEN-
(B) AMRAP. 6MIN
1 PULL UP
2 SPLIT JERK #135
2 PULL UP
4 SPLIT JERK #135
4 PULL UP
8 SPLIT JERK #135
6 PULL UP
12 SPLIT JERK #135
... AND SO ON UNTIL 6 MINS IS UP.
*ONCE (A) IS COMPLETE NOTE REP COUNT ON LAST MOVEMENT AND MOVE IMMEDIATELY INTO (B), ONCE YOU COMPLETE (B) NOTE REP COUNT ON FINAL MOVEMENT. POST REP TOTALS FOR BOTH (A) & (B). FOR (B) TRY ALTERNATING FRONT LEG ON EACH REP OF SPLIT JERK.

**RAMP WOD**

5 ROUNDS OF:
RUN 400M
2O KB SWINGS 1.5POOD (~#53)*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