TUESDAY. MAY 20. 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**

WEIGHTED GYMNASTICS

3) W.O.D

WITH A RUNNING CLOCK FOR MAX REPS:
0:00 TO 1:00 - DOUBLE UNDERS
1:10 TO 3:10 - WEIGHTED BOX JUMP 24"

3:20 TO 6:20 - WEIGHTED PULL UP
800M RUN
6:30 TO 9:30 -WEIGHTED RING DIP
9:40 TO 11:40 - HANG POWER CLEAN #135
11:50 TO 12:50 - DOUBLE UNDERS
*POST REPS FOR EACH MOVEMENT, THERE IS A TRANSITION OF 10 SEC BETWEEN MOVEMENTS. PAUSE CLOCK AFTER WEIGHTED PULL UP AND PERFORM 800M RUN, IMMEDIATELY RESTART CLOCK ONCE BACK FROM RUN AND START RING DIPS AND REMAINING MOVEMENTS. PERFORM ALL MOVEMENTS WITH A WEIGHTED VEST #20.

**RAMP WOD**

(A) WITH A RUNNING CLOCK FOR MAX REPS:
1 MIN DOUBLE UNDERS
2 MIN BOX JUMPS 20"
3 MINS PULL UPS
3 MIN PUSH UPS
2 MIN SIT UPS
1 MIN DOUBLE UNDERS
(B) RUN 1 MILE FOR TIME.
*POST TOTAL REPS COMPLETED FOR EACH MOVEMENT ON (A), FOR (B) TIME TO COMPLETE.

- 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