TUESDAY. DECEMBER 16. 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**

BACK SQUAT - WORK UP TO A MEDIUM / HEAVY 5RM FOR THE DAY.

3) W.O.D

(A) FOR TIME:
45 CAL ROW
30 BACK SQUAT #135
30 CAL ROW
20 BACK SQUAT #165
15 CAL ROW
10 BACK SQUAT #185
(B) 2 MIN MAX - PULL UPS
*POST TIME TO COMPLETE (A). IF YOU DO NOT HAVE A ROWER DO RUNS INSTEAD; USE THESE DISATANCES 600M / 400M / 200M. YOU MAY USE A RACK FOR (A), BUT IF YOU ARE ABLE TAKE THE LOAD FROM THE FLOOR. FOR (B) POST TOTAL REPS COMPLETED IN 2MINS. 

**RAMP WOD**

(A) FOR TIME:
600M RUN
30 BACK SQUAT #95
400M RUN
20 BACK SQUAT #115
200M RUN
10 BACK SQUAT #135
(B) 2 MIN MAX - PULL UPS
*POST TIME TO COMPLETE (A). POST TOTAL REPS COMPLETED FOR (B).

- 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