TUESDAY. DECEMBER 2. 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**

SUMO DEADLIFT HIGH PULL

3) W.O.D

(A) 12 MINS TO FIND A 3RM SUMO DEADLIFT HIGH PULL
(B) FOR TIME:
50 DOUBLE UNDERS
21 SUMO DEADLIFT HIGH PULL #75
40 DOUBLE UNDERS
18 SUMO DEADLIFT HIGH PULL #75
30 DOUBLE UNDERS
15 SUMO DEADLIFT HIGH PULL #75
20 DOUBLE UNDERS
12 SUMO DEADLIFT HIGH PULL #75
10 DOUBLE UNDERS
9 SUMO DEADLIFT HIGH PULL #75
*POST 3RM FOR (A), AND TIME TO COMPLETE (B). 

**RAMP WOD**

(A) 12 MINS TO FIND A 3RM SUMO DEADLIFT HIGH PULL
(B) FOR TIME:
50 DOUBLE UNDERS
15 SUMO DEADLIFT HIGH PULL #75
40 DOUBLE UNDERS
12 SUMO DEADLIFT HIGH PULL #75
30 DOUBLE UNDERS
9 SUMO DEADLIFT HIGH PULL #75
20 DOUBLE UNDERS
6 SUMO DEADLIFT HIGH PULL #75
10 DOUBLE UNDERS
3 SUMO DEADLIFT HIGH PULL #75
*POST 3RM FOR (A), AND TIME TO COMPLETE (B). FOR (B) IF YOU DONT HAVE DU'S DOWN DO SINGLES - REPS X3.

- 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