TUESDAY. DECEMBER 30. 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**

PRESS

3) W.O.D

(A) FOR TIME:
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #115
+
10 TOES TO BAR AFTER EACH REP ROUND. 
(B) ACCUMULATE 5 MINS IN A WEIGHTED PLANK #45 PLATE
*FOR (A) POST TIME TO COMPLETE IN COMMENTS. ON (B) YOU WILL PLACE A 45LB PLATE ON YOUR BACK AND ACCUMULATE 5 MINS IN A PLANK POSITION WITH AS LITTLE BREAKS AS POSSIBLE. USE A STOPWATCH AND PAUSE AT EACH BREAK, ONLY COUNT TIME "IN A PLANK" TOWARDS YOUR 5 MINS.

**RAMP WOD**

(A) FOR TIME:
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #95
+
10 KNEES TO ELBOW EACH REP ROUND. 
(B) ACCUMULATE 5 MINS - WEIGHTED PLANK #25 PLATE
*FOR (A) POST TIME TO COMPLETE IN COMMENTS. ON (B) YOU WILL PLACE A 25LB PLATE ON YOUR BACK AND ACCUMULATE 5 MINS IN A PLANK POSITION WITH AS LITTLE BREAKS AS POSSIBLE. USE A STOPWATCH AND PAUSE AT EACH BREAK, ONLY COUNT TIME "IN A PLANK" TOWARDS YOUR 5 MINS.

- 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