WEDNESDAY. NOVEMBER 26. 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

3) W.O.D

FOR TIME:
SPRINT 400M
32 PULL UPS
18 BACK SQUAT #205
24 PULL UP
12 BACK SQUAT #205
16 PULL UP
6 BACK SQUAT #205
SPRINT 400M
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE 400M SPRINTS, DONT GO EASY TO SAVE GAS FOR PULL UPS AND SQUATS. GO GO GO.

**RAMP WOD**

FOR TIME:
SPRINT 200M
32 PULL UPS
18 BACK SQUAT #135 (MINIMUM)
24 PULL UP
12 BACK SQUAT #135 (MINIMUM)
16 PULL UP
6 BACK SQUAT #135 (MINIMUM)
SPRINT 200M
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE 200M SPRINTS, DONT GO EASY TO SAVE GAS FOR PULL UPS AND SQUATS. GO GO GO. SCALE PULL UPS AS NEEDED. 

- 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