MONDAY. JANUARY 5. 2015

***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**

ROWING

3) W.O.D

20 ROUNDS FOR TOTAL TIME:
100 M ROW
20 SEC REST
*SUBTRACT 6 MIN 20 SEC FROM YOUR TOTAL TIME TO COMPLETE TO GET A TOTAL WORKING TIME. POST WORKING TIME TO COMMENTS. IF YOU DONT HAVE A ROWER YOU MAY SPRINT (RUN) 100M INSTEAD, REST IS THE SAME. 

**RAMP WOD**

20 ROUNDS FOR TOTAL TIME:
100 M ROW
30 SEC REST
*SUBTRACT 6 MIN 20 SEC FROM YOUR TOTAL TIME TO COMPLETE TO GET A TOTAL WORKING TIME. POST WORKING TIME TO COMMENTS. IF YOU DONT HAVE A ROWER YOU MAY SPRINT (RUN) 100M INSTEAD, REST IS THE SAME. 

- 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