TUESDAY. JANUARY 20. 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**

ROPE CLIMBS

3) W.O.D

FOR TIME:
5 ROPE CLIMB 
15 HAND STAND PUSH UP (HSPU)

4 ROPE CLIMB
12 HSPU
3 ROPE CLIMB
9 HSPU
2 ROPE CLIMB
6 HSPU
1 ROPE CLIMB
3 HSPU
*POST TIME TO COMPLETE IN COMMENTS. SHOOT FOR STRICT HSPU, KIP IS ACCEPTABLE IF NEEDED TO KEEP INTENSITY HIGH.

**RAMP WOD**

21-18-15-12-9 FOR TIME:
PULL UPS
+ 3 WALL CLIMBS AFTER EACH REP ROUND

*POST TIME TO COMPLETE IN COMMENTS. 

- 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