WEDNESDAY. JANUARY 14. 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**

BAND SPRINTS WITH PARTNER OR SUB SLED SPRINTS

3) W.O.D

(A) "HELEN"
3 ROUNDS FOR TIME:

400M RUN
21 KB SWING 24KG
12 PULL UPS
(B) 8 MAX EFFORTS:
BANDED SPRINTS 50YD OR SLED SPRINTS 50YDS
*FOR (A) POST TIME TO COMPLETE. FOR (B) IF YOU HAVE A PARTNER DO BAND SPRINTS WITH A HEAVY BAND. IF NO PARTNER AVAILABLE DO WEIGHTED SLED SPRINTS, POST TYPE OF SLED, LOAD USED AND SURFACE SPRINTS WERE COMPLETED ON.

**RAMP WOD**

(A) "HELEN"
3 ROUNDS FOR TIME:

400M RUN
21 KB SWING 24KG
12 PULL UPS
(B) 6 MAX EFFORTS:
BANDED SPRINTS 40YD OR SLED SPRINTS 40YDS
*FOR (A) POST TIME TO COMPLETE. FOR (B) IF YOU HAVE A PARTNER DO BAND SPRINTS WITH A HEAVY BAND. IF NO PARTNER AVAILABLE DO WEIGHTED SLED SPRINTS, POST TYPE OF SLED, LOAD USED AND SURFACE SPRINTS WERE COMPLETED ON.

- 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