WEDNESDAY. JANUARY 28. 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**

SUPINE RING ROW

3) W.O.D

FOR TIME:
50 DU
25 SUPINE RING ROW
21 BURPEES
40 DU
20 SUPINE RING ROW
18 BURPEES
30 DU
15 SUPINE RING ROW
15 BURPEES
20 DU
10 SUPINE RING ROW
12 BURPEES
10 DU
5 SUPINE RING ROW
9 BURPEES
*POST TIME TO COMPLETE IN COMMENTS.

**RAMP WOD**

FOR TIME:
30 DU
10 SUPINE RING ROW
15 BURPEES
25 DU
10 SUPINE RING ROW
12 BURPEES
20 DU
10 SUPINE RING ROW
9 BURPEES
15 DU
10 SUPINE RING ROW
6 BURPEES
10 DU
10 SUPINE RING ROW
3 BURPEES
*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