MONDAY. MARCH 30. 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
UNBROKEN DOUBLE UNDERS

3) W.O.D

(A) 6 ROUNDS EACH FOR TIME:
200M SPRINT
REST 60 SEC.

-REST 3 MIN-

(B) 5 ROUNDS FOR TIME:
50 UNBROKEN DOUBLE UNDERS

*POST TIME TO COMPLETE EACH EFFORT ON (A) AND TOTAL TIME FOR (B). FOR (B) IF A YOU TRIP UP ON ANY GIVEN SET OF 50, YOU MUST RE-START THAT SET (ROUND).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) 6 ROUNDS EACH FOR TIME:
200M SPRINT
REST 60 SEC.
(B) FOR TIME:
250 DOUBLE UNDERS

*POST TIME TO COMPLETE EACH EFFORT ON (A) AND TOTAL TIME FOR (B). 

- 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