WEDNESDAY. MARCH 18. 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**

HANG POWER CLEAN 

UNBROKEN DOUBLE UNDERS

3) W.O.D

3 ROUNDS OF:
50 DOUBLE UNDERS
18 HANG POWER CLEAN #115
15 FRONT SQUATS #115

12 BURPEES
*POST TOTAL TIME TO COMPLETE, DECIDE PRIOR TO STARTING WOD IF YOU WANT TO COMPLETE ALL DOUBLE UNDER SETS UNBROKEN, IF SO MAKE SURE TO RESTART ANY SET IF ANY IS BROKEN. NOTE IF COMPLETED THE WOD WITH UNBROKEN DUs.  

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

3 ROUNDS OF:
50 DOUBLE UNDERS
18 HANG POWER CLEAN #95
15 FRONT SQUATS #95

12 BURPEES

*POST TOTAL TIME TO COMPLETE.

- 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