TUESDAY. APRIL 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**

BURPEE BOX JUMP

3) W.O.D

(A) 5 EFFORTS EACH FOR TIME:
3 X 60 YARD PRO SHUTTLE
REST 1:1

(B) WITH A RUNNING CLOCK - DEATH BY BURPEE BOX JUMP:
0:00 - 1:00  1 BURPEE BOX JUMP 24"
1:00 - 2:00 2 BURPPE BOX JUMP 24"
2:00 - 3:00 3 BURPEE BOX JUMP 24"

3:00 - 4:00 4 BURPEE BOX JUMP 24"
4:00 - 5:00 5 BURPEE BOX JUMP 24"
.... CONTINUE ADDING A REP EACH MIN UNTIL YOU CAN NO LONGER COMPLETE THE NUMBER REQUIRED FOR THAT MIN.
*POST TIMES FOR EACH EFFORT ON (A) AND HOW MANY MINUTES COMPLETED FOR (B).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) 5 EFFORTS EACH FOR TIME:
2 X 60 YARD PRO SHUTTLE
REST 1:1

(B) WITH A RUNNING CLOCK - DEATH BY BURPEE BOX JUMP:
0:00 - 1:00  1 BURPEE BOX JUMP 24"
1:00 - 2:00 2 BURPPE BOX JUMP 24"
2:00 - 3:00 3 BURPEE BOX JUMP 24"

3:00 - 4:00 4 BURPEE BOX JUMP 24"
4:00 - 5:00 5 BURPEE BOX JUMP 24"
.... CONTINUE ADDING A REP EACH MIN UNTIL YOU CAN NO LONGER COMPLETE THE NUMBER REQUIRED FOR THAT MIN.
*POST TIMES FOR EACH EFFORT ON (A) AND HOW MANY MINUTES COMPLETED 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