MONDAY. MAY 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**

RING DIPS
PULL UPS

3) W.O.D

TABATA THESE: 
(A) DOUBLE UNDERS
(B) RING DIPS
(C) AIR SQUATS
(D) PULL UPS

*WITH A RUNNING 16 MIN CLOCK (4 X 4MIN). TABATA IS 8RDS OF 20 SEC WORK / 10 SEC REST (4 MIN TOTAL). COMPLETE TABATA FOR EACH MOVEMENT LISTED. COMPLETE IN ORDER WITH NO REST BETWEEN MOVEMENTS. POST LOWEST SCORE FOR EACH MOVEMENT IN ANY GIVEN ROUND. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

TABATA THESE: 
(A) DOUBLE UNDERS
(B) PUSH UPS
(C) AIR SQUATS
(D) PULL UPS

*WITH A RUNNING 16 MIN CLOCK (4 X 4MIN). COMPLETE TABATA FOR EACH MOVEMENT LISTED. COMPLETE IN ORDER WITH NO REST BETWEEN MOVEMENTS. POST LOWEST SCORE FOR EACH MOVEMENT IN ANY GIVEN ROUND. 

- 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