MONDAY. JUNE 15. 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**

FRONT SQUAT - WARM UP TO ~75% 2RM THEN COMPLETE (A)
AIRDYNE

3) W.O.D

(A) FRONT SQUAT 2-2-2-2-2-2
(B) 10 INTERVALS EACH FOR TIME:
20 CAL  AIRDYNE
REST 2:1

*POST LOADS FOR (A), WORK UP TO SETS OF 2RM. FOR (B) POST TIMES FOR EACH INTERVAL. THESE ARE ALL OUT SPRINT INTERVALS, REST BETWEEN EACH IS EXACTLY 2X THE AMOUNT OF TIME IT TOOK TO COMPLETE THE INTERVAL.

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) FRONT SQUAT 3-3-3-3-3
(B) 10 INTERVALS EACH FOR TIME:
15 CAL  AIRDYNE
REST 1:1

*POST LOADS FOR (A), WORK UP TO SETS OF 2RM. FOR (B) POST TIMES FOR EACH INTERVAL. THESE ARE ALL OUT SPRINT INTERVALS, REST BETWEEN EACH IS EXACTLY THE SAME AMOUNT OF TIME IT TOOK TO COMPLETE THE INTERVAL.

- 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