WEDNESDAY. OCTOBER 14. 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**

DEADLIFT - WARM UP TO WOD WEIGHT X3

3) W.O.D

5 ROUNDS EACH FOR MAX REPS:
200M SPRINT
10 BOX JUMPS
10 BURPEES 
MAX DEADLIFT #225 OR @55% 1RM (WHICHEVER IS GREATER)
REST 1:1
*LOG TOTAL DEADLIFT REPS FOR EACH ROUND. THE GOAL IS TO MOVE FROM ONE MOVEMEMTN TO ANOTHER WITH NO REST, FINISH BURPEES AND PICK UP THE BAR!! REST BETWEEN ROUNDS EXACTLY THE TIME IT TOOK TO COMPLETE THE PREVIOUS ROUND. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

5 ROUNDS EACH FOR MAX REPS:

200M SPRINT

10 BOX JUMPS

10 BURPEES 

MAX DEADLIFT @55% 1RM

REST 1:1

*LOG TOTAL DEADLIFT REPS FOR EACH ROUND. THE GOAL IS TO MOVE FROM ONE MOVEMEMTN TO ANOTHER WITH NO REST, FINISH BURPEES AND PICK UP THE BAR!! REST BETWEEN ROUNDS EXACTLY THE TIME IT TOOK TO COMPLETE THE PREVIOUS 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