TUESDAY. NOVEMBER 24. 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**

PRESS -WARM UP PRESS TO WOD WEIGHT AFTER (A)

3) W.O.D

(A) 15 MIN TO FIND - 3RM FRONT SQUAT (3 SEC PAUSE AT BOTTOM EACH REP) 
(B) 10-8-6-4-2 FOR TIME OF:
PRESS #135
FRONT SQUAT *REPS X2 (20-16-12-8-4)
(C) BUY OUT - BANDED GOOD MORNINGS - 100 REPS
*LOG LOAD ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). ON (C) THERE IS NO TIME PRIORITY, BUT GET IT DONE AS FAST AS POSSIBLE, AND USE A LIGHT BAND.

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) 15 MIN TO FIND - 3RM FRONT SQUAT (3 SEC PAUSE AT BOTTOM EACH REP) 

(B) 10-8-6-4-2 FOR TIME OF:

PRESS #95

FRONT SQUAT *REPS X2 (20-16-12-8-4)

(C) BUY OUT - BANDED GOOD MORNINGS - 100 REPS

*LOG LOAD ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). ON (C) THERE IS NO TIME PRIORITY, BUT GET IT DONE AS FAST AS POSSIBLE, AND USE A LIGHT BAND.

- 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