WEDNESDAY. NOVEMBER 25. 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**

HANG POWER CLEAN

3) W.O.D

(A) COMPLEX 7 X 1 @ 80%  CURRENT 1 REP MAX CLEAN & JERK
COMPLEX  (1 REP) - 1 HANG POWER CLEAN / 2 SPLIT JERK
(B) FOR TIME:
20 C2B PULL UP
5 MED BALL V UP #20
15 C2B PULL UP
10 MEDBALL V UP
10 C2B PULL UP
15 MED BALL V UP
5 C2B PULL UP
20 MEDBALL V-UP
(C) BARBELL GOOD MORNING 3X10 
*FOR A USE SAME LOAD FOR ALL SETS. FOR (B) LOG TIME TO COMPLETE. FOR (C) WARM UP THEN USE THE SAME LOAD FOR ALL SETS, USE A LOAD THAT IS CHALLENGING, AND LOG THAT LOAD. 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) COMPLEX 7 X 1 @ 80%  CURRENT 1 REP MAX CLEAN & JERK

COMPLEX  (1 REP) - 1 HANG POWER CLEAN / 2 SPLIT JERK

(B) FOR TIME:

20 PULL UP

5 MED BALL V UP #20

15 PULL UP

10 MEDBALL V UP

10 PULL UP

15 MED BALL V UP

5 PULL UP

20 MEDBALL V-UP

(C) BARBELL GOOD MORNING 3X10 

*FOR A USE SAME LOAD FOR ALL SETS. FOR (B) LOG TIME TO COMPLETE. FOR (C) WARM UP THEN USE THE SAME LOAD FOR ALL SETS, USE A LOAD THAT IS CHALLENGING, AND LOG THAT LOAD. 

- 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