MONDAY. DECEMBER 28. 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**

CLEAN

3) W.O.D

(A) FRONT SQUAT 3-3-3-3-3 WITH 3 SEC PAUSE
(B) EVERY 90 SECONDS FOR 15 MIN:
3 POWER CLEAN @ 80% 1RM 
5 BOX JUMPS 30"
(C) PUSH PRESS 3-3-3-3
*LOG LOADS ACCOMPLISHED FOR (A) & (C). NOTE ANY ISSUES WITH (B), USE 80% 1RM FOR (B). IF YOUR 1RM CLEAN IS #225 THEN YOU WILL USE #180 FOR (B).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) FRONT SQUAT 3-3-3-3-3 WITH 3 SEC PAUSE

(B) EVERY 90 SECONDS FOR 15 MIN:

3 POWER CLEAN @ 80% 1RM 

5 BOX JUMPS 24"

(C) PUSH PRESS 3-3-3-3

*LOG LOADS ACCOMPLISHED FOR (A) & (C). NOTE ANY ISSUES WITH (B), USE 80% 1RM FOR (B). IF YOUR 1RM CLEAN IS #225 THEN YOU WILL USE #180 FOR (B).

- 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