TUESDAY. DECEMBER 1. 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**

BACK SQUAT
WALL CLIMB

3) W.O.D

(A) 15 MIN - FIND 3RM BACK SQUAT
(B) FOR TIME:
7 WALL CLIMB
100 DUs
5 WALL CLIMB
75 DUs
3 WALL CLIMB
50 DUs
(C) 2 MIN MAX - BOX JUMP 30"
*LOG LOAD FOR (A) *DOES NOT HAVE TO BE A PR, TIME FOR (B), AND REPS FOR (C).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) 15 MIN - FIND 3RM BACK SQUAT

(B) FOR TIME:

5 WALL CLIMB

60 DUs

3 WALL CLIMB

40 DUs

1 WALL CLIMB

20 DUs

(C) 2 MIN MAX - BOX JUMP 24"

*LOG LOAD FOR (A), TIME FOR (B), AND REPS FOR (C).

- 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