WEDNESDAY. DECEMBER 30. 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**

BENT OVER ROW - DEMO CLICK HERE -

3) W.O.D

(A) ALTERNATING REVERSE LUNGES 10-10-10 

(B) 5 ROUNDS FOR TIME:
40 DOUBLE UNDERS
10 BENT OVER ROWS #115
10 ALTERNATING LEG BOX STEP UP 20" #115
15 PUSH UPS
*FOR (A) USE A LOAD THAT IS NEAR FAILURE AT 10 REPS, SAME LOAD FOR ALL SETS. LOG THAT LOAD. ALSO NOTE TIME TO COMPLETE (B).

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

(A) ALTERNATING REVERSE LUNGES 10-10-10 

(B) 5 ROUNDS FOR TIME:
40 DOUBLE UNDERS
10 BENT OVER ROWS #95
10 ALTERNATING LEG BOX STEP UP 20" #95
15 PUSH UPS
*FOR (A) USE A LOAD THAT IS NEAR FAILURE AT 10 REPS, SAME LOAD FOR ALL SETS. LOG THAT LOAD. ALSO NOTE TIME TO COMPLETE (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