WEDNESDAY. JUNE 29. 2016

***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**

3) W.O.D

(A) FOR TIME:
ROW 800M
THEN
15-12-9-6 OF:
THRUSTERS #95
GHD SIT UPS
THEN
ROW 800M
(B) OPTIONAL BUY OUT - 4 X MAX EFFORT BANDED PLANK
*LOG TIME FOR (A) AND REST AS NEEDED FOR (B). 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**
(A) FOR TIME:
ROW 600M
THEN
12-9-6-3 OF:
THRUSTERS #95
GHD SIT UPS
THEN
ROW 600M
(B) OPTIONAL BUY OUT - 4 X MAX EFFORT BANDED PLANK
*LOG TIME FOR (A) AND REST AS NEEDED 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
*SPECIALTY HEALTH CHANNEL - WATCH & LEARN