WEDNESDAY. SEPTEMBER 14. 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**

DUMBBELL SNATCH

3) W.O.D

FOR TIME:
600M RUN
10 ALTERNATING DUMBELL SNATCH #70
10 PULL UPS
400M RUN
20 ALTERNATING DUMBELL SNATCH #70
20 PULL UPS
200M RUN
30 ALTERNATING DUMBELL SNATCH #70
30 PULL UPS
*DON'T PACE THE RUNS, GO HARD. LOG TIME TO COMPLETE.

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

FOR TIME:
600M RUN
10 ALTERNATING DUMBELL SNATCH #40
10 PULL UPS
400M RUN
20 ALTERNATING DUMBELL SNATCH #40
20 PULL UPS
200M RUN
30 ALTERNATING DUMBELL SNATCH #40
30 PULL UPS
*DON'T PACE THE RUNS, GO HARD. SCALE AS NEEDED. LOG TIME TO COMPLETE.

- 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