WEDNESDAY. FEBRUARY 9. 2017

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

WOD DOC - CLICK HERE - SEARCH FOR FUNCTIONAL / 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**

FRONT SQUAT - WARM UP TO WOD LOAD.

3) W.O.D

FOR TIME:
100 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
80 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
60 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
40 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
*LOG TIME TO COMPLETE IN COMMENTS. IF YOU HAVE A #100-#115 LB SAND BAG USE THAT INSTEAD OF BARBELL IN A FRONT SQUAT (HUG HOLD). 

TRACK / POST / LOG YOUR PROGRESS HERE (CLICK)

**RAMP WOD**

FOR TIME:
75 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
60 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
45 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
30 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
*LOG TIME TO COMPLETE IN COMMENTS. IF YOU HAVE A #100-#115 LB SAND BAG USE THAT INSTEAD OF BARBELL IN A FRONT SQUAT (HUG HOLD). 

- 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