WEDNESDAY. FEBRUARY 19. 2020

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

1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

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**

TURKISH GET UP - WARM UP TECHNIQUE AND LOAD

3) W.O.D

AMRAP 20 MINS:
3 TURKISH GET UP (R) 24KG
3 TURKISH GET UP (L)
5 STRICT TOES TO BAR
30 DUs
*COMPLETE FOR QUALITY BUT KEEP MOVING. SHOOT FOR SOLID POSITIONS. 

- 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

*READ THIS - IN DEFENSE OF FOOD

TUESDAY. FEBRUARY 18. 2020

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

1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

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**

ALTERNATING (FRONT LEG) HANG POWER SPLIT SNATCH - WARM UP TO #115 

3) W.O.D

(A) 5 EFFORTS FOR "WORKING" TIME:
3 X 60YD PRO SHUTTLE 
6 ALTERNATING HANG SPLIT POWER SNATCH #115
REST 2 MIN
(B) TABATA - RING ROWS
*COMPLETE EFFORTS OF (A) WITH HIGH INTENSITY, PUSH THE ENVELOPE ON THE SHUTTLES AND GO UNBROKEN WITH YOUR SNATCHES. FOR (B) YOUR SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND. 

- 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

*READ THIS - IN DEFENSE OF FOOD