Thursday, January 31, 2013

THURSDAY. JANUARY 31. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PINCH GRIP FARMER WALK
GOOD MORNINGS
PISTOL

3) W.O.D
FOR TIME:
45YD PINCH GRIP CARRY (#45 BUMPER.PLATE EACH HAND)
20 BOX JUMPS 24"
20 BUMPER HUG GOOD MORNING (#45 BUMPER.PLATE)
45YD PINCH GRIP CARRY (#45 BUMPER.PLATE EACH HAND)
30 ALTERNATING PISTOLS (SINGLE LEG SQUAT) OR 60 AIR SQUATS
45YD PINCH GRIP CARRY (#45 BUMPER.PLATE EACH HAND)
20 BUMPER HUG GOOD MORNING (#45 BUMPER.PLATE)
20 BOX JUMPS 24"
45YD PINCH GRIP CARRY (#45 BUMPER.PLATE EACH HAND)
*POST TOTAL TIME TO COMPLETE. IF YOU DO NOT HAVE THE PISTOL SQUAT DOWN YET, NO PROBLEM, YOU WILL COMPLETE 60 AIR SQUATS FOR A RXd TIME. ENJOY!





 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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. 
Posted by at 1 comment:

Wednesday, January 30, 2013

WEDNESDAY. JANUARY 30. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS
TOES TO BAR


3) W.O.D
(A) 5 EFFORTS FOR FASTEST TIME:
100YD SPRINT
(B) FOR TIME:
3 ROUNDS OF:
20 PRESS @40% BODYWEIGHT (#BW)
20 TOES TO BAR
30 RUSSIAN TWIST #20MED BALL
*POST TIMES FOR (A) AND TOTAL TIME TO COMPLETE (B) TO COMMENTS.




 
WHITEBOARD



**RAMP WOD**
AMRAP 20 OF:
10 KNEES TO ELBOWS
45YD WALKING LUNGES
10 SUMO DEADLIFT HIGH PULL #75
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS.



- 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. 
Posted by at 1 comment:

Tuesday, January 29, 2013

TUESDAY. JANUARY 29. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN
PUSH UP

3) W.O.D
FOR TIME.
3  ROUNDS OF:
5 HANG POWER CLEAN #155
15 RING PUSH UPS
 +
3 ROUNDS OF:
7 HANG POWER CLEAN #135
21 HR PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


 
WHITEBOARD



**RAMP WOD**
(A) AMRAP 12:
20 DOUBLE UNDERS
8 PUSH PRESS #95
(B) ACCUMULATE 3MINS IN A PLANK POSITION.
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS FOR (A). ALSO POST NUMBER OF BREAKS REQUIRED TO ACCUMULATE 3MINS INA PLANK POSITION (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. 
Posted by at 1 comment:

Monday, January 28, 2013

MONDAY. JANUARY 28. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT

3) W.O.D
FOR TIME:
10 FRONT SQUAT @ 80%1RM
15 FRONT SQUAT @ 70% 1RM
20 FRONT SQUAT @ 60% 1RM
*POST TOTAL TIME TO COMPLETE AND LOADS UTILIZED IN COMMENTS. LOADS MUST BE THE PERCENTAGE OF YOUR LAST RECORDED 1RM TO COUNT AS RXd.

 



 
WHITEBOARD


**RAMP WOD**
(A) BACK SQUAT 5-5-5-3-3-3
(B) AMRAP.5MINUTE "CINDY"
*POST LOADS ACCOMPLISHED FOR (A) AND NUMBER OF ROUNDS COMPLETED FOR (B). "CINDY" IS A CFHQ BENCHMARK WOD - 1 ROUND = 5 PULL UPS / 10 PUSH UP / 15 AIR SQUATS.




- 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. 
Posted by at 1 comment:

Sunday, January 27, 2013

SATURDAY. JANUARY 26. 2013

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

1) STRETCH:

2) WARM UP:


3) W.O.D
-OPEN BOX - SEE WHITEBOARD-


 
WHITEBOARD


- 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. 
Posted by at No comments:

Friday, January 25, 2013

FRIDAY. JANUARY 25. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
MUSCLE UP


3) W.O.D
FOR TIME:
50 DEADLIFTS @ BODY WEIGHT (MINIMUM #185)
+ 2 MUSCLE UPS FOR EACH BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. IF YOU DO NOT HAVE A MUSCLE UP YET (FIRST FIGURE OUT WHY AND HOW TO GET THERE), THE SUBSTITUTION IS 3 PULL UPS / 3 RING DIPS FOR EACH MUSCLE UP REP PRESCRIBED PER ROUND. IF YOU WEIGHT LESS THAN 185lbs THAT IS THE MINIMUM RXd WEIGHT FOR THIS WOD.



 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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. 
Posted by at No comments:

Thursday, January 24, 2013

THURSDAY. JANUARY 24. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SINGLE ARM KETTLE BELL SNATCH
V-UP & TOUCH

3) W.O.D
3 ROUNDS FOR TIME:
75 DOUBLE UNDERS
15 SINGLE ARM KETTLE BELL SNATCH (L) 1.5pood (#53)
15 SINGLE ARM KETTLE BELL SNATCH (R) 1.5pood (#53)
30 V-UP & TOUCH
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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. 
Posted by at No comments:

Wednesday, January 23, 2013

WEDNESDAY. JANUARY 23. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT 
LATERAL BOX JUMP

3) W.O.D
(A) FOR TIME:
RUN 1 MILE
(B) 21-15-9 OF:
BACK SQUATS @ 70% 1RM
LATERAL BOX JUMPS 20"
*POST TIME FOR (A) TO COMMENTS. ALSO POST TIME TO COMPLETE (B), ALTERNATE SIDES EACH REP ON THE LATERAL BOX JUMPS. JUMP LEFT, STEP DOWN LEFT SIDE, JUMP RIGHT, STEP DOWN RIGHT SIDE. ENJOY!



WHITEBOARD


**RAMP WOD**
(A) 4 INDIVIDUAL EFFORTS FOR TIME:
RUN 200M
(B) 4 ROUNDS FOR TIME:
 5 TIRE FLIPS
30 SIT UPS
*FOR (A) REST 1MIN BETWEEN EFFORTS, POST TIMES FOR EACH TO COMMENTS. FOR (B) POST TOTAL 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. 
Posted by at 1 comment:

Tuesday, January 22, 2013

TUESDAY. JANUARY 22. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL
HANG POWER SNATCH

3) W.O.D
AMRAP 12:
4 SUMO DEADLIFT HIGH PULL #95
6 HANG POWER SNATCH #95
8 DYNAMIC PUSHUPS (#45 PLATES AS ELEVATION)
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.



 
WHITEBOARD



**RAMP WOD**
6 ROUNDS FOR TIME:
25 DOUBLE UNDERS
6 HANG SQUAT CLEAN #95
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

- 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. 
Posted by at 1 comment:

Monday, January 21, 2013

MONDAY. JANUARY 21. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALLS
PUSH JERK

3) W.O.D
(A) PUSH JERK 3-3-3-2-2-2
(B) 5 UNBROKEN ROUNDS FOR TIME:
15 WALL BALLS #20
*POST LOADS FOR (A) TO COMMENTS, AND TOTAL TIME FOR (B). FOR (B) COMPLETE EACH ROUND UNBROKEN, REST AS NEEDED BETWEEN ROUNDS AND ANY BREAK IN A ROUND IS A RESTART OF THAT ROUND. ENJOY!



 
ONE OF THE ABOVE PICTURES IS THE OPTIMUM POSITION... KNOW WHICH ONE!!

WHITEBOARD



**RAMP WOD**
"3/4 CINDY"
AMRAP 15:
5 PULL UPS
10 PUSH UPS
15 AIR SQAUT
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.

- 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. 
Posted by at 1 comment:

SATURDAY. JANUARY 19. 2012

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

1) STRETCH:

2) WARM UP:


3) W.O.D
-OPEN BOX - SEE WHITEBOARD-



WHITEBOARD




- 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. 
Posted by at No comments:

Friday, January 18, 2013

FRIDAY. JANUARY 18. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE PULL

3) W.O.D
(A) FOR TIME:
300' (Feet) TIRE PULL + #20 MEDBALL WITHIN
(B) 90 SEC MAX CORKSCREWS EACH (L) & (R) #25 PLATE
*POST TOTAL TIME TO COMPLETE (A). FOR (B) ITS 2 ROUNDS OF 90SEC MAX REPS, FIRST LEFT SIDE THEN RIGHT, 1MINUTE REST BETWEEN EFFORTS. POST NUMBER OF REPS FOR EACH (L&R) FOR (B).



 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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. 
Posted by at No comments:

Thursday, January 17, 2013

THURSDAY. JANUARY 17. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
GYMNASTICS (YOUR BODY WEIGHT)

3) W.O.D
FOR TIME:
400M RUN
30 BURPEE BOX JUMPS 24"
600M RUN
20 BURPEE BOX JUMPS 24"
800M RUN
10 BURPEE BOX JUMPS 24"
*POST TOTAL TIME TO COMPLETE IN COMMENTS. ENJOY!!


 
TAKEAWAY - "A TIGER DOES NOT LOSE SLEEP OVER THE OPINION OF SHEEP."


WHITEBOARD 
 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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. 
Posted by at 1 comment:
Subscribe to: Posts (Atom)