Tuesday, November 26, 2013

TUESDAY. NOVEMBER 26. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS
THRUSTERS

3) W.O.D
FOR TIME:
9 MUSCLE UPS / 1 THRUSTERS #115
7 MUSCLE UPS / 3 THRUSTERS #115
5 MUSCLE UPS / 5 THRUSTERS #115
3 MUSCLE UPS / 7 THRUSTERS #115
1 MUSCLE UPS / 9 THRUSTERS #115
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
2 ROUNDS FOR TIME:
80 DOUBLE UNDERS
20 PUSH PRESS #95 
20 BAR FACING BURPEES
20 OVERHEAD SQUAT #75


- 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. 
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Monday, November 25, 2013

MONDAY. NOVEMBER 25TH. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING PUSH UPS
PISTOL SQUATS

3) W.O.D
(A) EMOTM.20:
ODD MINS - 10 RING PUSH UPS + 10 DUs
EVEN MINS - 6 PISTOL SQUATS OR 12 AIR SQUATS + 10 DUs
(B) 2 MIN MAX - HOLLOW POSITION TO SUPER MAN POSITION
*POST IF YOU MISSED ANY MINS DURING (A), AND IF COMPLETED WOD WITH PISTOLS OR AIR SQUATS. FOR (B) TURNING OVER AND BACK IS IS ONE REP. 






**RAMP WOD**
(A) AMRAP 12:
10 BURPEES 
5 DEADLIFT #185
(B) 2 MIN MAX - ALTERNATING OVERHEAD LUNGE WITH #25 PLATE


- 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. 
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Friday, November 22, 2013

FRIDAY. NOVEMBER 22. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
POWER CLEAN

3) W.O.D
(A) DEADLIFT 5-5-5-5-5
(B) POWER CLEAN 3-3-3-3-3
*POST LOADS FOR EACH (A) & (B) TO COMMENTS. FOR BOTH (A) & (B) COMPLETE REPS TOUCH AND GO, NO RE-GRIPS DURING EACH YOUR SET. 






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS




- 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. 
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Thursday, November 21, 2013

THURSDAY. NOVEMBER 21. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTERS

3) W.O.D
(A) FOR TIME:
6 UNBROKEN ROUNDS OF:
5 THRUSTERS #135
(B) EMOTM.10:
15 SIT UPS
*FOR (A) POST TIME TO COMPLETE IN COMMENTS, YOU MUST COMPLETE EACH ROUND OF 5 UNBROKEN, IF YOU BREAK IN ANY ROUND YOU MUST RE-START THAT ROUND, REST AS NEEDED BETWEEN ROUNDS. FOR (B) POST IF ANY MINUTES WERE MISSED, COUNT A 10 BURPEE PENALTY FOR ANY EACH MISSED MINUTE IF ANY. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS
- 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. 
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Wednesday, November 20, 2013

WEDNESDAY. NOVEMBER 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MED BALL CLEAN

3) W.O.D
5 ROUNDS FOR TIME:
200M RUN 
15 PUSH UPS
20 MED BALL CLEAN #20
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
FOR TIME:
30 CLEAN & JERK  #75 MINIMUM (ASK COACH)
*POST 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. 
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Tuesday, November 19, 2013

TUESDAY. NOVEMBER 19. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS
DEADLIFT
HANG SQUAT CLEAN

3) W.O.D
FOR MAX REPS EACH:
(A) COMPLETE 30 BURPEES / 2:00 MIN MAX REP - PUSH PRESS #95
REST 3MIN
(B) COMPLETE 30 BOX JUMP 30"  / 2:00 MIN MAX REP - HANG SQUAT CLEAN #95
REST 3 MIN
(C) COMPLETE  30 PULL UPS / 2:00 MIN MAX REP - DEADLIFT #115
REST 3 MIN THEN REPEAT!
* HAVE YOUR 2:00 MIN CLOCK READY AS SOON AS YOU FINISH THE GYMNASTIC MOVEMENT START YOUR 2 MIN COUNT DOWN FOR MAX REPS OF THE WEIGHT LIFTING MOVEMENT, THERE IS NO PRESCRIBED REST AT THAT POINT. POST TOTAL REPS FOR EACH (A) / (B) / (C) AFTER COMPLETING IT TWICE.





**RAMP WOD**
"HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 KB SWINGS 1.5POOD
12 PULL UPS
*POST 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. 
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Monday, November 18, 2013

MONDAY. NOVEMBER 18. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
DOUBLE UNDERS

3) W.O.D
(A) RUN 1 MILE FOR TIME.
REST EXACTLY 3 MIN.
(B) EMOTM.8MIN:
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE (A). FOR (B) COUNT A 10 BURPEE PENALTY FOR ANY MISSED MINUTES.





**RAMP WOD**
(A) EMOTM - 250 DOUBLE UNDERS.
*WITH A RUNNING CLOCK COMPLETE 5 BURPEES ON THE MINUTE, WITH THE REMAINING TIME WITHIN EACH MINUTE GET AS MANY DOUBLE UNDERS AS POSSIBLE UNTIL YOU COMPLETE 250 DOUBLE UNDERS. 
(B) 2 MIN MAX - SIT UPS



- 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. 
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Friday, November 15, 2013

FRIDAY. NOVEMBER 15. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS 
HSPU

3) W.O.D
FOR TIME:
1 MUSCLE UP (MU)
1 DEFICIT HANDSTAND PUSH UP (HSPU)
2 MUSCLE UP
2 DEFICIT HSPU
3 MUSCLE UP
3 DEFICIT HSPU
4 MUSCLE UP
4 DEFICIT HSPU
5 MUSCLE UP
5 DEFICIT HSPU
... AND SO ON UNTIL 10 MU / 10 DEFICIT HSPU.
*POST TOTAL TIME TO COMPLETE. THERE IS A 20 MINUTE CAP ON THIS WOD, IF YOUR NOT DONE IN 20 MINS YOUR DONE, NOTE WHERE YOU LEFT OFF.





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS



- 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. 
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Thursday, November 14, 2013

THURSDAY. NOVEMBER 14. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
ZERCHER LUNGES WITH ROGUE LOG

3) W.O.D
(A) 8 ROUNDS:
10 BURPEES
10 ALTERNATING FORWARD LUNGES *WITH GAMES LOG IN ZERCHER RACK
*POST TIME TO COMPLETE IN COMMENTS.






 **RAMP WOD**

RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS



- 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. 
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WEDNESDAY. NOVEMBER 14. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEAKNESSES

3) W.O.D
"WEAKNESS WEDNESDAYS"
(A) 20 - 30MINS SKILL WORK ON YOUR CHOICE OF WEAKNESS. THE CHINK(S) IN YOUR ARMOR. 
(B) 10-12MIN WOD. MUST INCLUDE THE WEAKNESS OR A PROGRESSION OF THE WEAKNESS YOU CHOSE ABOVE. WOD IS UP TO YOU.
*POST SKILL WORK FOR (A) AND THE WOD YOU PROGRAMMED FOR (B) TO COMMENTS.





**RAMP WOD**
AMRAP 15:
10 THRUSTER #75
10 FLOOR WIPERS #75
5 PULL UPS
*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. 
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Tuesday, November 12, 2013

TUESDAY. NOVEMBER 12. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
KETTLEBELL TECHNIQUE
PLANK

3) W.O.D
(A) AMRAP 12MIN:
30 DOUBLE UNDERS
6 KETTLEBELL SWING 2pood (~#72)
3 KB SNATCH (R) 2pood (~#72)
3 KB SNATCH (L) 2pood (~#72)
(B) ACCUMULATE 3 MINS IN A WEIGHTED PLANK POSITION.
*FOR (A) POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. FOR (B) POST NUMBER OF BREAKS TO ACCOMPLISH 3 MINS, USE A #45 PLATE ON YOUR BACK AS LOAD.



**RAMP WOD**
(A) 2 ROUNDS FOR TIME:
80 DOUBLE UNDERS
40 BOX JUMPS 24"
20 RING DIPS
(B) 2MIN MAX - SIT UPS.
*POST TOTAL TIME TO COMPLETE (A) AND REPS ACCOMPLISHED FOR (B) 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. 
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Monday, November 11, 2013

MONDAY. NOVEMBER 11. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
(A) BACK SQUAT 5-5-5-3-3-3
(B) 100 WALL BALLS FOR TIME
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL TIME TO COMPLETE (B).

 

 




**RAMP WOD**
(A) 6 ROUNDS EACH FOR TIME:
400M RUN
REST 90 SEC.
(B) 2 MIN MAX - DOUBLE UNDERS
*FOR (A) POST TIMES FOR EACH RUN. FOR (B) POST NUMBER OF COMPLETED REPS.



- 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. 
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FRIDAY NOVEMBER 8. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
10 RDS:
40YD BAND SPRINTS
60 SEC REST
* THIS IS TASK PRIORITY, NO TIME COMPONENT. GET IT DONE AND GO HARD!!



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS



- 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. 
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Thursday, November 7, 2013

THURSDAY. NOVEMBER 7. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
GOBLET SQUATS
SHUTTLE RUNS

 3) W.O.D
AMRAP 15:
2 60YD PRO LONG SHUTTLE *FORWARD AND BACKWARDS RUNS
15 GOBLET SQUATS 1.5 POOD (~#53)
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS. 




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS



- 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. 
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Wednesday, November 6, 2013

WEDNESDAY. NOVEMBER 6. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS
JERK

3) W.O.D
FOR TIME:
50 DOUBLE UNDERS
40 PRESS #95
3 ROUNDS OF "CINDY"
50 DOUBLE UNDERS
30 PUSH PRESS #115
3 ROUNDS OF "CINDY"
50 DOUBLE UNDERS
20 PUSH JERK #135
3 ROUNDS OF "CINDY"
*POST TIME TO COMPLETE IN COMMENTS.
**1 ROUND OF CINDY =  5 PULL UP / 10 PUSH UPS / 15 AIR SQUAT. 





**RAMP WOD**
5 ROUNDS:
6 BENCH PRESS #155
12 PULL UPS
36 DOUBLE UNDERS
*POST 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. 
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Tuesday, November 5, 2013

TUESDAY. NOVEMBER 5. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT 
POWERS SNATCH

3) W.O.D
(A) 3 ROUNDS FOR TIME:
400M RUN
15 DEADLIFTS #225
10 HANG POWER SNATCH #115
(B) 2MIN MAX - HOLLOW ROCKS
*POST TOTAL TIME TO COMPLETE (A) AND NUMBER OF REPS FOR (B).
* HOLLOW ROCK DEMO CLICK HERE






**RAMP WOD**
(A) AMRAP.10:
5 BURPEES
10 KB SWING
(B) 2MIN - MAX BOX JUMPS 24"
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS FOR (A) AND NUMBER OF REPS ACCOMPLISHED 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. 
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