Thursday, February 27, 2014

THURSDAY. FEBRUARY 27. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BALL SLAMS
BOX JUMPS

3) W.O.D
(A) 50-40-30-20-10 OF:
BALL SLAMS #20
BOX JUMPS 24"
(B) 2MIN MAX - TOES TO BAR
* POST TIME FOR (A) TO COMMENTS, AND TOTAL COMPLETED REPS FOR (B).





**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, February 26, 2014

WEDNESDAY. FEBRUARY 26.Z 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
POWER CLEAN

3) W.O.D
FOR TIME:
RUN 1200M
+
"ELIZABETH"
21-15-9 0F:
POWER CLEAN #135
RING DIPS
+
RUN 1200M
*POST TOTAL TIME TO COMPLETE IN COMMENTS.







**RAMP WOD**
AMRAP.15 MIN:
2 WALL CLIMBS
20 DOUBLE UNDERS
10 FRONT SQUAT #115
*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. 
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TUESDAY. FEBRUARY 25. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
JUMPING RING PULL UPS
SHOULDER TO OVERHEAD (STO)

3) W.O.D
FIBONACCI 20MINS:
JUMPING RING PULL UPS
STO #75
LUNGES 
*THE FIBONACCI SEQUENCE (CLICK FOR MORE INFO) IS AS FOLLOWS.
0, 1, 1, 2, 3, 5, 8, 13, 21, 34,55,89... AND SO ON. EACH NUMBER IS THE SUM OF THE PREVIOUS TWO NUMBERS. FOR CROSSFIT SAKE START WITH THE SECOND 1 IN THE SEQUENCE, THEN DO 2, THEN 3, THEN 5, THEN 8, AND SO ON UNTIL 20 MINS IS UP. POST TOTAL NUMBER OF REPS COMPLETED, OR FOR EXAMPLE 28 PRESS OF FIBONACCI 34 (THE MATH WOULD EQUAL 274 REPS, BUT DOING THE MATH IS NOT NECESSARY). FOR JUMPING RING PULL UPS, RINGS SHALL BE SET AT A HEIGHT ROUGHLY 8" BELOW YOUR STANDING FULLY EXTENDED REACH. FOR LUNGES START REPS WITH SAME LEG EACH TIME, EACH STEP EQUALS 1 REP.





**RAMP WOD**
5 ROUNDS FOR "WORKING" TIME:
10 PULL UP
15 PUSH UP
20 AIR SQUAT25 SIT UPS
*REST 1MINUTE BETWEEN ROUNDS
*POST TOTAL WORKING TIME. WORKING TIME IS START TO FINISH TIME MINUS THE 4 MINS OF REST DURING THE ENTIRE WOD. EXAMPLE: IF YOUR FIRST ROUND ENDS AT 3:14, YOUR SECOND ROUND STARTS AT 4:14. GET IT, GOOD!!

- 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, February 24, 2014

MONDAY. FEBRUARY 24. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS (HSPU)
KB SWINGS

3) W.O.D
(A) EMOTM.10
5 HSPU
(B) 3MIN MAX - KB SWING 2PD
*POST IF YOU MISSED ANY MINS IN (A), AND NUMBER OF REPS COMPLETED FOR (B).






**RAMP WOD**
(A) FORTIME:
21-18-15-12-9-6-3 OF:
DEADLIFT #165
BURPEES
REST ~3MIN.
(B) 50 MED BALL SIT UPS.
*POST TIME TO COMPLETE EACH A & 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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FRIDAY. FEBRUARY 21. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
OVERHEAD SQUAT


3) W.O.D
(A) FORTIME:
21-18-15-12-9-6-3 OF:
DEADLIFT #225
BURPEES
REST ~3MIN.
(B) 100 MED BALL SIT UPS.
*POST TIME TO COMPLETE EACH A & B.





**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, February 20, 2014

THURSDAY. FEBRUARY 20. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS
TOES TO BAR


3) W.O.D
AMRAP. 20:
3 PUSH PRESS #165
6 BURPEES
9 TOES TO BAR
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUND 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, February 19, 2014

WEDNESDAY. FEBRUARY 19. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER SNATCH


3) W.O.D
FOR TIME:
8 ROUNDS:
100M SPRINT
8 BOX JUMP 30"
4 HANG POWER SNATCH #135
8 DEADLIFT #135
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
(A) 6 ROUNDS:
30 DOUBLE UNDERS
8 BENCH PRESS @70% BODY WEIGHT
(B) 2MIN MAX - SIT-UPS
*POST TIME TO COMPLETE (A) AND TOTAL REPS COMPLETED 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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Tuesday, February 18, 2014

TUESDAY. FEBRUARY 18. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT
MUSCLE UP

3) W.O.D
5 ROUNDS:
10 FRONT SQUAT #135
8 PUSH PRESS #135
6 MUSCLE UPS
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
AMRAP.20 MINUTES:
10 BURPEES
10 DEADLIFT #115
10 PUSH PRESS #115
*POST TOTAL ROUNDS COMPLETED 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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Monday, February 17, 2014

MONDAY. FEBRUARY 17. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS

3) W.O.D
FOR TIME:
300 DOUBLE UNDERS
+ 5 BURPEE BOX JUMP 30" FOR EACH BREAK IN ACTION.




**RAMP WOD**
FOR TIME:
RUN 1 MILE
-THEN-
10 ROUNDS OF: 
12 PUSH UPS
10 JUMP SQUATS
*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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Thursday, February 13, 2014

FRIDAY. FEBRUARY 14. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALLS
KB SWINGS

3) W.O.D















"ROCK DOG" FOR TIME:
200 WALL BALLS
150 KB SWINGS 2POOD
100 LUNGES
50 THRUSTERS (BB-ONLY)
* ROCKY THE MASTIFF PASSED AWAY ON 2/12/14 AND IN TRUE CF FASION THIS WOD IS IN HIS MEMORY. HE WAS DIAGNOSED WITH CANCER SOME MONTHS AGO THAT STARTED IN HIS LEGS, AND SPREAD FROM THERE. LET THE BURN YOU FEEL IN THIS WOD BE IN HIS HONOR. 






**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. FEBRUARY 13. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D
(A) 100 BURPEES FOR TIME.
REST 3 MINS.
(B) "ANNIE":
50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
* 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, February 12, 2014

WEDNESDAY. FEBRUARY 12. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALLS

3) W.O.D
"KELLY"
5 ROUNDS FOR TIME:
400M RUN
30 BOX JUMPS 24"
30 WALL BALLS #20 / 10'
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
(A) 30 POWER SNATCH #95 FOR TIME.
(B) "ANNIE" FOR TIME 50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*POST TIME TO COMPLETE (A) AND TIME TO COMPLETE (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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TUESDAY. FEBRUARY 11. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UPS
GHD SIT UPS

3) W.O.D
(A) 100 C2B PULL UPS FOR TIME.
(B) EMOTM.20 (ALTERNATE)
1. 15 GHD SIT UPS
2. 15 PUSH PRESS #95
*FOR (A) POST TIME TO COMPLETE. FOR (B) NOTE IF YOU MISSED ANY MINUTES, TRY TO GO UNBROKEN THROUGH MOVEMENTS. 





**RAMP WOD**
4 ROUNDS FOR TIME:
25 JUMPING PULL UPS
20 BOX JUMPS
15 PUSH PRESS #115
*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, February 10, 2014

MONDAY. FEBRUARY 10. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH STRENGTH

3) W.O.D
(A) SNATCH GRIP RDL 3-3-3-3-3
(B) SNATCH GRIP DEADLIFT 3-3-3-3-3
(C) SNATCH HIGH PULLS *BANDED 3-3-3-3-3
(D) 50 WEIGHTED BACK EXTENSIONS FOR TIME #25 PLATE.
* POST LOADS FOR A-C. ALSO POST TIME TO COMPLETE (D).




**RAMP WOD**
FOR TIME:
300 DOUBLE UNDERS
+
5 AIR SQUATS AT EVERY BREAK IN ACTION.
*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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Sunday, February 9, 2014

FRIDAY. FEBRUARY 7. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
2 ROUNDS FOR TIME:
50 ALTERNATING LUNGES (L+R = 1)
50 BOX JUMPS 30"
50 RING DIPS
*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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THURSDAY. FEBRUARY 6. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) ~20MIN SNATCH SKILL WORK TO MEDIUM HEAVY LOAD.
(B) EMOTM.20:
2 SQUAT SNATCH #135
2 MUSCLE UPS
*POST LOADS REACHED FOR (A) AND IF YOU MISSED ANY ROUNDS FOR (B).





**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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