Sunday, November 29, 2015

MONDAY. NOVEMBER 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT


3) W.O.D
(A) EMOM.10
1 FRONT SQUAT @ 85-90% 1RM
(B) EMOM.10 MIN: 
ODD MINS - 6 SQUAT CLEAN @ 65% 1RM
EVEN MINS - 6 BURPEE BOX JUMP 20"
(C) TOES TO BAR - 4 X 10 * NOT FOR TIME
*LOG LOAD USE FOR (A) & (B). ALSO LOG IF ANY MINS WERE MISSED OFR (B). (C) IS TECHNIQUE AND MIDLINE WORK, COMPLETE SETS AS QUICKLY AS POSSIBLE. 





**RAMP WOD**
(A) EMOM.10
1 FRONT SQUAT @ 85-90% 1RM
(B) EMOM.10 MIN: 
ODD MINS - 6 POWER CLEAN @ 55% 1RM
EVEN MINS - 6 BURPEE OVER BAR
(C) KNEES TO ELBOW - 4 X 10 * NOT FOR TIME
- 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 25. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN

3) W.O.D
(A) COMPLEX 7 X 1 @ 80%  CURRENT 1 REP MAX CLEAN & JERK
COMPLEX  (1 REP) - 1 HANG POWER CLEAN / 2 SPLIT JERK
(B) FOR TIME:
20 C2B PULL UP
5 MED BALL V UP #20
15 C2B PULL UP
10 MEDBALL V UP
10 C2B PULL UP
15 MED BALL V UP
5 C2B PULL UP
20 MEDBALL V-UP
(C) BARBELL GOOD MORNING 3X10 
*FOR A USE SAME LOAD FOR ALL SETS. FOR (B) LOG TIME TO COMPLETE. FOR (C) WARM UP THEN USE THE SAME LOAD FOR ALL SETS, USE A LOAD THAT IS CHALLENGING, AND LOG THAT LOAD. 




**RAMP WOD**
(A) COMPLEX 7 X 1 @ 80%  CURRENT 1 REP MAX CLEAN & JERK
COMPLEX  (1 REP) - 1 HANG POWER CLEAN / 2 SPLIT JERK
(B) FOR TIME:
20 PULL UP
5 MED BALL V UP #20
15 PULL UP
10 MEDBALL V UP
10 PULL UP
15 MED BALL V UP
5 PULL UP
20 MEDBALL V-UP
(C) BARBELL GOOD MORNING 3X10 
*FOR A USE SAME LOAD FOR ALL SETS. FOR (B) LOG TIME TO COMPLETE. FOR (C) WARM UP THEN USE THE SAME LOAD FOR ALL SETS, USE A LOAD THAT IS CHALLENGING, AND LOG THAT LOAD. 
- 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 24, 2015

TUESDAY. NOVEMBER 24. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS -WARM UP PRESS TO WOD WEIGHT AFTER (A)

3) W.O.D
(A) 15 MIN TO FIND - 3RM FRONT SQUAT (3 SEC PAUSE AT BOTTOM EACH REP) 
(B) 10-8-6-4-2 FOR TIME OF:
PRESS #135
FRONT SQUAT *REPS X2 (20-16-12-8-4)
(C) BUY OUT - BANDED GOOD MORNINGS - 100 REPS
*LOG LOAD ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). ON (C) THERE IS NO TIME PRIORITY, BUT GET IT DONE AS FAST AS POSSIBLE, AND USE A LIGHT BAND.





**RAMP WOD**
(A) 15 MIN TO FIND - 3RM FRONT SQUAT (3 SEC PAUSE AT BOTTOM EACH REP) 
(B) 10-8-6-4-2 FOR TIME OF:
PRESS #95
FRONT SQUAT *REPS X2 (20-16-12-8-4)
(C) BUY OUT - BANDED GOOD MORNINGS - 100 REPS
*LOG LOAD ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). ON (C) THERE IS NO TIME PRIORITY, BUT GET IT DONE AS FAST AS POSSIBLE, AND USE A LIGHT BAND.

- 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 23, 2015

MONDAY. NOVEMBER 23. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
STAIRS - FIND A LOCAL TRACK WITH BLEACHERS

3) W.O.D
(A) 5 ROUNDS FOR TIME:
400M RUN 
3 STAIR ACCENTS (SPRINT)
(B) BUY OUT - 100 SUPERMANS 
*POST TIME TO COMPLETE (A) IN COMMENTS.





**RAMP WOD**
(A) 4 ROUNDS FOR TIME:
400M RUN 
2 STAIR ACCENTS (SPRINT)
(B) BUY OUT - 100 SUPERMANS 
*POST TIME TO COMPLETE (A) 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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Friday, November 20, 2015

FRIDAY. NOVEMBER 20. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE

3) W.O.D
(A) 15 MIN - FIND A SNATCH 2RM
(B) SNATCH BALANCE 3-3-3-3-3
(C) SNATCH DEADLIFT 5-5-5
BUY OUT - 50 GHD SIT UPS
*POST LOADS FOR ALL SETS. USE HEAVIEST POSSIBLE LOADS FOR ALL REP COUNTS. IF YOU DO NT HAVE A GHD FOR THE BUY OUT DO 50 PLATE V-UPS (#25). 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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Thursday, November 19, 2015

THURSDAY. NOVEMBER 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRO SHUTTLE 
TOES TO BAR

3) W.O.D
(A) AMRAP.8:
1 60YD PRO SHUTTLE
10 JUMP LUNGES
>REST ~3 MIN
(B) AMRAP.8:
1 60YD PRO SHUTTLE
10 TOES TO BAR
*LOG TOTAL ROUNDS COMPLETED FOR EACH (A&B) AND ANY PARTIAL ROUNDS AS WELL. EVERY REP COUNTS!!





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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Wednesday, November 18, 2015

WEDNESDAY. NOVEMBER. 18. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
FOR TIME:
30 CAL ROW
30 PRESS #95
30 WALL BALL
20 CAL ROW
20 PRESS #95
20 WALL BALL
10 CAL ROW
10 PRESS #95
10 WALL BALL
*LOG TIME TO COMPLETE.IF YOU DO NOT HAVE ACCESS TO A ROWER DO DUs 75/50/25 RESPECTIVELY. 





**RAMP WOD**
FOR TIME:
30 CAL ROW
30 PRESS #75
30 WALL BALL
20 CAL ROW
20 PRESS #75
20 WALL BALL
10 CAL ROW
10 PRESS #75
10 WALL BALL
*LOG TIME TO COMPLETE.IF YOU DO NOT HAVE ACCESS TO A ROWER DO DUs 75/50/25 RESPECTIVELY. 

- 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 17, 2015

TUESDAY. NOVEMBER 17. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER SNATCH

3) W.O.D
(A) WORK UP TO A HEAVY SINGLE FRONT SQUAT
(B) 20-15-10-5 OF:
POWER SNATCH #95
BURPEES
*ON (A) THIS DOES NOT NEED TO BE YOUR 1RM, FOCUS IS ON POSITION AND TECHNIQUE. FOR (B) LOG TIME TO COMPLETE. 




**RAMP WOD**
(A) WORK UP TO A HEAVY SINGLE FRONT SQUAT
(B) 20-15-10-5 OF:
POWER SNATCH #75
BURPEES
*ON (A) THIS DOES NOT NEED TO BE YOUR 1RM, FOCUS IS ON POSITION AND TECHNIQUE. FOR (B) LOG 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. 
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Monday, November 16, 2015

MONDAY. NOVEMBER 16. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMBS

3) W.O.D
(A) FOR TIME:
8 WALL CLIMB
32 C2B PULL UP
8 WALL CLIMB
32 C2B PULL UP
(B) ACCUMULATE 5 MINS - SUPINE PLANK
(C) BUY OUT - 100 SIT UPS
*LOG TIME TO COMPLETE (A) AND # OF BREAKS TO ACCOMPLISH (B). PART (C) IF TIME ALLOWS. 




**RAMP WOD**
(A) FOR TIME:
5 WALL CLIMB
25 PULL UP
5 WALL CLIMB
25 PULL UP
(B) ACCUMULATE 3 MINS - SUPINE PLANK
(C) BUY OUT - 100 SIT UPS
*LOG TIME TO COMPLETE (A) AND # OF BREAKS TO ACCOMPLISH (B). PART (C) IF TIME ALLOWS. 

- 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 13, 2015

FRIDAY. NOVEMBER 13. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
AIRDYNE

3) W.O.D
FOR MAX DISTANCE:
20 MINUTES - AIRDYNE OR ROWING
*LOG DISTANCE IN 20 MINS. NOTE AIRDYNE OR ROWING. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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Wednesday, November 11, 2015

THURSDAY. NOVEMBER 12. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND 

3) W.O.D
(A) 5 EFFORTS:
HANDSTAND HOLD (AGAINST WALL IS FINE OR FREESTANDING) 
REST 1 MIN
(B) FOR TIME:
300 DOUBLE UNDERS
+ 10 KB SWING 32KG FOR EACH BREAK IN ACTION.
*LOG LONGEST AND SHORTEST EFFORT FOR (A) AND TIME TO COMPLETE (B). IF POSSIBLE ALSO NOTE NUMBER OF BREAKS FOR (B).





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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WEDNESDAY. NOVEMBER 11. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT

3) W.O.D
(A) 15-20 MINS TO FIND A HEAVY FRONT SQUAT 1RM
(B) 3 ROUNDS FOR TIME:
400M RUN
8 SQUAT CLEAN #135
16 BURPEE OVER BAR
*LOG 1RM FOR (A) AND TIME TO COMPLETE (B).





**RAMP WOD**
(A) 15-20 MINS TO FIND A HEAVY FRONT SQUAT 1RM
(B) 3 ROUNDS FOR TIME:
400M RUN
8 SQUAT CLEAN #95
16 BURPEE OVER BAR
*LOG 1RM FOR (A) AND TIME TO COMPLETE (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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Monday, November 9, 2015

TUESDAY. NOVEMBER 10. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER SNATCH

3) W.O.D
FOR TIME:
30 TOES TO BAR
10 POWER SNATCH #95
20 TOES TO BAR
20 POWER SNATCH #95
10 TOES TO BAR
30 POWER SNATCH #95
*LOG TIME TO COMPLETE. 





**RAMP WOD**
FOR TIME:
30 TOES TO BAR
10 POWER SNATCH #75
20 TOES TO BAR
20 POWER SNATCH #75
10 TOES TO BAR
30 POWER SNATCH #75
*LOG 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. 
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