Wednesday, April 27, 2016

WEDNESDAY. APRIL 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL - WARM UP TO WOD WEIGHT

3) W.O.D
(A) 28-21-14 FOR TIME OF:
CAL ROW
TOES TO BAR
SUMO DEADLIFT HIGH PULL #95
BURPEES
(B) 400M EMPTY SLED PUSH
*LOG TIME FOR (A) AND COMPLETE (B) AS QUICKLY AS POSSIBLE. 



**RAMP WOD**
(A) 28-21-14 FOR TIME OF:
CAL ROW
KNEES TO ELBOW
SUMO DEADLIFT HIGH PULL #75
BURPEES
(B) 400M EMPTY SLED PUSH
*LOG TIME FOR (A) AND COMPLETE (B) AS QUICKLY AS POSSIBLE. 

- 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, April 26, 2016

TUESDAY. APRIL 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTERS - WARM UP TECHNIQUE TO WOD WEIGHT AFTER (A) COMPLETE

3) W.O.D
(A) FIND BACK SQUAT 1RM 
(B) FRAN 21-15-9 OF:
THRUSTERS #95
PULL UPS
*LOG LOAD REACHED FOR (A). 





**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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MONDAY. APRIL 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ASSAULT BIKE

3) W.O.D
(A) 10 SPRINT ROUNDS EACH FOR TIME:
15 CAL ON ASSAULT BIKE
(B) BANDED PLANK HOLD 3 X 30 SEC
*FOR (A) IF YOU HAVE A PARTNER DO IT WITH, REST WHILE THE OTHER WORKS, AND KEEP EACH OTHERS TIMES. LOG FASTEST AND SLOWEST TIMES. GET (B) DONE FOR QUALITY.




**RAMP WOD**
(A) 10 SPRINT ROUNDS EACH FOR TIME:
10 CAL ON ASSAULT BIKE
REST 1:1
(B) WEIGHTED PLANK HOLD 3 X 30 SEC
*FOR (A) IF YOU HAVE A PARTNER DO IT WITH, REST WHILE THE OTHER WORKS, AND KEEP EACH OTHERS TIMES. LOG FASTEST AND SLOWEST TIMES. GET (B) DONE FOR QUALITY.

- 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. APRIL 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) SQUAT CLEAN 5-5-5-5
(B) 3 POSITION CLEAN DEADLIFT 2-2-2-2
(C) BACK SQUAT 3-3-3-3
*LOG LOADS FOR ALL, USE HEAVIEST POSSIBLE FOR EACH SET.





**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. APRIL 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE MUSCLE UP - WARM UP A FEW REPS. 

3) W.O.D
(A) 5 ROUNDS OF:
50 DUs
6 BURPEE MUSCLE UP
(B) 4 X 10 GLUTE HAM RAISE
*LOG TIME TO COMPLETE (A). FOR (B), COMPLETE FOR QUALITY, REST AS NEEDED BETWEEN SETS.



**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, April 20, 2016

WEDNESDAY. APRIL 20. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTER
SLED SPRINT

3) W.O.D
(A) IN 15 MIN WORK UP TO THRUSTER 2RM 
(B) AMRAP 12 MIN:
10 CAL ASSAULT BIKE
50M SLED SPRINT #90
15 BACK EXTENSION 
* LOG 2RM FOR (A) AND TOTAL ROUNDS FOR (B). ON (B) DO NOT CONSIDER THE WEIGHT OF YOUR SLED TOWARDS THE #90 LOADING. 




**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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Tuesday, April 19, 2016

TUEDAY. APRIL 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO WOD WEIGHT (#135)

3) W.O.D
(A) "GRACE" FOR TIME:
30 CLEAN & JERKS #135
(B) FOR TIME:
RUN 1 MILE
*LOG TIME TO COMPLETE EACH.




**RAMP WOD**
(A) "GRACE" FOR TIME:
30 CLEAN & JERKS #95
(B) FOR TIME:
RUN 1 MILE
*LOG TIME TO COMPLETE EACH.

- 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. APRIL 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE BOX JUMP

3) W.O.D
(A) FOR TIME:
75 BURPEE BOX JUMPS 30"
(B) 3 X 20 - GHD SIT UPS
*LOG TIME FOR (A). REST AS NEEDED BETWEEN SETS OF (B). 


**RAMP WOD**
(A) FOR TIME:
75 BURPEE BOX JUMPS 20"
(B) 3 X 15 - WEIGHTED SIT UPS #20 MEDBALL
*LOG TIME FOR (A). REST AS NEEDED BETWEEN SETS OF (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. APRIL 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
10 SPRINT ROUNDS:
ROW 12 CAL
REST 1 MIN. 
*LOG TOTAL WORKING TIME TO COMPLETE IN COMMENTS. SUBTRACT 9 MINS FROM TOTAL TIME TO GET WORKING TIME.




**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. APRIL 14. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALL

3) W.O.D
EMOM.20 MIN:
ODD - 12 WALL BALL #30
EVEN - 12 PULL UP
*LOG IF ANY MINS WERE MISSED. 




**RAMP WOD**
EMOM.20 MIN:
ODD - 10 WALL BALL #20
EVEN - 8 PULL UP
*LOG IF ANY MINS WERE MISSED. 

- 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, April 13, 2016

WEDNESDAY. APRIL 13. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG MUSCLE SNATCH - WARM UP TECH TO WOD WEIGHT
BENCH PRESS - WARM UP IN SETS OF 3-5 TO BODY WEIGHT (BW)

3) W.O.D
15-12-9 FOR TIME:
BENCH PRESS #BW
STRICT TOES TO BAR
HANG MUSCLE SNATCH #100
ASSAULT BIKE OR AIRDYNE (CALs X2)
*LOG TIME TO COMPLETE. 




**RAMP WOD**
15-12-9 FOR TIME:
BENCH PRESS @ 70% BW
TOES TO BAR
HANG POWER SNATCH #75
ASSAULT BIKE OR AIRDYNE (CALs X2)
*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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Tuesday, April 12, 2016

TUESDAY. APRIL12. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
UNBROKEN DUs
JUMP LUNGES

3) W.O.D
(A) ASCENDING LADDER FOR 10 MINS :
10 JUMP LUNGES
10 DUs *UNBRKN
10 JUMP LUNGES
15 DUs *UNBRKN
10 JUMP LUNGES
20 DUs *UNBRKN
10 JUMP LUNGES
25 DUs *UNBRKN
10 JUMP LUNGES
... AND SO ON ADDING 5 REPS TO DU COUNT EACH REP ROUND. 
(B) ACCUMULATE 3 MINS EACH - WEIGHTED PRONE THEN SUPINE PLANK
*FOR (A) DUs MUST BE UNBROKEN FOR THE SET TO COUNT, LOG TOTAL REPS COMPLETED IN 10 MINS. ON (B) COMPLETE EACH FOR 3 MINS.  





**RAMP WOD**
(A) ASCENDING LADDER FOR 10 MINS :
10 JUMP LUNGES
10 DUs 
10 JUMP LUNGES
15 DUs 
10 JUMP LUNGES
20 DUs 
10 JUMP LUNGES
25 DUs 
10 JUMP LUNGES
... AND SO ON ADDING 5 REPS TO DU COUNT EACH REP ROUND. 
(B) ACCUMULATE 3 MINS EACH - WEIGHTED PRONE THEN SUPINE PLANK
*FOR (A) LOG TOTAL REPS COMPLETED IN 10 MINS. ON (B) COMPLETE EACH FOR 3 MINS.  

- 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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