Tuesday, May 31, 2016

MONDAY. MAY 31. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SWIM
RUN

3) W.O.D
OPTION (A) - SWIM 20 MINS FOR DISTANCE.
OPTION (B) - RUN 25 MINS FOR DISTANCE.
*LOG DISTANCE COVERED FOR EITHER OPTION (A) OR (B), IF YOU HAVE ACCESS TO A POOL, LAKE, RIVER, AND OR OCEAN PERFORM OPTION (A).




**RAMP WOD**
OPTION (A) - SWIM 20 MINS FOR DISTANCE.
OPTION (B) - RUN 25 MINS FOR DISTANCE.
*LOG DISTANCE COVERED FOR EITHER OPTION (A) OR (B), IF YOU HAVE ACCESS TO A POOL, LAKE, RIVER, AND OR OCEAN PERFORM OPTION (A).

- 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, May 27, 2016

FRIDAY. MAY 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
STRICT WORK - WARM UP TECHNIQUE


3) W.O.D
(A) FOR TIME:
10 STRICT HSPU
15 STRICT C2B PULL UP
20 STRICT TOES TO BAR
20 HSPU
30 C2B PULL UP
40 TOES TO BAR
(B) 3 X 15 - GHD HIP & BACK EXTENSION
(C) 3 X 20 WEIGHTED SITUP #30 
*LOG TIME FOR (A), COMPLETE (B) & (C) FOR QUALITY NOT TIME. FOR (C) USE A MEDBALL PREFERABLY AND KEEP BALL ON CHEST THROUGHOUT REPS. 




**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. MAY 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BANDED FRONT SQUAT

3) W.O.D
(A) FIND 1RM BANDED FRONT SQUAT
(B) FOR TIME:
20 OVERHEAD SQUAT #115
200M RUN 
20 FRONT SQUAT #115
200M RUN
20 BACK SQUAT #115
200M RUN
*LOG LOAD ACCOMPLISHED FOR (A) AND TIME FOR(B). THE GOAL FOR (B) IS ~7 MIN. 




**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, May 25, 2016

WEDNESDAY. MAY 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO WOD WEIGHT

3) W.O.D
(A) FOR TIME:
12 RING PUSH UP
12 SUPINE RING ROW
-THEN-
30 CLEAN & JERK #135
(B) EMOM.10 MIN:
15 CAL ROW
*FOR (A) BEGIN WITH THE RING PUSH UPS / SUPINE RING ROWS, THEN ONCE THE BAR IS TAKEN FROM THE FLOOR FOR THE 30 C&Js THEY MUST BE TOUCH AND GO. EVERY TIME THE BAR IS DROPPED DURING THE 30 REPS YOU MUST REPEAT THE RING PUSH UPS AND RING ROWS (12/12). 




**RAMP WOD**
(A) FOR TIME:
12 PUSH UP
12 RING ROW
-THEN-
30 CLEAN & JERK #105
(B) EMOM.10 MIN:
12 CAL ROW
*FOR (A) BEGIN WITH THE PUSH UPS / RING ROWS, THEN ONCE THE BAR IS TAKEN FROM THE FLOOR FOR THE 30 C&Js THEY MUST BE TOUCH AND GO. EVERY TIME THE BAR IS DROPPED DURING THE 30 REPS YOU MUST REPEAT THE PUSH UPS AND RING ROWS (12/12). 

- 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, May 24, 2016

TUESDAY. MAY 24. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND HOLD (FREE STANDING) - 15 MINS ON TECHNIQUE

3) W.O.D
FOR TOTAL TIME:
100 DUs
-THEN 8 ROUNDS OF- 
10 JUMP & TOUCH 16" ABOVE REACH
10 SUPERMAN
20 MOUNTAIN CLIMBER
-THEN-
100 DUs
*LOG TIME TO COMPLETE IN COMMENTS. 



**RAMP WOD**


FOR TOTAL TIME:
50 DUs
-THEN 6 ROUNDS OF- 
10 JUMP & TOUCH 12" ABOVE REACH
10 SUPERMAN
20 MOUNTAIN CLIMBER
-THEN-
50 DUs
*LOG 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. MAY 23. 2012

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH COMPLEX (SEE BELOW) WARM UP WITH LIGHT LOADING

3) W.O.D
(A) IN 15 MINS OR LESS FIND SNATCH COMPLEX 1RM:
COMPLEX = 1 HANG SQUAT SNATCH / 1 POWER SNATCH / 1 OVERHEAD SQUAT
(B) SNATCH BALANCE 2-2-2-2
(C) SNATCH GRIP DEADLIFT 3-3-3
*LOG LOAD ACCOMPLISHED FOR (A), ALL LOADS FOR EACH SET OF (B) & (C). 



**RAMP WOD**
(A) IN 15 MINS OR LESS FIND SNATCH COMPLEX 1RM:
COMPLEX = 1 HANG SQUAT SNATCH / 1 POWER SNATCH / 1 OVERHEAD SQUAT
(B) SNATCH BALANCE 2-2-2-2
(C) SNATCH GRIP DEADLIFT 3-3-3
*LOG LOAD ACCOMPLISHED FOR (A), ALL LOADS FOR EACH SET OF (B) & (C). 

- 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, May 19, 2016

FRIDAY. MAY 20. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HILL SPRINTS 
STAIR SPRINTS

3) W.O.D
OPTION (A) - 10 ROUNDS EACH FOR TIME:
50M HILL SPRINT
REST 1MIN
>
OPTION (B) - FIND SOME STAIRS - 15 ROUNDS NOT FOR TIME:
10 SEC SPRINT UP STAIRS  
30 SEC DECENT BACK TO START (REST) THEN REPEAT...
*LOG FASTEST AND SLOWEST TIME IF YOU COMPLETE (A), FOR (B) LOG ANY THOUGHTS AND IF THE 30 SEC REST WAS ENOUGH TO KEEP INTENSITY AT 100%. 




**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. MAY 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**

3) W.O.D
(A) FOR TIME:
60 KB SWING 24 KG
15 MEDBALL SPLITTER SLAM #20 (L)
15 MEDBALL SPLITTER SLAM #20 (R)
40 KB SWING 24 KG
15 MEDBALL SPLITTER SLAM #20 (L)
15 MEDBALL SPLITTER SLAM #20 (R)
20 KB SWING 24 KG
15 MEDBALL SPLITTER SLAM #20 (L)
15 MEDBALL SPLITTER SLAM #20 (R)
(B) 3 X MAX REPS GLUTE HAM RAISES
*LOG TIME TO COMPLETE (A) AND REP COUNTS FOR EACH EFFORT OF (B).




**RAMP WOD**
(A) FOR TIME:
60 KB SWING 24 KG
15 MEDBALL SPLITTER SLAM #20 (L)
15 MEDBALL SPLITTER SLAM #20 (R)
40 KB SWING 24 KG
15 MEDBALL SPLITTER SLAM #20 (L)
15 MEDBALL SPLITTER SLAM #20 (R)
20 KB SWING 24 KG
15 MEDBALL SPLITTER SLAM #20 (L)
15 MEDBALL SPLITTER SLAM #20 (R)
(B) 3 X MAX REPS GLUTE HAM RAISES
*LOG TIME TO COMPLETE (A) AND REP COUNTS FOR EACH EFFORT 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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WEDNESDAY. MAY 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER SNATCH - WARM UP TECHNIQUE TO 75% 1RM

3) W.O.D
EMOM.24 MIN.
MIN 1 - 100M SPRINT
MIN 2 - 8 BURPEE OVER BAR
MIN 3 - 4 POWER SNATCH @ 75% 1RM
....CONTINUE TO REPEAT ABOVE UNTIL 24 MINS IS UP. 
*LOG IF ANY MINS WERE MISSED AND LOAD USED.





**RAMP WOD**
EMOM.18 MIN.
MIN 1 - 100M SPRINT
MIN 2 - 8 BURPEE OVER BAR
MIN 3 - 4 POWER SNATCH @ 65% 1RM
....CONTINUE TO REPEAT ABOVE UNTIL 24 MINS IS UP. 
*LOG IF ANY MINS WERE MISSED AND LOAD USED. 

- 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, May 17, 2016

TUESDAY. MAY 17. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARM UP TECHNIQUE THEN COMPLETE (A) 

3) W.O.D
(A) 20 MIN - FIND 2RM OVERHEAD SQUAT 
(B) AMRAP 12 MIN OF:
12 CAL AIRDYNE OR ASSAULT BIKE *NO HANDS
8 BACK SQUAT #185
*LOG 2RM FOR (A), AND TOTAL ROUNDS AND REPS FOR (B). 




**RAMP WOD**
(A) 20 MIN - FIND 2RM OVERHEAD SQUAT 
(B) AMRAP 12 MIN OF:
10 CAL AIRDYNE OR ASSAULT BIKE *NO HANDS
8 BACK SQUAT #135
*LOG 2RM FOR (A), AND TOTAL ROUNDS AND REPS 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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MONDAY. MAY16. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
AB ROW (DEATH) - LINK HERE

3) W.O.D
(A) TABATA - HIP / BACK EXTENSIONS 
(B) FOR TIME:
200M AB ROW 
*LOG SCORE FOR (A), AND TIME FOR (B).




**RAMP WOD**
(A) TABATA - HIP / BACK EXTENSIONS 
(B) FOR TIME:
50 BARBELL ROLL OUT
*LOG SCORE FOR (A), AND TIME 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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Sunday, May 15, 2016

FRIDAY. MAY 13. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED PUSH UP

3) W.O.D
(A) POWER CLEAN 3-3-3-3-3
(B) REVERSE LUNGES 3 X 20 (10L + 10R)
(C) TABATA WEIGHTED PUSH UPS *#45 PLATE
*LOG LOADS USE FOR (A) & (B), GO AS HEAVY AS POSSIBLE. FOR (B) LOG LOWEST REP COUNT IN ANY GIVEN ROUND AND TOTAL REPS FOR ALL ROUNDS.




**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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