Tuesday, August 30, 2016

TUESDAY. AUGUST 30. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BOX JUMP

3) W.O.D
FOR TIME:
10 BOX JUMPS 24"
5 X 60YD PRO SHUTTLE
15 BOX JUMPS 24"
4 X 60YD PRO SHUTTLE
20 BOX JUMPS 24"
3 X 60YD PRO SHUTTLE
25 BOX JUMPS 24"
2 X 60YD PRO SHUTTLE
30 BOX JUMPS 24"
1 X 60YD PRO SHUTTLE
*LOG TIME TO COMPLETE. 




**RAMP WOD**
FOR TIME:
10 BOX JUMPS 20"
5 X 60YD PRO SHUTTLE
15 BOX JUMPS 20"
4 X 60YD PRO SHUTTLE
20 BOX JUMPS 20"
3 X 60YD PRO SHUTTLE
25 BOX JUMPS 20"
2 X 60YD PRO SHUTTLE
30 BOX JUMPS 20"
1 X 60YD PRO SHUTTLE
*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. 
Posted by at No comments:

MONDAY. AUGUST 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D
(A) 7 MIN MAX - BURPEES
(B) 3 X 100M FARMER CARRY *HEAVY
*FOR (A) JUMP AND TOUCH A TARGET 6" ABOVE REACH ON EACH REP, LOG TOTAL REPS. FOR (B) REST AS NEEDED BETWEEN EFFORTS. 





**RAMP WOD**
(A) 7 MIN MAX - BURPEES
(B) 3 X 100M FARMER CARRY *HEAVY
*FOR (A) JUMP AND TOUCH A TARGET 6" ABOVE REACH ON EACH REP, LOG TOTAL REPS. FOR (B) REST AS NEEDED BETWEEN EFFORTS.

- 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. 
Posted by at No comments:

FRIDAY. AUGUST 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER SNATCH (T&G) - WARM UP TECH TO 85% 1RM THEN COMPLETE (A)

3) W.O.D
(A) EVERY 90 SEC FOR 12 MIN:
3 TOUCH & GO POWER SNATCH 85% 1RM
(B) SNATCH 3 POSITION DEADLIFT 2-2-2-2-2
(D) 3 X MAX EFFORT BANDED PLANK
*LOG LOAD USED FOR (A) AND IF ANY ROUNDS WERE MISSED. FOR (B) USE ~125% OF 1RM SNATCH FOR ALL 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. 
Posted by at No comments:

THURSDAY. AUGUST 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB

3) W.O.D
(A) EMOM.16 MIN:
ODD - 15 CAL ROW
EVEN - 4 WALL CLIMB
(B) 4 X 12 - WEIGHTED GHD SIT UP #14 WALL BALL 
*LOG IF ANY MINS WERE MISSED ON (A). COMPLETE (B) FOR QUALITY NOT TIME, AND 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. 
Posted by at No comments:

Thursday, August 25, 2016

WEDNESDAY. AUGUST 24. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
(A) FIND BACK SQUAT 1RM
(B) 13.2 - AMRAP.10 MIN:
5 S2O #115
10 DEADLIFT #115
15 BOX JUMPS 24"
*LOG LOAD REACHED FOR (A), AND ROUNDS AND REPS COMPLETED FOR (B). 



**RAMP WOD**
(A) FIND BACK SQUAT 1RM
(B) 13.2 - AMRAP.10 MIN:
5 S2O #95
10 DEADLIFT #95
15 BOX JUMPS 20"
*LOG LOAD REACHED FOR (A), AND ROUNDS AND 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. 
Posted by at No comments:

Tuesday, August 23, 2016

TUESDAY. AUGUST 23. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTER - WARM UP TECHNIQUE TO WOD WEIGHT OR SLIGHTLY ABOVE

3) W.O.D
FOR TIME:
12 THRUSTER #135
12 MUSCLE UP
9 THRUSTER #135
9 MUSCLE UP
6 THRUSTERS #135
6 MUSCLE UP
*LOG TIME TO COMPLETE. 



**RAMP WOD**
FRAN 21-15-9 FOR TIME:
THRUSTERS #95
PULL UPS
*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. 
Posted by at No comments:

Monday, August 22, 2016

MONDAY. AUGUST 22.2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ASSAULT BIKE

3) W.O.D
(A) 10 SPRINT ROUNDS FOR TIME:
20 CAL ASSAULT BIKE
REST 60 SEC
(B) 6 X 10 PIKE ON ROWER
(C) ACCUMULATE 3 MIN - SUPINE PLANK
*LOG TIMES FOR (A). FOR (B) & (C) THEY ARE FOR QUALITY.



**RAMP WOD**
(A) 10 SPRINT ROUNDS FOR TIME:
20 CAL ASSAULT BIKE
REST 60 SEC
(B) 6 X 10 PIKE ON ROWER
(C) ACCUMULATE 3 MIN - SUPINE PLANK
*LOG TIMES FOR (A). FOR (B) & (C) THEY ARE 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. 
Posted by at No comments:

Sunday, August 21, 2016

FRIDAY. AUGUST 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
C2B PULL UPS
PISTOL SQUATS 

3) W.O.D
(A) AMRAP.20 MIN:
5 C2B PULL UPS
10 RING PUSH UPS
15 PISTOL SQUATS 
(B) 100 BANDED FACE PULLS - LIGHT BAND
*LOG TOTAL ROUNDS AND REPS COMPLETED IN 20 MINS. SCALE AS NEEDED. COMPLETE (B) FOR QUALITY NOT 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. 
Posted by at No comments:

Saturday, August 20, 2016

THURSDAY. AUGUST 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL (SDHP)

3) W.O.D
(A) SUMO DEADLIFT HIGH PULL - FIND 3RM
(B) 15 - 12- 9 -6 - 3 FOR TIME OF:
SDHP #105
+ 30 UNBROKEN DOUBLE UNDERS EACH REP ROUND. 



**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. 
Posted by at No comments:

WEDNESDAY. AUGUST 17. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS - WARM UP TO WOD LOAD. NO RACK.

3) W.O.D
5 ROUNDS FOR TIME:
24 CAL ROW
6 PUSH PRESS #165
12 TOES TO BAR
*LOG TIME TO COMPLETE.



**RAMP WOD**
5 ROUNDS FOR TIME:
24 CAL ROW
6 PUSH PRESS #115
12 KNEES TO ELBOWS
*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. 
Posted by at No comments:

TUESDAY. AUGUST 16. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) FIND 2RM BANDED FRONT SQUAT
(B) FOR TIME:
15 SNATCH #115
20 RING DIPS
12 SNATCH #115
20 RING DIPS
9 SNATCH #115
20 RING DIPS
*LOG LOAD ACCOMPLISHED FOR(A) AND TIME TO COMPLETE (B).



**RAMP WOD**
(A) FIND 2RM BANDED FRONT SQUAT
(B) FOR TIME:
15 SNATCH #95
20 RING DIPS
12 SNATCH #95
20 RING DIPS
9 SNATCH #95
20 RING DIPS
*LOG LOAD ACCOMPLISHED 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. 
Posted by at No comments:

MONDAY. AUGUST 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
(A) EVERY 1:30 (90 SEC) FOR 12 MIN:
5 BACK SQUAT @ 80% 1RM
(B) WEIGHTED PULL UP 3-3-3-3-3
(C) GLUTE HAM RAISE ON GHD 3 X 15
*FOR (A) USE A RACK, LOG LOAD, AND IF ANY MINS WERE MISSED. ON (B) USE HEAVIEST LOAD POSSIBLE, AND LOG LOADS FOR EACH SET. (C) IS FOR QUALITY NOT TIME.



**RAMP WOD**
(A) EMOM. 12 MIN:
5 BACK SQUAT @ 70% 1RM
(B) WEIGHTED PULL UP 3-3-3-3-3
(C) GLUTE HAM RAISE ON GHD 3 X 10
*FOR (A) USE A RACK, LOG LOAD, AND IF ANY MINS WERE MISSED. ON (B) USE HEAVIEST LOAD POSSIBLE, AND LOG LOADS FOR EACH SET. (C) IS FOR QUALITY NOT 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. 
Posted by at No comments:
Subscribe to: Posts (Atom)