Thursday, September 29, 2016

THURSDAY. SEPTEMBER 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FARMER CARRY

3) W.O.D
EMOM.20:
ODD MINS - RUN 200M
EVEN MINS - 50' FARMER CARRY #100 EACH ARM MINIMUM
*FOR 50' FARMER CARRY, PLACE A CONE AT 25' AND COMPLETE DISTANCE AS UP AND BACK. LOG IF ANY MINS WERE MISSED AND LOAD USED FOR FARMER CARRY. USE WHATEVER YOU CAN HOLD IN EACH HAND AS LONG AS ITS #100 AND ABOVE. 


**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, September 28, 2016

WEDNESDAY. SEPTEMBER 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL *HEAVY

3) W.O.D
(A) SUMO DEADLIFT HIGH PULL 3-3-3-3
(B) PUSH PRESS 2-2-2-2
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #115
*LOG LOADS ACCOMPLISHED FOR (A) & (B), WORK UP TO A 3RM AND 2RM RESPECTIVELY. FOR (C) LOG TIME TO COMPLETE. 



**RAMP WOD**
(A) SUMO DEADLIFT HIGH PULL 5-5-5-5
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #95
*LOG LOADS ACCOMPLISHED FOR (A), WORK UP TO A 5RM. 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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TUESDAY. SEPTEMBER 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
PULL UP

3) W.O.D
FOR TIME:
800M RUN
7 ROUNDS "CINDY"
600M RUN
5 ROUNDS "CINDY"
400M RUN
3 ROUNDS "CINDY"
*LOG TIME TO COMPLETE. 1 ROUND OF "CINDY" IS 5 PULL UP / 10 PUSH UP / 15 AIR SQUAT. 


**RAMP WOD**
FOR TIME:
600M RUN
4 ROUNDS "CINDY"
400M RUN
3 ROUNDS "CINDY"
200M RUN
2 ROUNDS "CINDY"
*LOG TIME TO COMPLETE. 1 ROUND OF "CINDY" IS 5 PULL UP / 10 PUSH UP / 15 AIR SQUAT.  SCALE AS NEEDED.

- 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, September 26, 2016

MONDAY. SEPTEMBER 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN - WARM UP TO 90% 1RM

3) W.O.D
(A) EMOM.10 MIN:
1 CLEAN @ 90% 1RM
(B) PUSH PRESS 1-1-1-1-1
(C) BOX SQUAT 3-3-3-3
*LOG LOAD USED FOR (A). FOR (B) & (C) WORK UP TO HEAVIEST LOADS POSSIBLE, AND LOG ALL WORKING 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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Friday, September 23, 2016

FRIDAY. SEPTEMBER 23. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SWIMMING

3) W.O.D
SWIM 15 X 50M
REST 2:1
*LOG TIMES FOR FASTEST AND SLOWEST EFFORTS IF TIME WAS KEPT. 



**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. SEPTEMBER 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT

3) W.O.D
(A) OVERHEAD SQUAT 3-3-3-3-3
(B) "ANNIE" 50-40-30-20-10 OF:
DOUBLE UNDERS 
SIT-UPS
*LOG LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (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, September 21, 2016

WEDNESDAY. SEPTEMBER 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP TO WOD LOADING
DEADLIFT - WARM UP TO WOD LOADING

3) W.O.D
(A) 5 SPRINT EFFORTS EACH FOR TIME:
3 X 60 YD PRO SHUTTLE
REST 90 SEC 
(B) FOR TIME 10-8-6-4-2 OF:
BENCH PRESS @ BODY WEIGHT (BW)
DEADLIFT @ 1.5 BW
+ 20 CAL ASSAULT BIKE & 10 BURPEES AFTER EACH REP ROUND. 
*LOG TIMES FOR EACH EFFORT OF (A) AND TIME TO COMPLETE (B). 



**RAMP WOD**
(A) 5 SPRINT EFFORTS EACH FOR TIME:
3 X 60 YD PRO SHUTTLE
REST 90 SEC 
(B) FOR TIME 10-8-6-4-2 OF:
BENCH PRESS @ 70% BODY WEIGHT (BW)
DEADLIFT @ BW
+ 15 CAL ASSAULT BIKE & 10 BURPEES AFTER EACH REP ROUND.
*LOG TIMES FOR EACH EFFORT OF (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, September 19, 2016

TUESDAY. SEPTEMBER 20. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) FIND COMPLEX MAX:
1 HANG POWER SNATCH
1 SQUAT SNATCH
1 OVERHEAD SQUAT
(B) FOR COMPLETION:
0:00 - 2:00... 20 GHD SIT UP / 2 POWER SNATCH @ 80% 1RM
2:00 - 4:00... 16 GHD SIT UP / 4 POWER SNATCH @ 80% 1RM
4:00 - 6:00... 12 GHD SIT UP / 6 POWER SNATCH @ 80% 1RM
6:00 - 8:00... 8 GHD SIT UP / 8 POWER SNATCH @ 80% 1RM
8:00 - 10:00... 4 GHD SIT UP / 10 POWER SNATCH @ 80% 1RM
*LOG LOAD ACCOMPLISHED FOR (A). ALSO LOG IF THERE WERE ANY MISSED EFFORTS ON (B), AND WHAT LOAD YOU USED.



**RAMP WOD**
(A) FIND COMPLEX MAX:
1 HANG POWER SNATCH
1 SQUAT SNATCH
1 OVERHEAD SQUAT
(B) WITH A RUNNING CLOCK FOR COMPLETION:
0:00 - 2:00... 25 SIT UP / 2 POWER SNATCH @ 70% 1RM
2:00 - 4:00... 20 SIT UP / 4 POWER SNATCH @ 70% 1RM
4:00 - 6:00... 15 SIT UP / 6 POWER SNATCH @ 70% 1RM
6:00 - 8:00... 10 SIT UP / 8 POWER SNATCH @ 70% 1RM
8:00 - 10:00... 5 SIT UP / 10 POWER SNATCH @ 70% 1RM

*LOG LOAD ACCOMPLISHED FOR (A). ALSO LOG IF THERE WERE ANY MISSED EFFORTS ON (B), AND WHAT LOAD YOU 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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MONDAY. SEPTEMBER 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
STRICT RING MUSCLE UP

3) W.O.D
(A) SPEND 20 MINS ON PROGRESSION - STRICT RING MUSCLE UP
(B) 5 ROUNDS FOR TIME:
8 BURPEE MUSCLE UP
12 BOX JUMP OVER 24"
*LOG ANY NOTES FOR (A) AND TIME TO COMPLETE (B). 



**RAMP WOD**
(A) SPEND 20 MINS ON PROGRESSION - RING MUSCLE UP
(B) 5 ROUNDS FOR TIME:
8 BURPEE PULL UPS
12 BOX JUMP OVER 20"
*LOG ANY NOTES 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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Thursday, September 15, 2016

FRIDAY. SEPTEMBER 16. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) EMOM.10:
1 SNATCH @90% 1RM
(B) SNATCH BALANCE 2-2-2-2
(C) SNATCH HIGH PULLS 5-5-5-5
*LOG LOADS USED FOR ALL. GO AS HEAVY AS POSSIBLE ON (B) & (C).



**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. SEPTEMBER 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTER

3) W.O.D
(A) 15 MIN TO FIND A HEAVY 2 REP THRUSTER *USE RACK
(B) FOR TIME:
10-8-6-4-2 OF:
HANDSTAND PUSH UP
BURPEES *REPS X2 (20/16/12/8/4)
ROW CAL *REPS X2 (20/16/12/8/4)
*LOG LOAD ACCOMPLISHED FOR (A), THIS MAY OR MAY NOT BE A 2RM DUE TO TIME CONSTRAINT. FOR (B) LOG TIME TO COMPLETE. 



**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, September 14, 2016

WEDNESDAY. SEPTEMBER 14. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DUMBBELL SNATCH

3) W.O.D
FOR TIME:
600M RUN
10 ALTERNATING DUMBELL SNATCH #70
10 PULL UPS
400M RUN
20 ALTERNATING DUMBELL SNATCH #70
20 PULL UPS
200M RUN
30 ALTERNATING DUMBELL SNATCH #70
30 PULL UPS
*DON'T PACE THE RUNS, GO HARD. LOG TIME TO COMPLETE.




**RAMP WOD**
FOR TIME:
600M RUN
10 ALTERNATING DUMBELL SNATCH #40
10 PULL UPS
400M RUN
20 ALTERNATING DUMBELL SNATCH #40
20 PULL UPS
200M RUN
30 ALTERNATING DUMBELL SNATCH #40
30 PULL UPS
*DON'T PACE THE RUNS, GO HARD. SCALE AS NEEDED. 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. SEPTEMBER 13. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROW

3) W.O.D
21-18-15-12-9 OF:
BACK SQUAT #135
SUPINE RING ROW
WEIGHTED PUSH UP #45 PLATE
*LOG TIME TO COMPLETE. 



**RAMP WOD**
18-15-12-9-6 OF:
BACK SQUAT #95
SUPINE RING ROW
WEIGHTED PUSH UP #15 PLATE
*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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