Wednesday, March 29, 2017

WEDNESDAY. MARCH 29. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING PUSH UP

3) W.O.D
3 ROUNDS FOR TIME:
RUN 800M
80M FARMER CARRY  #95 EACH ARM (USE BARBELLS IF POSSIBLE)
30 RING PUSH UP
*LOG TIME TO COMPLETE.



**RAMP WOD**


3 ROUNDS FOR TIME:
RUN 600M
80M FARMER CARRY  #75 EACH ARM (USE BARBELLS IF POSSIBLE)
20 RING PUSH UP
*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, March 28, 2017

TUESDAY. MARCH 28. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MU - WARM UP TECHNIQUE

3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
100M SPRINT
6 BAR MUSCLE UP
REST 90 SEC.
(B) BUY OUT-  RUN 1K
* FOR (A) SPRINT AT 100% EFFORT THEN IMMIDIATELY COMPLETE (UNBROKEN IF POSSIBLE) 6 BAR MUSCLE UP. LOG TIMES FOR EACH EFFORT. COMPLETE (B) AS WELL AND NOTE TIME FOR REFERENCE. 




**RAMP WOD**
(A) 6 ROUNDS EACH FOR TIME:
100M SPRINT
10 C2B PULL UPS
REST 90 SEC.
(B) BUY OUT-  RUN 1K
* FOR (A) SPRINT AT 100% EFFORT THEN IMMIDIATELY COMPLETE (UNBROKEN IF POSSIBLE) 10 C2B PULL UP. LOG TIMES FOR EACH EFFORT. COMPLETE (B) AS WELL AND NOTE TIME FOR REFERENCE. 

- 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, March 26, 2017

MONDAY. MARCH 26. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO 85%1RM

3) W.O.D
(A) EMOM.10 MIN
1 SQUAT CLEAN @90% 1RM
(B) 3 ROUNDS FOR MAX REPS EACH:
MAX CLEAN & JERK @ 60% 1RM (TOUCH & GO)
REST 2 MINS BETWEEN EFFORTS.
*LOG LOAD USED FOR (A) AND TOTAL REPS ACCOMPLISHE DFOR(B).


**RAMP WOD**
(A) EMOM.10 MIN
1 SQUAT CLEAN @90% 1RM
(B) 3 ROUNDS FOR MAX REPS EACH:
MAX CLEAN & JERK @ 60% 1RM (TOUCH & GO)
REST 2 MINS BETWEEN EFFORTS.
*LOG LOAD USED FOR (A) AND TOTAL REPS ACCOMPLISHED 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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FRIDAY. FEBRUARY 24. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
AIR DYNE OR ASSAULT BIKE. - 2K WARM UP

3) W.O.D
(A) EMOM. 12 MIN:
12 CAL A. BIKE
(B) BUY OUT - 50 WEIGHTED SIT UPS #30 MEDBALL
*LOG IF INY MINS EWERE MISSED ON (A) AND 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. 
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THURSDAY. FEBRUARY 23. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - WARM UP TO 60% 1RM (4X3)

3) W.O.D
(A) AMRAP.8 MIN:
7 SQUAT SNATCH #95
7 T2B
(B) 4 X MAX PLANKS
*LOG ROUNDS AND REPS COMPLETED FOR (A). FOR (B) COMPLETE FOR QUALITY NOT TIME AND REST AS NEEDED BTWEEN EFFORTS.




**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. FEBRUARY 22. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL - WARM UP TO #115

3) W.O.D
15 MIN FOR MAX BURPEE REPS:
1 MILE RUN
30 SDHP #115
MAX BURPEE REPS UNTIL 15 MINS IS UP.
*LOG TOTAL BURPPE REPS. 



**RAMP WOD**
15 MIN FOR MAX BURPEE REPS:
1 MILE RUN
30 SDHP #95
MAX BURPEE REPS UNTIL 15 MINS IS UP.
*LOG TOTAL BURPPE REPS. 

- 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. FEBRUARY 21. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK - WARM UP TO 70% 1RM

3) W.O.D
EMOM.16 MIN:
ODD MIN - 50 DUs
EVEN MIN - 6 SPLIT JERK @ 70% 1RM
* LOG LOAD USED FOR SPLIT JERK AND IF ANY MINS WERE MISSED. 



**RAMP WOD**
EMOM.16 MIN:
ODD MIN - 30 DUs
EVEN MIN - 6 SPLIT JERK @ 60% 1RM
* LOG LOAD USED FOR SPLIT JERK AND 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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