Saturday, May 20, 2017

MONDAY. MAY 8. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) SNATCH BALANCE 3-3-3-1-1-1-1
(B) OVERHEAD SQUAT 1-1-1
(B) SNATCH 3 POSITION DEADLIFT W/ PAUSE 3-3-3-3
* LOG LOADS FOR ALL SETS. 



**RAMP WOD**
(A) SNATCH BALANCE 2-2-2-2-2
(B) OVERHEAD SQUAT 1-1-1
(B) SNATCH 3 POSITION DEADLIFT W/ PAUSE 3-3-3-3
* LOG LOADS FOR ALL SETS. 

- 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 18, 2017

FRIDAY. MAY 5. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TRAIL RUNNING

3) W.O.D
FIND A TRAIL HIKE OR INCLINE AND COMPLETE 30-45 MINS FOR DISTANCE.
*LOG DISTANCE COVERED AND HOW LONG YOU WERE AT IT. USE A WEIGHT VEST IF YOU HAVE IT HANDY. 


**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 4. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP TO WOD WEIGHT

3) W.O.D
(A) 5 ROUNDS:
MAX BENCH PRESS @ 80% BW
MAX SUPINE RING ROWS
REST 2 MIN
(B) 2 MIN MAX - AIR SQUAT
*LOG REPS FOR EACH EFFORT OF (A) AND REPS COMPLETED FOR (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. MAY 3. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WARM UP BARBELL MOVEMENTS IN WOD

3) W.O.D
(A) 10 MIN - TRIPLE UNDER PRACTICE.
(B) FOR TIME:
200 DOUBLE UNDERS
50 WALL BALL #30
40 DEADLIFT #185
30 GHD SIT UP
20 JUMP OVER BOX 24"
10 PUSH JERK #165
*FOR (A) FOCUS ON TECHNIQUE AND DONT FATIGUE YOURSELF. FOR (B) LOG TIME TO COMPLETE.


**RAMP WOD**
(A) 10 MIN - TRIPLE UNDER PRACTICE.
(B) FOR TIME:
100 DOUBLE UNDERS
50 WALL BALL #20
40 DEADLIFT #145
30 GHD SIT UP
20 JUMP OVER BOX 20"
10 PUSH JERK #115
*FOR (A) FOCUS ON TECHNIQUE AND DONT FATIGUE YOURSELF. 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. MAY 2. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
SHUTTLES

3) W.O.D
(A) 6 EFFORTS EACH FOR TIME:
2 X 60YD PRO SHUTTLE
5 POWER CLEAN @75% 1RM
(B) TABATA - SIT UP
*FOR (A) REST 90-120 SEC BETWEEN EFFORTS, AND LOG TIME FOR EACH EFFORT. FOR (B) LOG LOWEST SCORE IN ANY GIVEN ROUND. 


**RAMP WOD**
(A) 6 EFFORTS EACH FOR TIME:
2 X 60YD PRO SHUTTLE
5 POWER CLEAN @75% 1RM
(B) TABATA - SIT UP
*FOR (A) REST 90-120 SEC BETWEEN EFFORTS, AND LOG TIME FOR EACH EFFORT. FOR (B) LOG LOWEST SCORE IN ANY GIVEN ROUND. 

- 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 1. 2017.

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP

3) W.O.D
FOR TIME:
30 MUSCLE UP
50 HANDSTAND PUSH UP
*LOG TIME TO COMPLETE. 


**RAMP WOD**
FOR TIME:
30 C2B PULL UP
30 HANDSTAND 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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Wednesday, May 17, 2017

FRIDAY. APRIL 28. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN
BENCH PRESS
DEADLIFT

3) W.O.D
"LINDA" 10-9-8-7-6-5-4-3-2-1 FOR TIME:
DEADLIFT 150% OF BODY WEIGHT
BENCH BW 100% OF BODY WEIGHT
CLEAN 75% OF BODY WEIGHT
*LOG TIME TO COMPLETE. IF YOU HAVE BEEN HERE LONG ENOUGH COMPARE TO 12/13/13.



**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 27. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BIKE CAL

3) W.O.D
EMOM.20 MIN:
ODD MIN - 10 CAL BIKE
EVEN MIN - 10 BURPEES
*LOG IF ANY MINS WERE MISSED.
**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, May 5, 2017

WEDNESDAY. APRIL 26. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLED PUSH
POWER SNATCH

3) W.O.D
(A) 3 ROUNDS FOR TIME:
100M SLED PUSH 225
20 ALTERNATING DUMBELL SNATCH #75
(B) 50 WEIGHTED SIT UPS #30
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY NOT TIME.


**RAMP WOD**
(A) 3 ROUNDS FOR TIME:
100M SLED PUSH 165
20 ALTERNATING DUMBELL SNATCH #50
(B) 50 WEIGHTED SIT UPS #20
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) 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. 
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TUESDAY. APRIL 25. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE BAR MUSCLE UP
THRUSTER

3) W.O.D
(A) 12 - 9 -6 FOR TIME:
BURPEE BAR MUSCLE UP
THRUSTER #135
(B) 5 X 15 HIP/BACK EXTENSIONS (GHD)
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY NOT TIME. 


**RAMP WOD**
(A) 12 - 9 -6 FOR TIME:
C2B PULL UP
THRUSTER #105
(B) 5 X 15 HIP/BACK EXTENSIONS (GHD)
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) 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. 
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MONDAY. APRIL 24. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
FOR TIME:
RUN 5K
*LOG TIME TO COMPLETE. 


**RAMP WOD**
FOR TIME:
RUN 5K
*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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FRIDAY. APRIL 21. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HSPU

3) W.O.D
"DEATH BY" IN THE FOLLOWING ORDER:
HANDSTAND PUSH UP
PULL UP
PUSH UP
JUMPING PULL UP
*YOU WILL START WITH 1 HSPU ON MIN 1, THEN 2 HSPU ON MIN 2, THEN 3 HSPU ON MIN 3...CONTINUE TO ADD A REP EVERY MIN UNTIL YOU CAN NOT COMPLETE THE REQUIRED REPS FOR THAT MIN, THEN YOU WILL PICK UP WHERE YOU LEFT OFF WITYH PULL UPS, CONTINUE IN THE SAME MANNER UNTIL YOU CAN NOT COMPLETE THE REQUIRED REP COUNT, THEN PICK UP WITH PUSH UP REPS UNTIL FAILURE, THEN FINALLY JUMPING PULL UPS. LOG WHAT MIN WAS REACHED AND WHAT MIN EACH MOVEMENT FINISHED. 


**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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