Wednesday, October 31, 2018

TUESDAY. JULY 31. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SAND BAG OH LUNGE & G2S - WARM UP TO WOD LOAD
HANG POWER CLEAN - WARM UP WITH LIGHT TO MED LOAD THEN BEGIN (A)

3) W.O.D
(A) HANG POWER CLEAN 3-3-3-1-1-1
(B) 5 ROUNDS FOR TIME:
8 SAND BAG OVERHEAD LUNGE #100
6 SAND BAG GROUND TO SHOULDER #100
4 BAR MUSCLE UP
*LOG LOADS 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. 
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MONDAY. JULY 30. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
ROWING - WARM UP EFFICIENT TECHNIQUE 

3) W.O.D
EMOM AS LONG AS POSSBLE:
250M ROW
THEN EMOM 10MINS:
200M ROW
*COMPLETE INITIAL EMOM UNTIL YOU CAN NO LONGER COMPLETE THE RXd WORK (250M ROW) THEN THE FOLLOWING MINUTE BEGIN THE EMOM.10 MIN OF 200M ROW.
LOG TOTAL NUMBER OF MINS COMBINED. 

- 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, October 29, 2018

FRIDAY. JULY 27. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
C2B PULL UP - WARM UP TECHNIQUE
STRICT HSPU - WARM UP TECHNIQUE

3) W.O.D
(A) 10 ROUNDS FOR TIME:
7 C2B PULL UP
3 STRICT HSPU
(B) 5 X 15 - WEIGHTED BACK EXTENSION #30 BALL  
*LOG TIME TO COMPLETE (A) AND REST AS NEEDED BETWEEN SETS OF (B).  *OPTIONAL - TO INCREASE INTENSITY FOR (A) EITHER ADD A WEIGHT VEST OR COMPLETE HSPU FROM A DEFICIT. 

- 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. JULY 26. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SNATCH - BURGENER WARM UP

3) W.O.D
(A) SNATCH COMPLEX 7X1
3 SNATCH PULL DOWN *FROM BLOCK
1 SQUAT SNATCH *FROM BLOCK 
1 OVERHEAD SQUAT 
(B) 30 SEC WORK / 30 SEC REST FOR 12 MINS:
MAX BIKE CALS
*FOR (A) WORK TO A COMPLEX MAX AND LOG LOADS FOR ALL WORK SETS. ALSO LOG TOTAL CALS 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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WEDNESDAY. JULY 25. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
OVERHEAD LUNGE - WARM UP TECHNIQUE TO WOD LOAD

3) W.O.D
21-15-9 FOR TIME:
ROW CAL
RING DIPS
GHD SIT UP W/BALL #20
OVERHEAD LUNGE #115
*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. JULY 24. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
RING MU - WORK TECNIQUE

3) W.O.D
(A) 3 EFFORTS EACH FOR TIME:
HANDSTAND HOLD
REST 90 - 120 SEC BETWEEN EFFORTS. 
(B) FOR TIME:
100 DU
10 RING MU
80 DU
8 RING MU
60 DU
6 RING MU
40 DU
4 RING MU
20 DU
2 RING MU
*LOG TIMES FOR EACH EFFORT OF (A) AND TIME TO COMPETE (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. JULY 23. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BEAR COMPLEX - SEE BELOW - WARM UP TECHNIQUE WITH LIGHT LOAD

3) W.O.D
"BEAR" 5 ROUNDS OF:
7 UNBROKEN COMPLEX
1 CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS
*WORK UP TO THE HEAVIEST POSSIBLE LOAD AND REST 3-5 MINS BETWEEN ROUNDS. LOG LOADS USED FOR EACH 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, October 22, 2018

FRIDAY. JULY 20. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
RUNNING - WARM UP TECHNIQUE

3) W.O.D
3 EFFORTS EACH FOR TIME:
1600M RUN
REST 1:1
*LOG TIMES FOR EACH EFFORT, REST THE SAME AMOUNT OF TIME TO COMPLETE THE PREVIOUS EFFORT. 

- 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. JULY 19. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP TECHNIQUE (SQT) THEN COMPLETE (A). 

3) W.O.D
(A) 15 MINS TO FIND - SNATCH 1RM
(B) 10-8-6-4-2 OF:
BURPEE BOX JUMP 30"
ALTERNATING SINGLE ARM DUMBBELL SNATCH #75
*LOG 1RM 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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WEDNESDAY. JULY 18. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
FORNT SQT - WARM UP IN SETS OF 3 TO 80% THEN BEGIN (A).

3) W.O.D
(A) FRONT SQUAT 4 X 5 @80%
+ 3 ROPE CLIMBS AFAP AFTER EACH SET. REST 2-3 MINS. 
(B) 5 ROUNDS OF:
12 ROW CAL
12 TOES TO BAR
12 GHD SIT UPS
*LOG LOAD USED 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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TUESDAY. JULY 17. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
POWER CLEAN - WARM UP TECHNIQUE

3) W.O.D
(A) 15 MINS TO FIND - CLEAN & JERK 1RM 
(B) 3 ROUNDS FOR TIME:
20 CAL BIKE
15 PUSH PRESS #135
10 POWER CLEAN @ 65% 1RM
*LOG 1RM FOR (A) AND TIME TO COMPLETE AND LOAD 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. JULY 16. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BURPEE EFFICIENCY - WARM UP TECHNIQUE

3) W.O.D
WITH A RUNNING CLOCK FOR TIME:
0:00 - 5:00 EMOM OF:
15 BURPEES
5:00 - 7:00 - REST
7:00 - ?:?? FOR TIME COMPLETE 18-15-12-9-6 OF:
SUPINE RING ROWS
+ 60' BEAR CRAWL (30' TURN AROUND)
*LOG IF ANY MINS WERE MISSED FRO 0-5 AND TOTAL 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, October 10, 2018

FRIDAY. JULY 13. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP COMPLEX THEN BEGIN (A) 

3) W.O.D
(A) 5 X COMPLEX
3 SNATCH PULL DOWN (PANDA PULL)
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) EVERY 4 MINS FOR 20 MINS:
5 THRUSTER
MAX UNBROKEN TOES TO BAR *SINGLE SET AFTER THRUSTER REPS.
*FOR (A) WORK UP TO A COMPLEX MAX FOR THE DAY. ON (B) GO UP EACH 4MINS AND FINISH AT A 5RM, LOG LOADS USED EACH SET AND NUMBER OF TOES TO BAR, REST ANY REMAINING TIME EACH 4 MINS. 

- 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. JULY 12. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
HSPU - WARM UP TECHNIQUE

3) W.O.D
(A) 5 EFFORTS:
MAX STRICT PULL UPS
REST 2 MINS BETWEEN EFFORTS
(B) 50-40-30-20-10 OF:
DUs 
+ 10 HSPU EACH REP ROUND.
*LOG REPS 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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WEDNESDAY. JULY 11. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
DEALIFT - WARM UP TO WOD LOAD

3) W.O.D
EMOM 20 MINS:
MIN 1 - 8 BURPEE BOX JUMP OVER 24"
MIN 2 - 8 DEADLIFT @ 70 % 1RM
MIN 3 - 12 RING DIP
MIN 4 - 15 CAL ROW
... REPEAT FOR 5 ROUNDS (20 MINS).
*LOG LOAD USED FOR DEADLIFT 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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TUESDAY. JULY 10. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP THEN BEGIN (A)

3) W.O.D
(A) EVERY 2 MIN FOR 10 MIN:
 3 TOUCH & GO CLEAN & JERK
(B) FOR TIME 15-12-9 OF:
THRUSTER #115
C2B PULL UP
*FOR (A) WORK UP TO A 3RM FOR THE DAY. ALSO LOG 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. JULY 9. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
RUN - HILL SPRINTS

3) W.O.D
(A) 8 EFFORTS EACH FOR TIME:
100M HILL SPRINT
(B) BUY OUT - 1 MILE RUN (COOL DOWN PACE)
*FOR (A) REST RATIO IS 3:1 AND LOG TIMES FOR EACH EFFORT, GOAL IS TO FULLY RECOVERY BETWEEN EFFORTS. COMPLETE (B) AS A COOL DOWN AT A CONVERSATIONAL PACE. 


- 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, October 9, 2018

FRIDAY. JULY 6. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
GYMNASTICS PULLING - WARM UP TECHNIQUE FOR (A)

3) W.O.D
(A) EMOM.12:
5 PULL UP 
3 TOES TO BAR
1 BAR MUSCLE UP
(B) TABATA - AIR SQUAT
*IF YOUR FITNESS ALLOWS YOU TO SWAP PULL UPS FOR C2B ON (A), AND LOG IF ANY MINS WERE MISSED. SCORE FOR (B) IS LOWEST REP COUNT 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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