Wednesday, January 22, 2020

WEDNESDAY JANUARY 15. 2020

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


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

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO WOD LOAD IN SETS OF 3 REPS (TOUCH & GO).

3) W.O.D
3 ROUNDS FOR TIME:
600M RUN
15 HSPU
10 SQUAT CLEAN #135
*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, January 15, 2020

TUESDAY. JANUARY 14. 2020

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


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

2) WARM UP:

**SKILL WORK**
BIKE - EFFICIENCY

3) W.O.D
(A) ALTERNATE EVERY 90 SEC FOR 15 MIN:
1st 90 - 15 CAL BIKE
2nd 90 - 10 BURPEE JUMP OVER BOX 
(B) 5 X 12 WEIGHTED BACK EXTENSION
*IF YOU COMPLETE (A) RXd ADD A REP TO EACH NEXT TIME AROUND. COMPLETE (B) FOR QUALITY AND LOG LOAD 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. JANUARY 13. 2020

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


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

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE - WARM UP TO ~70% 1RM IN SETS OF 3 THEN BEGIN (A). 

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) 5 X 10 STRICT TOES TO BAR
*FOR (A) BEGIN WORKING SETS @ ~70%1RM AND FINISH AT A 3RM. COMPLETE (B) 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. 
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FRIDAY. JANUARY 10. 2020

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


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

2) WARM UP:

**SKILL WORK**
RUN - EFFICIENT TECHNIQUE DRILLS

3) W.O.D
(A) RUN 30 MINS FOR DISTANCE. 
(B) EMOM 8 MIN:
ODD MIN - PLANK VARIATION
EVEN MINS - REST
*LOG DISTANCE COVERED FOR (A) AND PLANK VARIATION 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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THURSDAY. JANUARY 9. 2020

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


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

2) WARM UP:

**SKILL WORK**
POWER SNATCH + OHS - WARM UP EFFICIENT TECHNIQUE. 

3) W.O.D
EMOM 12 MINS:
20 DU
1 POWER SNATCH #75
1 OVERHEAD SQUAT #75
20 DU
2 POWER SNATCH
2 OVERHEAD SQUAT
20 DU
3 POWER SNATCH
3 OVERHEAD SQUAT
20 DU
4 POWER SNATCH
4 OVERHEAD SQUAT
... AND SO ON UNTIL 12 MINS IS UP. 
*SCORE IS TOTAL 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, January 7, 2020

WEDNESDAY. JANUARY 8. 2020

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


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

2) WARM UP:

**SKILL WORK**
KB GOBLET HOLD ALTERNATING FWD LUNGES - WARM UP IN SETS OF 8-10 REPS
KB SWINGS - WARM UP HIP HINGE / FIRE GLUTES AND DO REPS

3) W.O.D
WITH A 20 MIN RUNNING CLOCK:
0:00 - 5:00 
40 KB GOBLET HOLD ALTERNATING FWD LUNGES 32KG
5:00 - 20:00 - EMOM 15 MINS:
MIN 1 - 12 KB SWING 32KG 
MIN 2 - 10 BURPEES
MIN 3 - 15 CAL ROW
*GO FOR BROKE ON THE LUNGES, BIG SETS. WHEN DONE WITH THE LUNGES REST ANY REMAINING TIME AND BEGIN EMOM RIGHT AFTER 5 MIN MARK. 

- 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. JANUARY 7. 2020

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


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

2) WARM UP:

**SKILL WORK**
HANG CLUSTER - WARM UP TO WOD LOAD IN SETS OF 3
BIKE - INTENSITY TODAY (FOR TIME)

3) W.O.D
(A) FOR TIME:
24 BIKE CALS
12 HANG CLUSTER #115 
18 BIKE CALS
9 HANG CLUSTER
12 BIKE CALS
6 HANG CLUSTER
(B) 1 MIN ON 1 MIN OFF FOR 8 MIN - 2 PT PLANK

 *LOG TIME FOR (A) AND USE A LOAD YOU CAN GO MOSTLY UNBROKEN WITH, CONSIDER THE INTENT IS MEDIUM / HEAVY LOADING. 
*GET (B) DONE FOR QUALITY, ADD PLATE(S) FOR EXTRA DIFFICULTY. 

- 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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