Friday, August 31, 2012

FRIDAY. AUGUST 31. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH / OHS / SNATCH BALANCE

 **SNATCH BALANCE VIDEO DEMO - COACH B**
"WHEREVER THOSE FEET ARE ON YOUR OVERHEAD SQUAT, THAT'S WHERE THEY NEED TO BE IN YOUR SNATCH LANDING POSITION... PERIOD!" - COACH B

3) W.O.D
(A) OVERHEAD SQUAT 5-5-5
(B) SNATCH BALANCE 3-3-3
(C) SQUAT SNATCH 2-2-1-1
*POST LOADS ACCOMPLISHED FOR EACH (A&B&C). THERE ARE NO RE-ATTEMPTS, WARM UP WELL AND LOG MISSES.



 
WHITEBOARD


**RAMP WOD**
(A) SQUAT CLEAN 5-5-5-3-3-3
(B) 2MIN MAX POWER JUMPS (6" VERTICAL MINIMUM EACH JUMP)
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS AND NUMBER OF REPS 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. 
Posted by at No comments:

Thursday, August 30, 2012

THURSDAY. AUGUST 30. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHUTTLE RUN
HAND TO HAND PUSH UPS (H2H)

3) W.O.D
6 ROUNDS FOR TIME:
3 60M SHUTTLE RUN
20 H2H PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
WHITEBOARD


**RAMP WOD**
FOR TIME:
50 DOUBLE UNDERS
+
10-9-8-7-6-5-4-3-2-1 OF:
PUSH UPS (HR)
JUMP SQUATS
+
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 


- 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. 
Posted by at No comments:

Wednesday, August 29, 2012

WEDNESDAY. AUGUST 29. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CHEST TO BAR PULL UPS
SWITCH LUNGE

3) W.O.D
FOR TIME:
MAX EFFORT BARBELL PRESS (#45)
+
6 ROUNDS OF:
6 CHEST TO BAR PULL UPS
12 SWITCH LUNGES
28 DOUBLE UNDERS
+
MAX EFFORT BARBELL PRESS (#45)
*MAX EFFORT MEANS AS MANY REPS AS POSSIBLE, NOTE THAT NUMBER FOR EACH MAX EFFORT AND POST TOTAL TIME TO COMPLETE ALL.



 
WHITEBOARD



**RAMP WOD**
3 ROUNDS OF:
10 KB SNATCH (R) #30
10 KB SNATCH (L) #30
15 PULL UPS (ASSTD)
400M RUN
* POST TOTAL TIME TO COMPLETE IN COMMENTS.



- 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. 
Posted by at No comments:

Monday, August 27, 2012

TUESDAY. AUGUST 28. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN WITH LOAD
FRONT SQUATS

3) W.O.D
5 INDIVIDUAL ROUNDS FOR TIME:
200M RUN + MEDBALL#20
5 FRONT SQUATS #155
10 BURPEES
*90SEC REST
*POST TIMES FOR EACH ROUND, ADD UP TOTAL TIME FOR SCORE. NO RACK FOR THE FRONT SQUATS, TAKE BAR FROM THE FLOOR. 





 
WHITEBOARD



**RAMP WOD**
AMRAP 12:
6 PUSH PRESS #85 (MINIMUM-ASK COACH)
8 BURPEES
*POST TOTAL NUMBER OF ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.



- 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. 
Posted by at No comments:

MONDAY. AUGUST 27. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
TIRE FLIPS

3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
SNATCH @60% BW (BODY WEIGHT)
+ 3 TIRE FLIPS (XL) AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






 
WHITEBOARD


**RAMP WOD**
(A) FOR TIME:
50 LARGE TIRE FLIPS.
(B) 2MIN MAX SIT UPS (BUTTERFLY)
*POST TIME TO COMPLETE (A) TO COMMENTS AND TOTAL SUCCESSFUL REPS 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. 
Posted by at No comments:

SATURDAY AUGUST 25. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
OPEN BOX-SEE WHITEBOARD




 
WHITEBOARD

Posted by at No comments:

Friday, August 24, 2012

FRIDAY AUGUST 24. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS

3) W.O.D
(A) 30 HSPU FOR TIME.
(B) TABATA DOUBLE UNDERS.
*IF YOU ARE NOT COMPLETING FULL ROM HSPUs YET, FOR (A) PRACTICE FLIP UPS TO HOLD AGAINST A WALL, COMPLETE ABOUT 10-15 HOLDS, THEN COMPLETE THE 30 HSPU IN A SCALED MANNER FOR TIME. FOR (B) GRAB A PARTNER AND A TABATA TIMER (20secWORK/10secREST FOR A TOTAL OF 4MINS) NOTE REPS FOR EACH ROUND, LOWEST REP COUNT IN ANY GIVEN ROUND IS YOUR SCORE. POST NOTES TO COMMENTS.



 
WHITEBOARD



**RAMP WOD**
6 INDIVIDUAL ROUNDS OF:
30M SHUTTLE RUN X2
*POST TIMES FOR EACH ROUND INDIVIDUALLY. REST 60 SECS BETWEEN EFFORTS. 

- 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. 
Posted by at No comments:

Thursday, August 23, 2012

THURSDAY. AUGUST 23. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
JUMPING
OVERHEAD SQUATS

3) W.O.D
18-15-12-9 OF:
OVERHEAD SQUAT #95
BOX JUMP OVER 20"
RING DIPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 

 
WHITEBOARD


**RAMP WOD**
(A) 10-1 OF:
DOUBLE UNDERS X2
HR PUSH UPS
(B) 10-1 OF:
DOUBLE UNDERS X2
BOX JUMP 20"
*POST TIME TO COMPLETE EACH (A) & (B) IN COMMENTS. REST 2MIN BETWEEN (A) & (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. 
Posted by at No comments:

Wednesday, August 22, 2012

WEDNESDAY. AUGUST 22. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR
MEDBALL CLEAN

3) W.O.D
5 ROUNDS FOR TIME:
10 TOES TO BAR
15 MED BALL CLEANS #20
30 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





 
WHITEBOARD


**RAMP WOD**
4 ROUNDS FOR TIME:
10 BURPEE BROAD JUMPS
10 KB SWINGS 1.5POOD (#53)
40 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 

- 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. 

Posted by at No comments:

Monday, August 20, 2012

TUESDAY. AUGUST 21. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE PULL UPS
SUMO DEAD LIFT HIGH PULLS

3) W.O.D
3 ROUNDS FOR TIME :
18 BALL SLAMS #20
15 BURPEE PULL-UPS
12 SUMO DEADLIFT HIGH PULL #115
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 





 

 
WHITEBOARD

**RAMP WOD**
4 ROUNDS OF:
15 SQUAT CLEANS #95
400M RUN
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



- 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. 


Posted by at No comments:

MONDAY. AUGUST 20. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN
BENCH

3) W.O.D
3 ROUNDS:
20 SQUAT CLEAN #95
30 BENCH PRESS @ 60%1RM
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 



 
WHITEBOARD


**RAMP WOD**
AMRAP 15:
5 PULL UPS
10 PUSH UPS
15 AIR SQUAT
*3/4 CINDY. POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.


- 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. 
Posted by at No comments:

Friday, August 17, 2012

FRIDAY. AUGUST 17. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT

3) W.O.D
(A) FRONT SQUAT 2-2-2-2-2
~3MIN
(B) 4 INDIVIDUAL EFFORTS OF:
MAX UNBROKEN WALL BALLS #20
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS, AND REST ~3MIN BETWEEN EACH SET, NO MORE THAN 4MINS. FOR (B) REST 60 SEC BETWEEN EFFORTS, RXd WILL REQUIRE YOU GET A MINIMUM OF 15 REPS PER EFFORT. POST REPS ACCOMPLISHED FOR EACH EFFORT (B).




 

 
WHITEBOARD


**RAMP WOD**
AMRAP.12:
6 RING DIP (ASSTD)
2 TIRE PULLS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.


- 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. 

Posted by at No comments:
Subscribe to: Posts (Atom)