Friday, September 28, 2012

FRIDAY. SEPTEMBER 28. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER SNATCH  DEMO CLICK HERE
PUSH JERK (FROM THE BACK RACK... BEHIND THE NECK) 

3) W.O.D
(A) FIND 1RM POWER SNATCH
~3-5MIN REST
(B) PUSH JERK (BACK RACK) 5-5-5-3-3-3 
*POST 1RM REACHED FOR (A), AND LOADS ACCOMPLISHED FOR (B). FOR JERKS THE BARBELL IS RACKED BEHIND THE NECK, TECHNIQUE IS PRETTY MUCH INDENTICAL TO THE FRONT RACK, WITH THE EXCEPTION OBVIOUSLY THAT YOUR ELBOWS WILL BE UNDER THE BAR.





**RAMP WOD**
POWER SNATCH 5-5-5-3-3-3
*POST LOADS ACCOMPLISHED TO COMMENTS AND NOTE ANY MISSES. 



- 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, September 27, 2012

THURSDAY. SEPTEMBER 27. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PINCH GRIP FARMER WALK (BUMPER PLATES)

3) W.O.D
AMRAP 12 OF:
30M PINCH GRIP FARMER WALK / RUN #45 PLATE EACH HAND 
30 DOUBLE UNDERS
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.



 
WHITEBOARD


**RAMP WOD**
AMRAP 15:
30 DOUBLE UNDERS
15 JUMP OVER BOX 20"
*POST TOTAL ROUND COMPLETED 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:

Wednesday, September 26, 2012

WEDNESDAY. SEPTEMBER 26. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK
BACK SQUAT

3) W.O.D
FOR TIME:
800M RUN
+
4 ROUNDS:
4 CLEAN & JERK #155
8 BACK SQUAT #155
+
6 ROUNDS: "CINDY"
5 PULL UPS
10 PUSH UPS
15 AIR SQUAT
+
100 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
RUN 400M
+
5 ROUNDS OF:
10 SUMO DEADLIFT HIGH PULLS #75
10 SWITCH LUNGES
+
RUN 400M
*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 CONSISTENTLY 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:

Tuesday, September 25, 2012

TUESDAY. SEPTEMBER 25. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING

3) W.O.D
(A) 5 ROUNDS:
8 KB SWINGS 2pood (~#70)
12 BURPEES
(B) 3 ATTEMPTS FOR MAX HEIGHT WALLBALL.
*POST TOTAL TIME TO COMPLETE (A) AND MAX HEIGHT REACHED FOR (B). 





 
WHITEBOARD


**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
PUSH PRESS #95 (MINIMUM-ASK COACH)
+ AFTER EACH EVEN NUMBER REP ROUND DO 5 BURPEES
+ AFTER EACH ODD NUMBER REP ROUND COMPLETE 30M BEAR CRAWL. 
*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, September 24, 2012

MONDAY. SEPTEMBER 24. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUATS

3) W.O.D
(A) FRONT SQUAT 5-5-5-3-3-3
(B) 2MIN MAX BURPEES
*POST LOADS FOR (A) TO COMMENTS AND NUMBER OF REPS ACCOMPLISHED FOR (B).





 
WHITEBOARD


**RAMP WOD**
30-25-20-15 OF:
DOUBLE UNDERS
JUMP SQUATS
*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:

Friday, September 21, 2012

FRIDAY. SEPTEMBER 21. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BODY WEIGHT

3) W.O.D
FOR TIME:
100 HR PUSH UPS
100 SIT-UPS
100 SQUATS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


 
WHITEBOARD


**RAMP WOD**
FOR TIME:
50 HR PUSH UPS
50 SIT-UPS
50 SQUATS
*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:

Thursday, September 20, 2012

THURSDAY. SEPTEMBER 20. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK 
JUMPING PULL UPS

3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
SPLIT JERK @70% 1RM
JUMPING PULL UPS *REPS X 2
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 


 
WHITEBOARD


**RAMP WOD**
20-17-14-11-8-5 OF:
BALL SLAMS
+ 10 RUNG TRAVELLING PUSH UP LADDER AFTER EACH REP ROUND. 
*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, September 19, 2012

WEDNESDAY. SEPTEMBER 19. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN

3) W.O.D
3 ROUNDS OF:
400M RUN
10 HANG POWER CLEAN #135
20 BOX JUMPS 24"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


 
WHITEBOARD


**RAMP WOD**
(A) RUN 1 MILE FOR TIME.
(B) AMRAP 12 OF:
1 WALL CLIMB 
10 JUMP SQUATS
15 SIT UPS
*REST 3MIN BETWEEN (A) & (B). POST TIME FOR (A) AND NUIMBER OF ROUNDS COMPLETED FOR (B) 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:

Tuesday, September 18, 2012

TUESDAY. SEPTEMBER 18. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE
RING DIPS

3) W.O.D
5 ROUNDS OF:
8 SNATCH BALANCE #115
10 RING DIPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


 
WHITEBOARD


**RAMP WOD**
"FRANITA"
21-15-9 OF:
THRUSTERS #75
ASSTD PULL UPS
*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, September 17, 2012

MONDAY. SEPTEMBER 17. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
GLUTE HAM BRIDGE  _CLICK HERE FOR MOVEMENT DEMONSTRATION_
KB SWING

3) W.O.D
(A) GLUTE HAM BRIDGE 5-5-5-5-5
(B) 2MIN MAX KB SWING 2Pood
*POST  LOADS ACCOMPLISHED FOR (A) AND NUMBER OF REPS COMPLETED FOR (B). 



 
WHITEBOARD


**RAMP WOD**
(A) FRONT SQUAT 5-5-5-5-5
(B) 2MIN MAX SIT UPS
*POST LOADS ACCOMPLISHED FOR (A) AND NUMBER OF REPS COMPLETED FOR (B) 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, September 14, 2012

FRIDAY. SEPTEMBER 14. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS

3) W.O.D
FOR TIME:
30 HANDSTAND PUSH UP
*POST TOTAL TIME TO COMPLETE TO COMMENTS. IF YOU ARE DOING A SCALED VERSION (EXAMPLE - FEET UP SUPPORTED ON BOX), COMPLETE 2 WALL CLIMBS FOR EVERY 6 SCALED HSPU, THAT MEANS YOU WILL BE FINISHING WITH 2 WALL CLIMBS.  




WHITEBOARD


**RAMP WOD**
EVERY MIN ON THE MIN FOR 10MIN:
5 BURPEES
1 WALL CLIMB
*POST IF COMPLETED TO COMMENTS OR WHAT MIN YOU REACHED.





- 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, September 13, 2012

THURSDAY. SEPTEMBER 13. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
VIRTUAL SHOVELING 
TRAVELING LADDER PUSH UPS

3) W.O.D
30-25-20-15-10 OF:
VIRTUAL SHOVELING #90 (BARBELL & #45 PLATE ON ONE END)
+ 10 RUNG TRAVELING PUSH-UP LADDER -UP & BACK- AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
8-7-6-5-4-3-2-1 OF:
SUPINE BODY ROW
24" BOX JUMP
MEDBALL CLEAN #20
*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, September 12, 2012

WEDNESDAY. SEPTEMBER 12. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT 
BEAR CRAWL

3) W.O.D
AMRAP 15
BEAR CRAWL 30M (UP & BACK @ BOX)
10 BACK SQUAT #185
200M RUN
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS.



 
WHITEBOARD


**RAMP WOD**
3 ROUNDS OF:
20 ALTERNATING OVERHEAD FORWARD LUNGES (#45-BARBELL ONLY)
10 RING DIPS
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:

Tuesday, September 11, 2012

TUESDAY. SEPTEMBER 11. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK
DOUBLE UNDERS

3) W.O.D
"C.B.T.B"
AMRAP 10 MIN OF:
20 DOUBLE UNDERS
5 CLEAN & JERK #135
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND COMPLETED TO COMMENTS. COMPARE TO APRIL 26 2012.

WHITEBOARD


**RAMP WOD**
5 ROUNDS FOR TIME:
3 DEADLIFT #135 (MINIMUM-ASK COACH)
6 TIRE FLIPS *Medium Tire (~#250)
*POST TOTAL TIME TO COMPLETE IN COMMENTS. TIRE FLIPS ARE + JUMP IN & OUT. ALSO COMPARE TO APRIL 26 2012.



- 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, September 10, 2012

MONDAY. SEPTEMBER 10. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 3-3-3-1-1-1
(B) 2MIN MAX WALLBALLS
*POST LOADS ACCOMPLISHED FOR (A), ANY MISSED ATTEMPTS GET LOGGED, NO RE-ATTEMPTS. FOR (B) POST NUMBER OF REPS ACCOMPLISHED. 



 
WHITEBOARD



**RAMP WOD**
OVERHEAD SQUAT 5-5-5-3-3-3
*POST LOADS ACCOMPLISHED AND ANY MISSES. NO RE-ATTEMPTS. 



- 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)