Monday, December 31, 2012

MONDAY. DECEMBER 31. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BARBELL FORWARD LUNGE
FRONT SQUAT

3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3
(B) ALTERNATING BARBELL FORWARD LUNGE 6-6-6
(C) 2 MIN MAX TIRE HOPS (XL-TIRE)
*POST LOADS FOR (A). FOR (B) ITS 3 FORWARD LUNGES EACH LEG PER SET (ALTERNATE LEGS EACH REP), FOR 3 SETS, AND WORK UP TO HEAVIEST LOAD POSSIBLE. FOR (C) IN & OUT = 2 REPS, POST TOTAL REPS ACCOMPLISHED IN 2 MINUTES.



 
WHITEBOARD


**RAMP WOD**
FOR TIME:
30 PULL UPS (ASSTD)
40 AIR SQUATS
50 BURPEES
*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. 
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Sunday, December 30, 2012

SUNDAY. DECEMBER 30. 2012

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

1) STRETCH:

2) WARM UP:


3) W.O.D
-OPEN BOX - SEE WHITEBOARD-




 
WHITEBOARD



- 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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SATURDAY. DECEMBER 29. 2012

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

1) STRETCH:

2) WARM UP:



3) W.O.D
-OPEN BOX - SEE WHITEBOARD-

HOW IS YOUR RELATIONSHIP WITH NATURE??




 
WHITEBOARD




- 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, December 28, 2012

FRIDAY. DECEMBER 28. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS
MED BALL CLEANS

3) W.O.D
8 ROUNDS OF:
9 MEDBALL CLEANS #20
3 PUSH PRESS @80% 1RM
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
 SAFE BET IS TO DO THE RESEARCH AND FORM YOUR OWN OPINIONS.

 
WHITEBOARD



**RAMP WOD**
-RAMP WOD IS 3 DAYS A WEEK - SEE MON / WEDS / THURS OF THIS WEEK-



- 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, December 27, 2012

THURSDAY. DECEMBER 27. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UPS 
KB SWINGS

3) W.O.D
"HELEN"
3 ROUNDS:
400M RUN
21 KB SWINGS
12 PULL UPS
*POST TOTAL TIME TO COMPLETE. COMPARE TO AUGUST 15 2012. 



 
WHITEBOARD


**RAMP WOD**
5 ROUNDS FOR TIME:
10 THRUSTERS #75
15 BUTTERFLY SITUPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. COMPARE TO AUGUST 14 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. 
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Wednesday, December 26, 2012

WEDNESDAY. DECEMBER 26. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT
SUPERMAN & ROLLOVERS

3) W.O.D
5 ROUNDS:
5 OVERHEAD SQUATS  @75%1RM
15 SUPERMANS OR *5 ROLLOVERS (ASK COACH TO DEMO)
10 JUMP OVER BOX 20"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
WHITEBOARD



**RAMP WOD**
10-1-10 OF:
SUMO DEADLIFT HIGH PULL #75 MINIMUM (ASK COACH)
RING DIPS (ASSTD IF NEEDED)
*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. 
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Sunday, December 23, 2012

MONDAY. DECEMBER 24. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN
WEIGHTED PUSH UP

3) W.O.D
6 ROUNDS FOR TIME
3 SQUAT CLEAN @80% 1RM
5 WEIGHTED PUSH UPS #45 PLATE
7 SUMO DEADLIFT HIGH PULL #115
REST 120 SEC. 
*POST TOTAL TIME TO COMPLETE INCLUDING REST PERIODS. WORK TIME CAN BE EQUATED.




 
WHITEBOARD


**RAMP WOD**
(A) 1MILE FOR TIME.
(B) TABATA DOUBLE UNDERS.
*POST TIME FOR (A) AND LOWEST SCORE FOR TABATA (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. 
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SUNDAY. DECEMBER 23. 2012

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

1) STRETCH:

2) WARM UP:



3) W.O.D
-OPEN BOX - SEE WHITEBOARD-

 

 

 
WHITEBOARD



- 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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SATURDAY. DECEMBER 22. 2012

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

1) STRETCH:

2) WARM UP:



3) W.O.D
-OPEN BOX - SEE WHITEBOARD-



 
WHITEBOARD





- 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, December 21, 2012

FRIDAY. DECEMBER 21. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
SRICT PULL UPS

3) W.O.D
21-18-16-14-12-10:
PUSH JERK #75
+
5 STRICT PULL UPS AFTER EACH.
*POST TOTAL TIME TO COMPLETE. SCALE STRICT PULL UPS IF NEEDED AS FOLLOWS; MIXED GRIP STRICT / C2B (KIPPING) / COB (KIPPING). IF YOU CAN COMPLETE WITH STRICT THE "WHOLE" WOD THEN DO STRICT WITH NO MIX GRIP. IF YOU DO STRICT WITH MIXED GRIP IT IS SCALED.

 
WHITEBOARD


**RAMP WOD**
-RAMP WOD IS 3 DAYS A WEEK - SEE M-W OF THIS WEEK-



- 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, December 20, 2012

THURSDAY. DECEMBER 20. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
20 YARD PRO SHUTTLE - DEMO CLICK HERE
BACK SQUAT
HOLOW ROCK - DEMO HERE AND HERE PT.2

3) W.O.D
(A) 5 EFFORTS FOR QUICKEST TIME - 20 YARD PRO SHUTTLE - REST 60 SEC EACH
(B) 12-9-6-3-3:
BACK SQUAT @110% BODY WEIGHT
+15 HOLLOW ROCKS EACH REP ROUND.
*POST QUICKEST TIME FOR (A) AND TIME TO COMPLETE (B) IN COMMENTS.





 
WHITEBOARD



**RAMP WOD**
-RAMP WOD IS 3 DAYS A WEEK - SEE M-W OF THIS WEEK-



- 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, December 19, 2012

WEDNESDAY. DECEMBER 19. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TURKISH GET UPS
TOES TO BAR

3) W.O.D
AMRAP 20:
30 DOUBLE UNDERS
6 ALTERNATING TURKISH GET UPS #50 DUMBELL
9 TOES TO BAR
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. 




 
WHITEBOARD


**RAMP WOD**
3 ROUNDS
RUN 400
15 KETTLEBELL SWING 1.5 POOD / ~#53
10 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. 
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Monday, December 17, 2012

TUESDAY. DECEMBER 18. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT 
RING PUSH UPS

3) W.O.D
6 ROUNDS FOR TIME:
3 DEADLIFTS @80% 1RM
12 RING PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 



 
THE JEFFERSON!!
 
WHITEBOARD


**RAMP WOD**
5 ROUNDS
5 DEADLIFT #155 OR *5RM
12 BURPEES
*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. 
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MONDAY. DECEMBER 17. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) E.M.O.T.M (EVERY MINUTE ON THE MINUTE) 8MIN :
2 SQUAT SNATCH @ 80%1RM
*POST LOADS ACHIEVED FOR (A) AND REFERENCE 10/26/12 FOR S.SNATCH 1RM (B), COMPLETE THE 2 REPS PER MINUTE FOR 8MINS. IF YOU DO NOT COMPLETE THE REP IN ANY GIVEN MINUTE, YOUR WOD IS OVER, POST MINS COMPLETED.



 
SATURDAY 12/15/12 WHITEBOARD - OPEN BOX

 
SUNDAY 12/16/12 WHITEBOARD - OPEN BOX

 
WHITEBOARD FOR TODAY


 **RAMP WOD**
3 ROUNDS OF
4 ROPE UP DOWNS
8 HANG SQUAT CLEAN #95 (MINIMUM-ASK COACH)
24 HR PUSH UPS
36 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. 
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