Thursday, February 28, 2013

THURSDAY. FEBRUARY 28. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS
SUMO DEADLIFT HIGH PULL

3) W.O.D
3 ROUNDS OF:
RUN 400M
10 BENCH PRESS @BW (BODY WEIGHT)
12 SUMO DEADLIFT HIGH PULL #115
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

BULLSHIT YOURSELF ALL YOU WANT - YOUR DIET DICTATES YOUR CONTINUED PROGRESS... BAD DIET = BAD PERFORMANCE = BAD APPEARANCE!! 




 
WHITEBOARD



**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD



- 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, February 27, 2013

WEDNESDAY. FEBRUARY 27. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT
MEDBALL CLEAN


3) W.O.D
(A) OVERHEAD SQUAT 2-2-2-1-1-1
(B) AMRAP.12 OF:
5 DYNAMIC PUSH UPS
10 MED BALL CLEAN #20
25 DOUBLE UNDERS
*POST LOADS FOR (A) TO COMMENTS AND TOTAL ROUNDS FOR (B), INCLUDING ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS.








**RAMP WOD**
3 ROUNDS:
400M RUN
10 FRONT SQUATS #115
10 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. 
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Tuesday, February 26, 2013

TUESDAY. FEBRUARY 26. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UPS
WALL BALLS


3) W.O.D
18-15-12-15-18 OF:
PULL UPS
WALL BALLS #20
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD
 


**RAMP WOD**
(A) 4 ROUNDS:
50 DOUBLE UNDERS
30 BALL SLAMS
(B) ACCUMULATE 3MINS IN A "KNEE UP" L-HANG POSITION.
*POST TIME TO COMPLETE (A) TO COMMENTS AND NUMBER OF BREAKS TO ACCOMPLISH 3MINS 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, February 25, 2013

MONDAY. FEBRUARY 25. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN
JERK
L-HANG

3) W.O.D
(A) CLEAN & JERK 2-2-2-1-1-1-1
(B) ACCUMULATE 3MINS IN AN L-HANG POSITION.
*POST LOADS FOR (A) TO COMMENTS. ALSO POST NUMBERS OF BREAKS TO ACCOMPLISH 3MINS IN AN L-HANG POSITION.




WHITEBOARD
 


**RAMP WOD**
12 MIN AM.REPS.AP:
SANDBAG SHOULDERING #55
HR PUSH UPS
*THE WAY IT WILL GO - YOU WILL DO 1 SANDBAG SHOULDER, 2 HR PUSH UPS, 3 SANDBAG SHOULDER, 4 HR PUSH UPS , 5 SANDBAG SHOULDER,  AND SO ON UNTIL 12MINS IS UP. TALLY TOTAL REPS ACCOMPLISHED FOR SCORE. POST THAT NUMBER 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, February 24, 2013

SATURDAY. FEBRUARY 23. 2013



***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, February 22, 2013

FRIDAY. FEBRUARY 22. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHUTTLES
DOUBLE UNDERS

3) W.O.D
(A) 5 INDIVIDUAL ROUNDS FOR TIME:
3 60YD PRO SHUTTLES
REST 1MIN.
(B) 2MIN MAX DOUBLE UNDERS
*FOR (A) FIND A STARTING LINE THEN MEASURE OUT AND PLACE CONES AT 5YDs, 10YDs, 15YDs. TO COMPLETE A ROUND YOU WILL RUN FORWARD TO 5YD MARK, TOUCH, AND RUN BACKWARDS TO THE START, TOUCH, AND RUN FORWARD TO THE 10YD MARK, TOUCH, AND RUN BACKWARDS TO THE START, TOUCH, AND RUN FORWARD TO THE 15YD MARK, TOUCH AND RUN BACKWARDS TO THE STARTING LINE, REPEAT 3 TIMES FOR A ROUND. POST TIMES FOR EACH ROUND TO COMMENT. FOR (B) COMPLETE AS MANY DOUBLE UNDERS AS POSSIBLE IN 2MINS, AND POST AS WELL.



 
HAHAHAHAHA 

 
WHITEBOARD



**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD



- 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, February 21, 2013

THURSDAY. FEBRUARY 21. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWINGS 
RING DIPS

3) W.O.D
AMRAP.15 OF:
10 KB SWINGS 2POOD
10 BOX JUMP 24"
10 RING DIPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND IF ANY TO COMMENTS. THIS IS A CFHQ-MAINSITE WOD POSTED ON 2/17/13. FITS IN TO OUR CURRENT PROGRAMMING NICELY. ENJOY!



 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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, February 20, 2013

WEDNESDAY. FEBRUARY 20. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SANDBAG SHOULDERING
BACK SQUAT

3) W.O.D
5 ROUNDS
200M RUN
10 SAND BAG SHOULDER #55
5 BACK SQUAT @80% 1RM
15 HR PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





 
WHITEBOARD


**RAMP WOD**
3 ROUNDS FOR TIME:
RUN 400
15 OVERHEAD SQUAT #75
10 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. 
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Tuesday, February 19, 2013

TUESDAY. FEBRUARY 19. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
HAND 2 HAND (H2H) STRICT PULL UPS
BURPEES

3) W.O.D
AMRAP 16:
4 PUSH JERK @80% 1RM
6 BURPEES 
4 H2H STRICT PULL UPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS. 




WHITEBOARD
 


**RAMP WOD**
(A) 10 WALL CLIMBS FOR TIME. 
(B) AMRAP 12:
10 SUPINE RING ROW
200M RUN
*POST TIME TO COMPLETE (A), AND TOTAL ROUNDS, AS WELL AS ANY PARTIALLY COMPLETED ROUND 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. 
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Monday, February 18, 2013

MONDAY. FEBRUARY 18. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH

3) W.O.D
(A) SQUAT SNATCH  2-2-2-1-1-1
(B) 2MIN MAX TOES TO BAR
*POST LOADS ACCOMPLISHED FOR (A), NO RE-ATTEMPTS, LOG MISSED REPS. FOR (B) POST NUMBER OF REPS COMPLETED IN 2 MINUTES.



 

 
WHITEBOARD




**RAMP WOD**
(A) SQUAT SNATCH 3-3-3-3-3
(B) 2MIN MAX BOX JUMP 24"
*POST LOADS ACCOMPLISHED FOR (A), NO RE-ATTEMPTS, LOG MISSED REPS. FOR (B) POST NUMBER OF REPS COMPLETED IN 2 MINUTES.
- 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, February 17, 2013

SATURDAY. FEBRUARY 16. 2013


***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, February 15, 2013

FRIDAY. FEBRUARY 15. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMBS
SUPINE RING ROWS

3) W.O.D
AMRAP 15:
2 WALL CLIMBS
6 SUPINE RING ROWS
10 SWITCH LUNGES
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.


 

 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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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