Tuesday, April 30, 2013

TUESDAY. APRIL 30. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR

3) W.O.D
5 ROUNDS OF:
400M RUN
20 TOES TO BAR
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 


 
WHITEBOARD


**RAMP WOD**
4 ROUNDS:
30 SEC MAX REPS SUPINE ROW
30 SEC MAX REPS OVERHEAD LUNGES #25plate
30 SEC MAX DOUBLE UNDERS
30 SEC REST.
*POST TOTAL REPS FOR EACH MOVEMENT 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, April 29, 2013

MONDAY. APRIL 29. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
(A) FOR TIME:
100 RING DIPS
(B) ACCUMULATE 3 MINS IN A PLANK POSITION. 
*POST TOTAL TIME TO COMPLETE  (A) IN COMMENTS. ALSO POST NUMBER OF BREAKS TO ACCOMPLISH 3MINS IN A PLANK POSITION. 




 
WHITEBOARD



**RAMP WOD**
FOR TIME 15-12-9-6 OF:
DEADLIFT #155 (MINIMUM-ASK COACH)
THRUSTER #75 (MINIMUM-ASK COACH)
*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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Friday, April 26, 2013

FRIDAY. APRIL 26. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
(A) BACK SQUAT 5-5-5-3-3-3
(B) 2MIN MAX SIT UPS
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS, AND TOTAL REPS COMPLETED IN 2MINS FOR (B).



 
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, April 25, 2013

THURSDAY. APRIL 25. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TABATA

3) W.O.D
TABATA MASH-UP:
DOUBLE UNDERS
RING DIPS
*THIS IS BASICALLY 8MINS (2X-TABATA) WHERE YOU WILL PERFORM 20SEC OF WORK FOLLOWED BY 10SEC OF REST, ALTERNATING BETWEEN THE TWO MOVEMENTS FOR 16 ROUNDS. LOWEST REP COUNT IN ANY GIVEN ROUND IS YOUR SCORE FOR EACH MOVEMENT.


 
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, April 24, 2013

WEDNESDAY. APRIL 24. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING 
SNATCHING

3) W.O.D
2 ROUNDS FOR TIME:
RUN 800M
30 PULL UPS
20 POWER SNATCH #115
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
WHITEBOARD


**RAMP WOD**
3 ROUNDS FOR TIME:
400M RUN
15 SUMO DEADLIFT HIGH PULLS (#75 MINIMUM-ASK COACH)
30 SIT 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, April 23, 2013

TUESDAY. APRIL 23. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HSPU

3) W.O.D
8 ROUNDS:
4 HANDSTAND PUSH UPS
8 DEADLIFT #185
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


 
WHITEBOARD


**RAMP WOD**
AMRAP.12 OF:
10 KNEES TO ELBOWS
12 PUSH JERKS #75
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS 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, April 22, 2013

MONDAY. APRIL 22. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) SQUAT CLEAN 5-5-3-3-3-3
(B) MAX AIR SQUAT 2MIN
*POST LOADS ACCOMPLISHED FOR (A), ALONG WITH ANY MISSED ATTEMPTS. FOR (B) POST TOTAL SQUATS COMPLETED IN 2MINS.


 
WHITEBOARD



**RAMP WOD**
(A) FRONT SQUAT 5-5-5-3-3-3
(B) TABATA PUSH UPS
*POST LOADS ACCOMPLISHED FOR (A), ALONG WITH ANY MISSED ATTEMPTS. FOR (B) POST LOWEST REP COUNT IN ANY GIVEN ROUND, THAT IS YOUR SCORE.



- 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, April 19, 2013

FRIDAY. APRIL 19. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
FOR TIME:
5K
*POST TOTAL TIME TO COMPLETE IN 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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Thursday, April 18, 2013

THURSDAY. APRIL 18. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROW
BENCH PRESS


3) W.O.D
(A) 10-1-10 OF:
SUPINE RING ROWS
BENCH PRESS #155
(B) 2MIN MAX - LATERAL HOPS 18" BARRIER
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS AS WELL AS NUMBER OF COMPLETED REPS IN 2MINS FOR (B).



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, April 17, 2013

WEDNESDAY. APRIL 17. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB
HANG POWER CLEAN (HPC)

3) W.O.D
AM.REP.AP 12:
50 DOUBLE UNDERS
5 WALL CLIMBS
10 HANG POWER CLEAN #155
15 DEADLIFT #155
*AM.REP.AP = AS MANY REPS AS POSSIBLE. WHEN YOU COMPLETE A ROUND CONTINUE TO REPEAT TIL TIME IS UP. TOTAL THE NUMBER OF REPS COMPLETED IN 12MINS, THAT IS YOUR SCORE FOR THE WOD. 



WHITEBOARD



**RAMP WOD**
3 ROUNDS FOR TIME:
50 DOUBLE UNDERS
15 KETTLEBELL SWINGS 1.5 POOD (~#36)
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, April 16, 2013

TUESDAY. APRIL 16. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALLS
TOES TO BAR (T2B)

3) W.O.D
3 ROUNDS OF:
25 WALL BALLS #20 / 10'
20 MEDBALL CLEAN #20
15 TOES TO BAR
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 


 
WHITEBOARD


**RAMP WOD**
5 ROUNDS:
200 M RUN
20 GOOD MORNINGS #75
20 BALL SLAMS #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. 
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Monday, April 15, 2013

MONDAY. APRIL 15, APRIL 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS


3) W.O.D
(A) PRESS 2-2-2-2-1-1-1
(B) 2MIN MAX PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 


 
WHITEBOARD


**RAMP WOD**
AMRAP.12:
5 PRESS #95
10 DEADLIFT #95
10 BOX JUMPS 24"
*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. 
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Friday, April 12, 2013

FRIDAY. APRIL 12. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
FOR TIME:
50 BODY WEIGHT DEADLIFTS
+ 5 BURPEE POWER JUMPS FOR EACH BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. BURPEE POWER JUMP IS AT THE TOP OF YOUR BURPEE INSTEAD OF A CLAP OVERHEAD YOU WILL JUMP AS HIGH AS POSSIBLE AFTER EACH REP. ENJOY.





**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, April 11, 2013

THURSDAY. APRIL 11. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HR PUSH UPS (ELEVATED TOE BASE)

3) W.O.D
AM.REP.AP.12:
20 DOUBLE UNDERS
5 HR PUSH UPS
20 DOUBLE UNDERS
10 HR PUSH UPS
20 DOUBLE UNDERS
15 HR PUSH UPS
20 DOUBLE UNDERS
20 HR PUSH UPS
20 DOUBLE UNDERS
25 HR PUSH UPS
.... AND SO ON UNTIL 12MINS IS UP.
*FOR HR PUSH UPS YOU WILL PLACE A PLATE (1.5' HEIGHT MINIMUM) UNDER TOES TO KEEP YOUR THIGHS OFF THE GROUND DURING THE REPS. POST TOTAL REPS ACCOMPLISHED IN 12 MINS.



 
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, April 10, 2013

WEDNESDAY. APRIL 10. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP
HANG POWER CLEAN

3) W.O.D
CFHQ-MAINSITE-WOD (LAST POSTED ON CF.COM 3/27/13)
"NASTY GIRLS"
3 ROUNDS OF:
50 AIR SQUAT
7 MUSCLE UPS
10 HANG POWER CLEANS #135
*POST TOTAL TIME TO COMPLETE IN COMMENTS. IF YOU DO NOT HAVE A MUSCLE-UP YET THE SUBSTITUTE IS 3 PULL UPS + 3 RING DIPS = 1 MUSCLE UP. ANOTHER SCALED OPTION IS TO COMPLETE THE WOD WITH SOME FORM OF PROGRESSION TO THE MUSCLE UP. ASK COACH AT BOX FOR THE PROGRESSION OPTIONS.





 
WHITEBOARD


**RAMP WOD**
(A) 5 INDIVIDUAL EFFORTS EACH FOR TIME:
100M SPRINT
REST 90SEC.
(B) AMRAP 8MIN.
7 BURPEES
14 ALTERNATING OVERHEAD LUNGES #45 PLATE
*POST TIMES EACH FOR (A) AND ALSO POST TOTAL ROUNDS 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 1 comment:

Monday, April 8, 2013

TUESDAY. APRIL 9. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS
BURPEE BOX JUMP

3) W.O.D
4 ROUNDS:
24 SHOULDER TO OVERHEAD #95
12 BURPEE BOX JUMPS 24"
*POST TOTAL TIME TO COMPLETE IN COMMENTS. SHOULDER TO OVERHEAD MEANS ; PRESS, PUSH PRESS, PUSH JERK, SPLIT JERK,... ANYWAY TO LOCKOUT!



 
WHITEBOARD


**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
PULL UPS
MEDICINE BALL CLEAN #20
*POST 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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