Thursday, May 30, 2013

THURSDAY. MAY 30. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SQUAT CLEAN
BARBELL REVERSE LUNGE

3) W.O.D
(A) AMRAP 13 OF:
4 HANG SQUAT CLEAN #115
6 ALTERNATING BARBELL REVERSE LUNGE #115 *FRONT RACK
8 BURPEES
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS 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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Wednesday, May 29, 2013

WEDNESDAY. MAY 29. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
FOR TIME:
3 ROUNDS
50 RUSSIAN TWIST #20 MEDBALL
25 BENCH PRESS @50% BW (BODY WEIGHT)
75 DOUBLE UNDERS
+
6 ALTERNATING TURKISH GET UPS 1.5 POOD
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
























WHITEBOARD


**RAMP WOD** 
3 ROUNDS FOR TIME:
25 HR PUSH UPS
25 KB SWING 1.5 POOD
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. 
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Monday, May 27, 2013

TUESDAY. MAY 28. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE FLIP
SHOULDER TO OVERHEAD (S2O)

3) W.O.D
FOR TIME:
5 TIRE FLIPS (XL-TIRE)
+ 
3 ROUNDS OF:
15 SHOULDER TO OVERHEAD #115
15 FRONT SQUATS #115
15 CHEST TO BAR PULL UPS
+
5 TIRE FLIPS (XL-TIRE)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





WHITEBOARD


**RAMP WOD**
8 ROUNDS OF:
3 OVERHEAD SQUAT #95 MINIMUM
6 JUMP SQUATS
9 FLOOR WIPERS SAME LOAD AS ABOVE
*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. MAY 27. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
FOR TIME:
5K
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
(A) 10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT #185
WALL BALLS
(B) 5MINS IN A PLANK.*POST TIME TO COMPLETE (A) TO COMMENTS. ALSO NOTE NUMBER OF BREAKS TO REACH 5 MINS IN A PLANK POSITION.


- 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, May 26, 2013

FRIDAY. MAY 25. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT (OHS)

3) W.O.D
(A) OHS: 5-5-3-3-3-2-2
(B) 3X MAX OVERHEAD HOLD "SNATCH GRIP" #135
*POST LOADS FOR (A) AND TIMES FOR EACH EFFORT ON (B).


NO REP... GOTTA GET THAT DEPTH!!

 
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. MAY 23. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR

3) W.O.D
(A) 10-9-8-7-6-5-4-3-2-1 OF:
TOES TO BAR
BOX JUMP 30"
(B) ACCUMULATE 3 MINS IN 2-PT PLANK
*POST TOTAL TIME TO COMPLETE (A) TO COMMENTS. ALSO POST NUMBER OF BREAKS TO ACCUMULATE 3MINS IN A 2-PT PLANK POSITION 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, May 22, 2013

WEDNESDAY. MAY 22. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT 
RING DIPS

3) W.O.D
AMRAP 20:
400M RUN
8 DEADLIFT @60%1RM
12 RING DIPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS.

 


 
WHITEBOARD


**RAMP WOD**
FOR TIME:
100 DOUBLE UNDERS
+
10-9-8-7-6-5-4-3-2-1 OF:
PULL UPS 
WEIGHTED PUSH UP (#15 BUMPER ON BACK MINIMUM)
*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, May 21, 2013

TUESDAY. MAY 21. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SNATCH

3) W.O.D
(A) 5 ROUNDS:
30 DOUBLE UNDERS
5 KB SNATCH (L)
5 KB SNATCH (R)
20 WALKING LUNGES + KB IN FRONT RACK
(B) 2MIN MAX BOX JUMPS 24"
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS. ALSO POST TOTAL REPS COMPLETED IN 2MINS FOR (B).


 
WHITEBOARD




**RAMP WOD**
AMRAP.12 OF:
10 SQUAT CLEANS #95
200M RUN
*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, May 20, 2013

MONDAY. MAY 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D
FOR TIME:
100 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
FOR TIME:
75 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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Friday, May 17, 2013

FRIDAY. MAY 17. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE ROW

3) W.O.D
(A) FOR TIME:
75 SUPINE RING ROWS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**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, May 16, 2013

THURSDAY. MAY 16. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT
RING DIPS

3) W.O.D
(A) FOR TIME:
30 BACK SQUAT #145
30 RING DIPS
20 BACK SQUAT #165
20 RING DIPS
10 BACK SQUAT #185
10 RING DIPS
(B) 2MIN.MAX - PULL UPS
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS. ALSO POST # OF REPS FOR (B).





**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, May 15, 2013

WEDNESDAY. MAY 15. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE STRIKES 
CLAPPING PUSH UPS

3) W.O.D
FOR TIME:
RUN 1 MILE
70 SLEDGE TIRE STRIKES
50 AIR SQUATS
30 CLAPPING PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
3 ROUNDS FOR TIME:
10 PUSH PRESS #95
15 PULL UPS
20 HR PUSH UPS
2 X 60YD PRO SHUTTLE
*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, May 14, 2013

TUESDAY. MAY 14. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
18-15-12-9-6-3 OF:
KETTLE BELL SWING 2POOD
+
30 DOUBLE UNDERS AFTER EACH REP ROUND
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
AMRAP 15 OF:
10 RING DIPS
200M RUN
*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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Monday, May 13, 2013

MONDAY. MAY 13. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) SQUAT CLEAN 5-5-5-3-3-3
(B) E.M.O.T.M 10:
1 SQUAT CLEAN @ 3RM + 3 30" BOX JUMP
*POST LOADS ACCOMPLISHED FOR (A) AND IF YOU WERE ABLE TO COMPLETE ALL 10 MINS OF EMOTM. 10 BURPEE PENALTY FOR EACH MINUTE NOT COMPLETED OF EMOTM. 



 
WHITEBOARD


**RAMP WOD**
(A) SQUAT CLEAN 3-3-3-3-3
(B) 2MIN MAX JUMP SQUATS
*POST LOADS ACCOMPLISHED FOR (A) AND NUMBER OF REPS COMPLETED 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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