Friday, June 28, 2013

FRIDAY. JUNE 28. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) 10-15 MIN SQUAT CLEAN WARM UP.
(B) E.M.O.T.M 10MIN:
3 SQUAT CLEAN @ 70%1RM
*POST LOAD USED FOR (B) AND COUNT A 10 BURPEE PENALTY FOR EACH MINUTE NOT COMPLETED. 



 
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. JUNE 27. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
(A) 10-9-8-7-6-5-4-3-2-1 OF:
RING DIPS
+
25 DOUBLE UNDERS AFTER EACH REP ROUND
(B) 2MIN MAX - SIT UPS
*POST TIME TO COMPLETE (A) AND TOTAL REPS ACCOMPLISHED FOR (B) 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, June 26, 2013

WEDNESDAY. JUNE 26. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR
PUSH JERK


3) W.O.D
AMRAP 20:
6 TOES TO BAR
8 PUSH JERK @60%1RM
10 BOX JUMP 30"
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. ENJOY!




 
WHITEBOARD


**RAMP WOD**
(A) RUN 1 MILE FOR TIME
(B) 6 ROUNDS FOR TIME:
6 RING DIPS
9 BOX JUMPS 24"
12 OVERHEAD LUNGES #45PLATE
*POST TIME FOR (A) AND TIME TO COMPLETE (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, June 24, 2013

TUESDAY. JUNE 25.2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
DEADLIFT

3) W.O.D
4 ROUNDS:
400M RUN
20 DEALIFT @ 50%1RM
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
"FOR TIME "
9 - 7 - 5 - 3 - 1 - OF: 
TIRE FLIPS (LARGE TIRE ~#250 MINIMUM)
+
40 DOUBLE UNDERS AT EACH REP ROUND.

- 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. JUNE 24. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP

3) W.O.D
(A) FOR TIME:
30 MUSCLE UPS
(B) 2MIN MAX - AIR SQUAT
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS. ALSO POST REPS FOR (B).




 
WHITEBOARD


**RAMP WOD**
(A) WORK UP TO A 3RM SQUAT SNATCH
(B) E.M.O.T.M FOR 8MIN OF:
5 SQUAT SNATCH #75
*POST 3RM LOAD REACHED FOR (A). FOR (B) DO 5 SQUAT SNATCH THE FIRST MINUTE AND REST THE REMAINING TIME, ONCE THE SECOND MINUTE STARTS DO ANOTHER 5 REPS AND REST THE REMAINING TIME OF THAT MINUTE, AND SO ON UNTIL 8 MINS IS UP. IF YOU DO NOT COMPLETE THE 5 REPS IN ANY GIVEN MINUTE COUNT A 10 BURPEE PENALTY FOR EACH. ENJOY. 


- 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, June 21, 2013

FRIDAY. JUNE 21. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALL

3) W.O.D
FOR TIME:
100 WALL BALLS
+
10 JUMP OVER BOX 20" OR 5 JUMP OVER BOX 24" AT BREAKS IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



WHITEBOARD


**RAMP WOD** 
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WED 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, June 19, 2013

THURSDAY. JUNE 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BALL SLAMS
MUSCLE UPS

3) W.O.D
5 ROUNDS:
20 BALL SLAMS #20
3 MUSCLE UPS 
400M RUN OR 50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. FACTOR IN THAT IF YOU CHOOSE DOUBLE UNDERS IT WILL EFFECT YOUR MUSCLE UPS AND BALL SLAMS A BIT MORE THAN RUNNING DUE TO THE SHOULDER FATIGUE IT WILL IMPOSE. ENJOY!




WHITEBOARD


 **RAMP WOD** 
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WED 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. JUNE 19. 2013


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

1) STRETCH:

2) WARM UP:

3) W.O.D
"WEAKNESS WEDNESDAYS"
(A) 20 - 30MINS SKILL WORK ON YOUR CHOICE OF WEAKNESS. THE CHINK(S) IN YOUR ARMOR. 
(B) 10-12MIN WOD. MUST INCLUDE THE WEAKNESS OR A PROGRESSION OF THE WEAKNESS YOU CHOSE ABOVE. WOD IS UP TO YOU.
*POST SKILL WORK FOR (A) AND THE WOD YOU PROGRAMMED FOR (B) TO COMMENTS.



 
WHITEBOARD


**RAMP WOD**
6 ROUNDS FOR TIME:
2 WALL CLIMB
30 DOUBLE UNDERS
5 FRONT SQUAT @80% 5RM
*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, June 17, 2013

TUESDAY. JUNE 18. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE FLIPS

3) W.O.D
12-9-6 OF:
TIRE FLIPS (XL - TIRE (#450+ OR BIGGEST YOU GOT)
BURPEE BOX JUMP 24"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

 
WHITEBOARD



**RAMP WOD** 
(A) 13 MIN LADDER OF: 
1 BURPEE BOX JUMP 20" 
10 DOUBLE UNDERS 
3 BURPEE BOX JUMP 20" 
15 DOUBLE UNDERS  
5 BURPEE BOX JUMP 20"
20 DOUBLE UNDERS 
7 BURPEE BOX JUMP 20" 
25 DOUBLE UNDERS
... AND SO ON UNTIL 13 MINS IS UP.  
*POST TOTAL REPS COMPLETED IN 13 MINS.




- 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. JUNE 17. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS

3) W.O.D
(A) PUSH PRESS 3-3-3-2-2-2
(B) AMRAP 5 "CINDY"
5 PULL UPS
10 PUSH UPS
15 AIR SQUAT
*POST LOADS ACCOMPLISHED FOR (A). ALSO POST TOTAL ROUNDS COMPLETED OF "CINDY" IN 5 MINS (B). 


 


 
WHITEBOARD


**RAMP WOD**
"3/4 CINDY"
AMRAP 15:
5 PULL UP
10 PUSH UP
15 AIR SQUAT
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL 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, June 14, 2013

FRIDAY. JUNE 14. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS

3) W.O.D
FOR TIME:
300 DOUBLE UNDERS
+ 
7 SUMO DEADLIFT HIGH PULLS #115 AT BREAKS IN ACTION. 
*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, June 13, 2013

THURSDAY. JUNE 13. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT

3) W.O.D
-CF-HQ MAINSITE WOD-
"JOSH"
21 OHS #95
42 PULL UPS
15 OHS #95
30 PULL UPS
9 OHS #95
18 PULL
*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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Tuesday, June 11, 2013

WEDNESDAY. JUNE 12. 2013

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

1) STRETCH:
2) WARM UP:
**SKILL WORK**
WEAKNESSES
3) W.O.D
"WEAKNESS WEDNESDAYS"
(A) 20 - 30MINS SKILL WORK ON YOUR CHOICE OF WEAKNESS. THE CHINK(S) IN YOUR ARMOR. 
(B) 10-12MIN WOD. MUST INCLUDE THE WEAKNESS OR A PROGRESSION OF THE WEAKNESS YOU CHOSE ABOVE. WOD IS UP TO YOU.
*POST SKILL WORK FOR (A) AND THE WOD YOU PROGRAMMED FOR (B) TO COMMENTS.



 

  

 


**RAMP WOD**
AMRAP 15:
2 X 60 YD PRO SHUTTLE (FWD+REV)
20 DOUBLE UNDERS
10 BACK SQUAT (#155 MINIMUM)*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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TUESDAY. JUNE 11. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
BOX JUMP

3) W.O.D
E.M.O.T.M 16 OF:
ODD MINUTES (1,3,5,...ETC.) = 6 PUSH JERK #115 or 65% 1RM
EVEN MINUTES (2,4,6,...ETC.) = 6 BURPEE BOX JUMP 24"
*AT GO (FIRST MINUTE) COMPLETE 6 PUSH JERKS AND REST WHATEVER IS LEFT OF THE MINUTE, THEN ONCE THE SECOND MINUTE STARTS COMPLETE 6 BURPPEE BOX JUMPS, REST THE REMAINDER OF THE MINUTE, WHEN THE THIRD MINUTE STARTS COMPLETE 6 PUSH JERKS, AND SO ON UNTIL 16 MINUTES IS UP. IF YOU DO NOT COMPLETE THE NUMBER OF REQUIRED REPS IN ANY GIVEN MINUTE, MOVE ON AND COUNT A 10 BURPEE PENALTY FOR EACH MINUTE YOU DO NOT COMPLETE THE REQUIRED REPS.






**RAMP WOD**
4 ROUNDS:
15 PULL UPS
20 BOX JUMP 24"
25 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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Monday, June 10, 2013

MONDAY. JUNE 10. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN
BACK SQUAT

3) W.O.D
(A) SQUAT CLEAN WARM UP COMPLEX
(B) SQUAT CLEAN 2-2-2-2-1-1-1
(C) BACK SQUAT 3-3-3-3-3
*POST LOADS FOR (B) AND (C) TO COMMENTS. LOG MISSED ATTEMPTS.



 
WHITEBOARD


**RAMP WOD**
5 INDIVIDUAL ROUNDS FOR MAX REPS:
BENCH PRESS MAX REPS @ 50% BODY WEIGHT
SUMO DEADLIFT HIGH PULL MAX REPS (#75 MINIMUM-ASK COACH)
REST 1MIN.
*POST NUMBER OF REPS PER ROUND FOR EACH MOVEMENT. 


- 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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