Monday, September 30, 2013

MONDAY. SEPTEMBER 30. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTERS

3) W.O.D
(A) THRUSTERS 3-3-3-3-3
(B) EMOTM.10
20 DOUBLE UNDERS 
5 RING DIPS
*POST LOADS FOR (A) AND IF YOU WERE ABLE TO COMPLETE (B). IF YOU MISS ANY MINUTES ON (B) COUNT A 10 BURPEE PENALTY FOR EACH, TO BE COMPLETED IMMEDIATELY FOLLOWING THE WOD. 




**RAMP WOD**
ALTERNATE EMOTM.16:
(A) 6 THRUSTERS #95
(B) 6 HANG CLEAN #95
*1ST MIN DO (A), 2ND MIN DO (B), 3RD MIN DO (A), 4TH MIN DO (B), AND SO ON UNTIL 16 MINS IS UP. POST IF YOU MISSED ANY MINUTES, COUNT A 10 BURPEE PENALTY FOR EACH MISSED MINUTE. 


- 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 No comments:

Friday, September 27, 2013

FRIDAY. SEPTEMBER 27. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN
FRONT SQUAT

3) W.O.D
(A) SQUAT CLEAN  2-2-2-1-1-1-1
(B) FRONT SQAUT 3-3-3-3-3
* POST LOADS TO COMMENTS FOR (A) & (B). 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.




- 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 No comments:

Thursday, September 26, 2013

THURSDAY. SEPTEMBER 26. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES
DOUBLE UNDERS

3) W.O.D
(A) EMOTM.10:
10 BURPEES
(B) "ANNIE"
50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*FOR (A) MAKE SURE YOU COMPLETE EACH BURPEE REP WITH A JUMP AND CLAP OVERHEAD WITH HIP FULLY OPEN, AND JUMP MEANS FEET LEAVE THE FLOOR!!FOR (B) POST TIME TO COMPLETE IN COMMENTS. 



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.
- 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 No comments:

Wednesday, September 25, 2013

WEDNESDAY. SEPTEMBER 25. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROWS
BALL SLAMS

3) W.O.D
AMRAP 15:
8 SUPINE RING ROWS
10 WALL BALLS 10' / #20
12 BALL SLAMS #20
100M SPRINT (25M TURNAROUND - UP & BACK TWICE)
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.






**RAMP WOD**
3 ROUNDS:
400M RUN
20 BALL SLAMS
30 SIT UPS
20 KB SWING 1.5 POOD*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. 
Posted by at No comments:

Tuesday, September 24, 2013

TUESDAY. SEPTEMBER 24. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
JERK
RING DIPS

3) W.O.D
(A) 6 ROUNDS FOR TIME:
10 PUSH JERK #135
10 BOX JUMP 30"
10 RING DIPS
(B) TABATA - C2B PULL UPS
*POST TIME TO COMPLETE (A) IN COMMENTS AND LOWEST REP COUNT IN ANY GIVEN ROUND FOR (B).






**RAMP WOD**
AMRAP 20:
4 PULL UPS
8 HR PUSH UPS
12 LUNGES
100M SPRINT 
*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. 
Posted by at No comments:

MONDAY. SEPTEMBER 23. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
(A) 5K - FOR TIME
(B) 2MIN MAX - DOUBLE UNDERS
*POST TIME TO COMPLETE (A) AND TOTAL REPS COMPLETED FOR (B) TO COMMENTS.





 **RAMP WOD**
(A) BACK SQUAT 3-3-3-3-3
(B) 2 MIN MAX - BOX JUMP 24"
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL 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. 
Posted by at No comments:

Friday, September 20, 2013

FRIDAY. SEPTEMBER 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES
KB SNATCH

3) W.O.D
(A) EMOTM.10:
5 BURPEES
3 KB SNATCH (L) 2POOD
3 KB SNATCH (R) 2POOD
(B) SNATCH GRIP PRESS 3-3-3-3-3 *BACK RACK 
*FOR (A), EVER MINUTE FOR 10 MINUTES YOU MUST COMPLETE THE LISTED MOVEMENTS PRIOR TO THE END OF EACH MINUTE, REST THE REMAINING SECONDS PRIOR TO THE SUBSEQUENT MINUTE. IF YOU FAIL TO DO SO IN ANY GIVEN MINUTE COUNT A 8 BURPEE PENALTY FOR EACH (THE TOTAL OF WHICH IS TO BE COMPLETED IMMEDIATELY FOLLOWING THE WOD). FOR (B) POST LOADS ACCOMPLISHED. 




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS



- 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 No comments:

Thursday, September 19, 2013

THURSDAY. SEPTEMBER 19. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE WHIPS
FRONT SQUATS

3) W.O.D
(A) 3 ROUNDS FOR TIME:
30 ROPE WHIPS
20 BARBELL FORWARD LUNGE #115 *FRONT RACK
10 WEIGHTED PULL UP #30 DUMBBELL
(B) 2MIN MAX - CLAPPING PUSH UPS
*POST TOTAL TIME TO COMPLETE (A) AND NUMBER OF REPS ACHIEVED FOR (B).






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.
- 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 No comments:

WEDNESDAY. SEPTEMBER 18. 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**
(A) FOR TIME:
RUN 800M
+
5 ROUNDS OF:
15 BURPEES
15 KB SUMO DEADLIFT HIGH PULL
+
RUN 800M
-REST 3MIN-
(B) EMOTM.8:
8 PULL UPS
*POST TIME TO COMPLETE (A) IN COMMENTS. FOR (B) START AN 8MIN CLOCK COUNTING DOWN. WITHIN EACH MINUTE YOU NEED TO COMPLETE 8 PULL UPS BEFORE THE MINUTE EXPIRES, WHATEVER TIME IS LEFT IN THAT MINUTE IS YOUR REST PERIOD. GET EM DONE FAST EACH MINUTE TO ALLOW MAX REST. 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. 
Posted by at No comments:

Tuesday, September 17, 2013

TUESDAY. SEPTEMBER 17. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
WALL CLIMBS

3) W.O.D
FOR TIME:
800M RUN
10 WALL CLIMBS
50 TOES TO BAR
10 WALL CLIMBS
8OOM RUN
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
10 ROUNDS FOR TIME:
1 WALL CLIMB
5 FRONT SQUATS #115
10 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. 
Posted by at No comments:

Monday, September 16, 2013

MONDAY. SEPTEMBER 16. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) SNATCH BALANCE 5-5-5-5-5
(B) HANG POWER SNATCH 2-2-2-2-2
(C) EMOTM.10:
12 WALL BALLS 
*POST LOADS FOR (A) & (B), ALSO POST IF YOU WERE ABLE TO COMPLETE (C) WITHOUT MISSING ANY ROUNDS. COUNT A 8 BURPEE PENALTY FOR EACH MISSED MINUTE OF EMOTM (TO BE DONE IMMEDIATELY FOLLOWING WOD).






**RAMP WOD**
FOR TIME:
RUN 800M
75 KB SWINGS 1.5 POOD
RUN 800M
*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. 
Posted by at No comments:

Friday, September 13, 2013

FRIDAY. SEPTEMBER 13. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT

3) W.O.D
(A) FRONT SQUAT 2-2-2-1-1-1-1
(B) 5 UNBROKEN ROUNDS OF:
30 DOUBLE UNDERS
5 BACK SQUAT #185
*IF YOU HAPPEN TO BREAK ON YOUR DU'S OR MISS A REP ON BACK SQUATS IN ANY GIVEN ROUND YOU MUST RE-START THAT MOVEMENT. NO RACK ALLOWED FOR BACK SQUATS, YOU MUST CLEAN THE WEIGHT AND GET IT ON YOUR BACK. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.


- 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 No comments:

THURSDAY. SEPTEMBER 12. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE FLIPS

3) W.O.D
AM.REP.AP.15:
1 TIRE FLIP
5 AIR SQUAT
2 TIRE FLIP
10 AIR SQUAT
3 TIRE FLIP
15 AIR SQUAT
4 TIRE FLIP
20 AIRSQUAT
5 TIRE FLIP
25 AIR SQUAT
... AND SO ON UNTIL 15 MINS IS UP.
*POST TOTAL REPS COMPLETED IN 15 MINS. 



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.


- 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 No comments:

Wednesday, September 11, 2013

WEDNESDAY. SEPTEMBER 11. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
HANDSTAND PUSH UP (HSPU)

3) W.O.D
(A) 3 ROUNDS FOR TIME:
9 POWER CLEAN #155 OR 50% 1RM (WHICHEVER IS GREATER)
11 HANDSTAND PUSH UPS
(B) 2 MIN MAX - BOX JUMP 30"
*POST TOTAL TIME TO COMPLETE (A) AND TOTAL REPS COMPLETED FOR (B). 





**RAMP WOD**
FOR TIME:
100 DOUBLE UNDERS
50 SUMO DEADLIFT HIGH PULL #75
30 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. 
Posted by at No comments:

TUESDAY. SEPTEMBER 10. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
AMRAP.16:
200M RUN 
30 DOUBLE UNDERS
10 BACK SQUATS #225 OR 70% 1RM (WHICHEVER IS GREATER)
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.




**RAMP WOD**
(A) 10-9-8-7-6-5-4-3-2-1 OF:
OVERHEAD SQUAT #95 (MINIMUM-ASK COACH)
+ 25 DOUBLE UNDERS AFTER EACH REP ROUND.
(B) 2MIN MAX - POWER JUMP
*POST RESULTS TO COMMENTS FOR EACH.




- 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 No comments:

Monday, September 9, 2013

MONDAY. SEPTEMBER 9. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UPS

3) W.O.D
(A) FOR TIME:
100 PULL UPS
(B) 2MIN MAX - BALL SLAMS #20
*POST TIME TO COMPLETE (A) AND TOTAL REPS COMPLETED FOR (B).





**RAMP WOD**
(A) FOR TIME :
50 PULL UPS
- REST 2-3 MINUTES - 
(B) E.M.O.T.M 10 (EVERY MINUTE ON THE MINUTE):
12 HR PUSH UPS
*POST TIME TO COMPLETE (A) AND IF YOU WERE ABLE TO COMPLETE (B) WITHOUT MISSING ANY ROUNDS.


- 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 No comments:
Subscribe to: Posts (Atom)