Friday, January 31, 2014

FRIDAY. JANUARY 31. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) SQUAT CLEAN 5-5-5-5-5
(B) 2 MIN MAX - EVIL WHEELS
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL REPS COMPLETED 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. 
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THURSDAY. JANUARY 30. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
 BARBELL OVERHEAD  LUNGE

3) W.O.D
(A) BARBELL OVERHEAD LUNGE 4-4-4-4-4-4
(B) EMOTM.12
1) 6 BARBELL OVERHEAD LUNGE @ 80% OF 4 REP MAX (PART A)
2) 50 DOUBLE UNDERS
*FOR (A), GET BARBELL LOAD OVERHEAD AND LOCKED OUT, ALTERNATE LEFT THEN RIGHT FOR 4 REPS (2 EACH LEG). GO FOR MAX LOAD BY THE LAST SET. ON (B) USE 80% OF LOAD REACHED DURING (A). FIRST MINUTE DO 6 LUNGES AND REST ANY SECONDS LEFT IN THAT MINUTE WHEN DONE, SECOND MINUTE DO 50 DOUBLE UNDERS AND REST ANY SECONDS LEFT IN THAT MINUTE WHEN DONE, AND SO ON UNTIL 12 MINUTES IS COMPLETE. FOR EACH MISSED MINUTE IF ANY, COUNT A 15 BURPEE PENALTY.




**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. 
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Wednesday, January 29, 2014

WEDNESDAY. JANUARY 29. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
FRONT SQUAT


3) W.O.D
3 ROUNDS:
800M RUN
10 FRONT SQUAT #135
10 POWER CLEAN #135
10 PUSH JERK #135
5 MUSCLE UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
3 ROUNDS:
400M RUN
5 OVERHEAD SQUAT #95
10 POWER CLEAN #95
20 KB SWING 24 KG
*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. JANUARY 28. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAND SPRINTS
DEADLIFT

3) W.O.D
(A) 10 ROUNDS OF:
40YD BAND SPRINT
REST 30 SEC.
(B) DEADLIFT 5-5-5-5-5
*COMPLETE (A) AS RXd AND WARM UP DEADLIFT FOR (B), POST LOADS ACCOMPLISHED FOR (B) AS WELL.




**RAMP WOD**
AMRAP.20:
30 DOUBLE UNDERS
15 BURPEES 
10 KB PUSH PRESS (L) 24KG10 KB PUSH PRESS (R) 24KG
*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, January 27, 2014

MONDAY. JANUARY 27. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CHEST TO BAR PULL UPS (C2B)
HANDSTAND PUSH UPS (HSPU)

3) W.O.D
10 ROUNDS:
6 HSPU
6 C2B PULL UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




**RAMP WOD**
5 ROUNDS:
8 DEADLIFT @ #185 
24 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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Friday, January 24, 2014

FRIDAY. JANUARY 24. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 5-5-5-3-3-3
(B) 5 ROUNDS:
MAX BENCH PRESS @ 75% BW
REST 90SEC.
(C) 2MIN MAX SIT-UPS
*POST LOADS FOR (A) / REPS FOR EACH ROUND OF (B) / TOTAL REPS COMPLETED IN 2 MINS FOR (C).





**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. 
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Thursday, January 23, 2014

THURSDAY. JANUARY 23. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH

3) W.O.D
5 ROUNDS FOR TIME:
7 SQUAT SNATCH #115
14 BOX JUMPS 30"
21 PULL UPS
*POST TOTAL 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. 
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Wednesday, January 22, 2014

WEDNESDAY. JANUARY 22. 2014

***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) "ELIZABETH"
21-15-9 OF:
POWER CLEANS #95 (MINIMUM - ASK COACH)
RING DIPS
(B) 2MIN MAX - SIT UPS.
*POST TIME TO COMPLETE (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. 
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Tuesday, January 21, 2014

TUESDAY. JANUARY 21. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK

3) W.O.D
8 ROUNDS FOR TIME:
3 CLEAN & JERK #155
2 ROUNDS OF CINDY.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
5 ROUNDS OF:
7 BURPEE BOX JUMPS
7 PUSH PRESS #1157 FRONT SQUATS #115
*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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MONDAY. JANUARY 20. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

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




**RAMP WOD**
FOR TIME:
1200M RUN
100 DOUBLE UNDERS
1200M RUN
100 DOUBLE UNDERS
*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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Friday, January 17, 2014

FRIDAY. JANUARY 17. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS
FLOOR WIPERS

3) W.O.D
(A) 3 ROUNDS OF:
20 RING DIPS
30 FLOOR WIPERS
40 BOX JUMP 24"
(B) 2MIN MAX - DOUBLE UNDERS
*POST TOTAL 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. 
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Thursday, January 16, 2014

THURSDAY. JANUARY 16. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
"DONNY"
FOR TIME 21-15-9-9-15-21:
DEADLIFT #225
BURPEES
*POST TOTAL 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. 
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WEDNESDAY. JANUARY 15. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UPS
SPLIT JERKS

3) W.O.D
AMRAP 20:
3 BAR MUSCLE UPS
6 SPLIT JERKS #135
200M SPRINT
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.




**RAMP WOD**
"HELEN"
3 ROUNDS FOR TIME:
400M RUN 
21 KB SWINGS 1.5 POOD (~#53)
12 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, January 14, 2014

TUESDAY. JANUARY 14. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS
BACK SQUAT

3) W.O.D
(A) FOR TIME:
30-20-10 OF:
HANDSTAND PUSH UPS
BACK SQUAT #185
(B) ACCUMULATE 5 MINS IN A PLANK POSITION. 
*FOR (A) POST TOTAL TIME TO COMPLETE AND FOR (B) NOTE NUMBER OF BREAKS TO REACH 5 MINS.





**RAMP WOD**
5 ROUNDS FOR TIME:
5 TIRE FLIPS (MED TIRE ~ #200 MINIMUM)
20 WALL BALLS #20 / 10'
*POST TOTAL TIME TO COMPLETE.


- 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, January 12, 2014

MONDAY. JANUARY 13. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS

3) W.O.D
(A) BENCH PRESS 5-5-5-3-3-3
(B) WEIGHTED PULL UP 2-2-2-2-2 
*POST LOADS ACCOMPLISHED FOR ALL SETS (A) & (B).






**RAMP WOD**
(A) BENCH PRESS 3-3-3-3-3
(B) AMRAP 10 MINS:
5 BENCH PRESS @ 70% BODY WEIGHT
10 BALL SLAMS # 20
*POST LOADS ACCOMPLISHED FOR (A.) FOR (B) 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. JANUARY 10. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UPS

3) W.O.D
FOR TIME:
50 BAR MUSCLE UPS
*POST TOTAL 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. 
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