Monday, March 31, 2014

MONDAY. MARCH 31. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR 
RING DIPS

3) W.O.D
21-18-15-12-9-6-3 OF:
TOES TO BAR 
RING DIPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
(A) BACK SQUAT 3-3-3-3-3-3
(B) 2MIN MAX - BOX JUMPS 24"
*POST LOADS ACCOMPLISHED FOR (A) AND TOTAL REPS FOR (B) TO COMMENTS. ON (A) THE FINAL SET SHOULD BE YOUR 3 REP MAX EFFORT. 


- 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, March 28, 2014

FRIDAY. MARCH 28. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
10 ROUNDS FOR TIME:
250M ROW
REST 60 SECONDS. 
*POST TOTAL TIME TO COMPLETE EACH ROUND 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, March 27, 2014

THURSDAY. MARCH 27. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
FRONT SQUAT

3) W.O.D
5 ROUNDS FOR TIME:
200M RUN
8 FRONT SQUAT #185
16 BOX JUMPS 30"
*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. 
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Wednesday, March 26, 2014

WEDNESDAY. MARCH 26. 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) 6 ROUNDS FOR TIME:
400M RUN
REST 90SEC.
(B) FOR TIME
100 PUSH UPS.
*POST TIME TO COMPLETE EACH ROUND OF (A). ALSO POST TIME TO COMPLETE (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, March 25, 2014

TUESDAY. MARCH 25. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP

3) W.O.D
5 ROUNDS FOR TIME:
6 MUSCLE UPS
18 KB SWING 2PD
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
AMRAP.20 MIN:
15 BOX JUMPS
10 SUMO DEADLIFT HIGH PULL #75
5 POWER SNATCH #75
*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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Sunday, March 23, 2014

MONDAY. MARCH 24. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH

3) W.O.D
(A) SQUAT SNACTH 3-3-3-3-3-3
(B) SNATCH BALANCE 2-2-2-2-2
*POST LOADS ACCOMPLISHED TO COMMENTS.





**RAMP WOD**
(A) OVERHEAD SQUAT 5-5-5-3-3-3-3
(B) 2 MIN MAX - PULL UPS.*POST LOADS ACCOMPLISHED FOR (A) AND REPS COMPLETED IN 2 MINS 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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FRIDAY. MARCH 21. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D
(A) FOR TIME:
100 BURPEES
(B) 2 MIN MAX - SIT UPS
*POST TIME TO COMPLETE (A) AND REPS COMPLETED IN 2 MINS 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. MARCH 20. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS

3) W.O.D
5 ROUNDS:
50 DOUBLE UNDERS
BENCH PRESS MAX REPS @75% BW (BODY WEIGHT)
*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. 
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Wednesday, March 19, 2014

WEDNESDAY. MARCH 19. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING

3) W.O.D
"HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 KB SWINGS 1.5 POOD
12 PULL UP
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
6 ROUNDS FOR TIME:
30 DUs
5 KB PUSH PRESS (L) 1.5 POOD
5 KB PUSH PRESS (R) 1.5 POOD
10 KB SWINGS 
20 SIT UPS
*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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Tuesday, March 18, 2014

TUESDAY. MARCH 18. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP
SPLIT JERK

3) W.O.D
(A) AMRAP.8MIN :
1 BAR MU
2 PUSH PRESS #135
2 BAR MU
4 PUSH PRESS #135
4 BAR MU
8 PUSH PRESS #135
6 BAR MU
12 PUSH PRESS #135
... AND SO ON UNTIL 8 MINS IS UP.
-THEN-
(B) AMRAP. 6MIN
1 PULL UP
2 SPLIT JERK #135
2 PULL UP
4 SPLIT JERK #135
4 PULL UP
8 SPLIT JERK #135
6 PULL UP
12 SPLIT JERK #135
... AND SO ON UNTIL 6 MINS IS UP.
*ONCE (A) IS COMPLETE NOTE REP COUNT ON LAST MOVEMENT AND MOVE IMMEDIATELY INTO (B), ONCE YOU COMPLETE (B) NOTE REP COUNT ON FINAL MOVEMENT. POST REP TOTALS FOR BOTH (A) & (B). FOR (B) TRY ALTERNATING FRONT LEG ON EACH REP OF SPLIT JERK.



**RAMP WOD**
5 ROUNDS OF:
RUN 400M
2O KB SWINGS 1.5POOD (~#53)*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, March 17, 2014

MONDAY. MARCH 17. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN
THRUSTER

3) W.O.D
FOR TIME:
(A) 3 ROUNDS OF:
3 S. CLEAN #115 
17 BURPEES
-THEN-
(B) 3 ROUNDS OF:
3 F. SQUAT #115 
17 BOX JUMP 24" 
-THEN-
(C) 3 ROUNDS OF:
3 THRUSTERS #115 
17 BALL SLAMS #20 
-THEN-
(D) 3 ROUNDS OF:
3 S. CLEAN #115 
3 F. SQUAT #115 
3 THRUSTERS #115 

*THERE IS NO REST PERIOD BETWEEN A/B/C/D. TIME CAP IS 30 MIN. THOSE WHO DO NOT MEET THE TIME CAP IMMEDIATELY COMPLETE 20 BURPEE BOX JUMPS WHEN TIME IS UP AS PENALTY. 



**RAMP WOD**
"CINDY"
AMRAP.20:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
*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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Sunday, March 16, 2014

FRIDAY. MARCH 14. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDER

3) W.O.D
FOR TIME:
300 DUs
+ 
5 BURPEE BOX JUMPS 30" FOR EACH BREAK IN ACTION.
*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. 
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Thursday, March 13, 2014

THURSDAY. MARCH 13. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BOX JUMPS 

3) W.O.D
5 ROUNDS OF:
400M RUN
15 BURPEE JUMP OVER BOX 20"
*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, March 12, 2014

WEDNESDAY. MARCH 12. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL

3) W.O.D
AMRAP.20:
9 BARBELL OH LUNGES #95
12 SUMO DEADLIFT HIGH PULL #95
30 DOUBLE UNDERS
18 SIT UPS
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. 





**RAMP WOD**
AMRAP.20:
6 BARBELL OH LUNGES #75
9 SUMO DEADLIFT HIGH PULL #75
24 DOUBLE UNDERS
18 SIT UPS
*POST TOTAL ROUNDS COMPLETED 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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Tuesday, March 11, 2014

TUESDAY. MARCH 11. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING
CLAPPING PUSH UP


3) W.O.D
(A) AS MANY REPS AS POSSIBLE 12 MINUTES:
3 CLAPPING PUSH UPS
3 KB SWING 2PD
6 CLAPPING PUSH UPS
6 KB SWING 2PD
9 CLAPPING PUSH UPS
9 KB SWING 2PD
12 CLAPPING PUSH UPS
12 KB SWING 2PD
...AND SO ON FOR 12 MINS.
(B) 2MIN MAX - BOX JUMPS.




**RAMP WOD**
(A) AS MANY REPS AS POSSIBLE 12 MINUTES:
3 PUSH UPS
3 BALL SLAM #20
6 PUSH UPS
6 BALL SLAM #20
9 PUSH UPS
9 BALL SLAM #20
12 PUSH UPS
12 BALL SLAM #20
...AND SO ON FOR 12 MINS.
(B) 2MIN MAX - SIT UPS.



- 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, March 9, 2014

MONDAY. MARCH 10. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTERS

3) W.O.D
(A) THRUSTER 3-3-3-3-3
(B) 5 UNBROKEN ROUNDS FOR TIME:
8 THRUSTERS @70% 3RM ABOVE.
*POST LOADS FOR (A) AND TIME TO COMPLETE (B).





**RAMP WOD**
(A) THRUSTER 3-3-3-3-3
(B) 5 UNBROKEN ROUNDS FOR TIME:
6 THRUSTERS @75% 3RM ABOVE.
*POST LOADS FOR (A) AND TIME TO COMPLETE (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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