Thursday, July 31, 2014

THURSDAY. JULY 31. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
BURPEES

3) W.O.D
FOR TIME:
200M ROW
25 BURPEES
400M ROW
15 BURPEES
800M ROW
10 BURPEES
400M ROW
15 BURPEES
200M ROW
25BURPEES
*POST TIME TO COMPLETE IN COMMENTS.

2014 RCF GAMES CHAMPIONS





**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 2 comments:

Wednesday, July 30, 2014

WEDNESDAY. JULY 30. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) FRONT SQT W/3 SEC PAUSE 3-3-3-3-3
(B) EMOTM.12:
1X POSITION CLEAN (H.HANG/HANG/FULL) @80% 1RM
(C) 5 ROUNDS EACH FOR TIME:
100M SPRINT
12 KB SUMO DEADLIFT HIGH PULL 40KG
100M SPRINT
REST 90 SEC.
*POST RESULTS FOR ALL (A/B/C) TO COMMENTS.





**RAMP WOD**
(A) FRONT SQT W/3 SEC PAUSE 3-3-3-3-3
(B) EMOTM.12:
1X POSITION CLEAN (H.HANG/HANG/FULL) @80% 1RM
(C) 5 ROUNDS EACH FOR TIME:
100M SPRINT
12 KB SUMO DEADLIFT HIGH PULL 24KG
100M SPRINT
REST 90 SEC.
*POST RESULTS FOR ALL (A/B/C) 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 1 comment:

Tuesday, July 29, 2014

TUESDAY. JULY 29.2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
BAR MUSCLE UPS

3) W.O.D
FOR TIME:
30 PUSH JERK #115
30 ALT OVERHEAD LUNGES #115
5 BAR MUSCLE UPS
20 PUSH JERK #115
20 ALT OVERHEAD LUNGES #115
7 BAR MUSCLE UPS
10 PUSH JERK #115
10 ALT OVERHEAD LUNGES #115
9 BAR MUSCLE UPS
*POST TIME TO COMPLETE TO COMMENTS.






**RAMP WOD**


FOR TIME:
30 PUSH JERK #95
30 ALT OVERHEAD LUNGES #95
5 BAR MUSCLE UPS
20 PUSH JERK #95
20 ALT OVERHEAD LUNGES #95
7 BAR MUSCLE UPS
10 PUSH JERK #95
10 ALT OVERHEAD LUNGES #95
9 BAR MUSCLE UPS
*POST TIME TO COMPLETE 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 1 comment:

MONDAY. JULY 28. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
DU"S

3) W.O.D
AMRAP.20:
250M ROW
40 DOUBLE UNDERS UNBROKEN
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. DOUBLE UNDERS MUST BE UNBROKEN OR START OVER IF A BREAK OCCURS. 





**RAMP WOD**
AMRAP.16:
200M RUN
25 DOUBLE UNDERS 
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. DOUBLE UNDERS MUST BE UNBROKEN OR START OVER IF A BREAK OCCURS. 




- 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 1 comment:

Thursday, July 17, 2014

FRIDAY. JULY 18. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED GYMNASTICS ??

3) W.O.D
(A) AMRAP 12:
5 SUPINE RING ROWS W/#20 VEST
10 BOX JUMPS W/#20 VEST
(A) BACK EXTENSION SUPERMAN HOLD (GHD) - ACCUMULATE 3 MINS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. ALSO POST # OF BREAKS TO ACCOMPLISH THE 3 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. 
Posted by at 1 comment:

THURSDAY. JULY 17. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
FOR TIME:
5 ROUNDS OF "CINDY"
400M ROW
5 ROUNDS OF "CINDY
400M ROW
5 ROUNDS OF "CINDY"
400M ROW
5 ROUNDS FO "CINDY"
*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 1 comment:

Wednesday, July 16, 2014

WEDNESDAY. JULY 16. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH (10-15 MIN LIGHT TECHNIQUE UP TO WOD WEIGHT)

3) W.O.D
(A) 5 ROUNDS OF:
2 SQAUT SNATCH #135
6 BURPEES
2  SQUAT SNATCH #135
6 BURPEES
2 SQUAT SNATCH #135
6 BURPEES
REST 2 MIN.
(B) RUN 1 MILE FOR TIME. 
*POST TIME FOR EACH ROUND IN (A) AND TIME FOR (B).






**RAMP WOD**
(A) 5 ROUNDS OF:
3 SQAUT SNATCH #95
6 BURPEES
3  SQUAT SNATCH #95
6 BURPEES
3 SQUAT SNATCH #95
6 BURPEES
REST 2 MIN.
(B) RUN 1 MILE FOR TIME. 
*POST TIME FOR EACH ROUND IN (A) AND TIME 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 1 comment:

Monday, July 14, 2014

TUESDAY. JULY 15. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SINGLE LEG DEADLIFT

3) W.O.D
18-15-12-9:
KB PUSH PRESS 28KG
KB SINGLE LEG DEADLIFT 32 KG (L)
KB SINGLE LEG DEADLIFT 32 KG (R)
DOUBLE UNDERS *REPS X3 (54/45/36/27)
*POST TIME TO COMPLETE IN COMMENTS.  






**RAMP WOD**
18-15-12-9:
KB PUSH PRESS 16KG
KB DEADLIFT 24 KG
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. 
Posted by at 1 comment:

Sunday, July 13, 2014

MONDAY. JULY 14. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) DROP CLEAN 3-3-3-3-3
(B) HANG CLEAN / REV FULL CLEAN 2-2-2-2-2  (1 + 1 = 1)
(C) CLEAN 2-2-2-2-2
*POST LOADS FOR EACH (A) / (B) / (C) IN COMMENTS.





**RAMP WOD**
(A) DROP CLEAN 3-3-3-3-3
(B) HANG CLEAN / REV FULL CLEAN 2-2-2-2-2  (1 + 1 = 1)
(C) CLEAN 2-2-2-2-2
*POST LOADS FOR EACH (A) / (B) / (C) 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 1 comment:

FRIDAY. JULY 11. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
(A) 8 ROUNDS OF:
200M RUN
REST 60 SEC.
(B) 2 MIN MAX - DOUBLE UNDERS
*POST TIME FOR EACH 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. 
Posted by at 1 comment:

Thursday, July 10, 2014

THURSDAY. JULY 10. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING

3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
KB SWINGS 40KG (~#88)
GHD SIT UPS (20/18/16/14/12/10/8/6/4/2)
*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 1 comment:

WEDNESDAY. JULY 9. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE PULL (SLED)
CLOSE GRIP BENCH

3) W.O.D
(A) REVERSE GRIP BENCH PRESS 5-5-5-5-5
(B) AMRAP. 20:
8 CLOSE GRIP BENCH PRESS @ 85% BW
50M ROPE PULL #100 (SLED-FEET STATIONARY)
200M RUN
*POST LOADS FOR (A) AND TIME TO COMPLETE (B) IN COMMENTS. 






**RAMP WOD**
(A) REVERSE GRIP BENCH PRESS 5-5-5-5-5
(B) AMRAP. 20:
8 CLOSE GRIP BENCH PRESS @ 65% BW
50M SLED PULL #45
200M RUN
*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. 
Posted by at 1 comment:

Tuesday, July 8, 2014

TUESDAY. JULY 8. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB FRONT SQUAT

3) W.O.D
5 ROUNDS OF:
10 DBL KB FRONT SQUAT 28KG (EACH HAND)
15 BACK EXTENSIONS
20 BOX JUMPS 24"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
5 ROUNDS OF:
10 FRONT SQUAT #115
15 SUPERMANS 
20 BOX JUMPS 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 1 comment:

Monday, July 7, 2014

MONDAY. JULY 7. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UPS

3) W.O.D
(A) FOR TIME:
100 PULL UPS
(B) TABATA - SIT UPS
*POST TIME TO COMPLETE (A) AND LOWEST REP COUNT IN ANY GIVEN ROUND OF TABATA. 





**RAMP WOD**
(A) FOR TIME:
100 PULL UPS
(B) TABATA - SIT UPS


*POST TIME TO COMPLETE (A) AND LOWEST REP COUNT IN ANY GIVEN ROUND OF TABATA. 




- 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 1 comment:

FRIDAY. JULY 4TH. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHOULDER TO OVERHEAD

3) W.O.D
(A) EMOM.15:
1 PRESS #135
2 PUSH PRESS #135
3 PUSH JERK #135
(B) 2 MIN MAX - WALL BALLS
*POST IF ANY ROUNDS WERE MISSSED ON (A), IF SO COUNT A 5 BURPEE PULL UP PENALTY FOR EACH. ALSO POST TOTAL TIME COMPLETE (B), ALL ROUNDS MUST BE UNBROKEN. 







**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 1 comment:
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