Wednesday, August 27, 2014

WEDNESDAY. AUGUST 27. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK

3) W.O.D
(A) SNATCH PULLS 2-2-2-2-2
(B) AMRAP. 10 MIN:
4 PUSH JERK #165
8 BOX JUMPS 24"
(C) 2 MIN MAX - DOUBLE UNDERS
(D) BUY OUT - 50 BACK EXTENSIONS.
*POST LOADS FOR (A), ROUNDS FOR (B), AND REPS COMPLETED FOR (C).





**RAMP WOD**
(A) SNATCH PULLS 2-2-2-2-2
(B) AMRAP. 10 MIN:
4 PUSH JERK #165
8 BOX JUMPS 24"
(C) 2 MIN MAX - DOUBLE UNDERS
(D) BUY OUT - 50 BACK EXTENSIONS.
*POST LOADS FOR (A), ROUNDS FOR (B), AND REPS COMPLETED FOR (C).




- 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, August 26, 2014

TUESDAY. AUGUST 26. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
(A) 15 MIN TO FIND 2RM BACK SQUAT
(B) 5 ROUNDS FOR TIME:
AIRDYNE 1 MIN  @    > 6 RPM  FOR DURATION.
8 BACK SQUATS @ 75% 2RM
*POST 2RM FOR (A) AND TIME TO COMPLETE (B).





**RAMP WOD**
(A) 15 MIN TO FIND 2RM BACK SQUAT
(B) 5 ROUNDS FOR TIME:
AIRDYNE 1 MIN  @    > 6 RPM  FOR DURATION.
8 BACK SQUATS @ 75% 2RM
*POST 2RM 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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Monday, August 25, 2014

MONDAY. AUGUST 25. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HSPU
T2B

3) W.O.D
(A) 10 ROUNDS:
4 HSPU
8 T2B
(B) ACCUMULATE 3 MINS IN A SUPINE PLANK.
*15 MIN CAP FOR (A), POST NUMBER OF BREAKS TO ACCOMPLISH (B).






**RAMP WOD**
(A) 10 ROUNDS:
2 WALL CLIMB
6 T2B
(B) ACCUMULATE 3 MINS IN A SUPINE PLANK.
*15 MIN CAP FOR (A), POST NUMBER OF BREAKS TO ACCOMPLISH (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. AUGUST 22. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH OH STRENGTH

3) W.O.D
(A) SNATCH GRIP PRESS 3-3-3-3-3
(B) SNATCH GRIP BN PUSH JERK 2-2-2-2-2
(C) SNATCH GRIP OH WALK 400M #165
*POST LOADS ACCOMPLISHED FOR (A) & (B). ALSO TIME TO COMPLETE (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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Sunday, August 24, 2014

THURSDAY. AUGUST 21. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
"14.3"
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
*POST TOTAL REPS TO 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, August 21, 2014

WEDNESDAY. AUGUST 20. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT

3) W.O.D
(A) FIVE ROUNDS EACH FOR TIME:
10 FRONT SQAUT #135
10 PUSH JERK #135
20 PULL UPS
REST 90 SEC.
(B) RUN 1 MILE FOR TIME.
*POST TIME FOR EACH ROUND OF (A) AND TIME FOR (B).







**RAMP WOD**
(A) FIVE ROUNDS EACH FOR TIME:
10 FRONT SQAUT #95
10 PUSH JERK #95
10 PULL UPS
REST 90 SEC.
(B) RUN 1 MILE FOR TIME.
*POST TIME FOR EACH ROUND OF (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. 
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Tuesday, August 19, 2014

TUESDAY. AUGUST 19. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN

3) W.O.D
(A) "ELIZABETH"
21-15-9 FOR TIME:
POWER CLEAN #135
RING DIPS
(B) 2 MIN MAX - C 2 B PULL UPS
*POST ITME TO COMPLETE (A) IN COMMENTS. POST REPS COMPLETED FOR (B) AS WELL.







**RAMP WOD**
(A) "ELIZABETH"
21-15-9 FOR TIME:
POWER CLEAN (#95 MINIMUM)
RING DIPS
(B) 2 MIN MAX - PULL UPS
*POST ITME TO COMPLETE (A) IN COMMENTS. POST REPS COMPLETED FOR (B) AS WELL.




- 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, August 18, 2014

MONDAY. AUGUST 18. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS 

3) W.O.D
(A) 10 UNBROKEN ROUNDS FOR TIME OF:
30 DOUBLE UNDERS
(B) TABATA - AIR DYNE FOR MAX CALORIES.
*POST TIME TO COMPLETE (A) AND TOTAL CAL FOR (B).







**RAMP WOD**
(A) FOR TIME:
200 DOUBLE UNDERS
+ 5 BOX JUMPS FOR EACH BREAK IN ACTION.
(B) RUN 1 MILE FOR TIME.
*POST TIME TO COMPLETE (A) AND TOTAL BREAKS. ALSO POST 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:

Friday, August 15, 2014

FRIDAY. AUGUST 15. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**

3) W.O.D
(A) EMOM.10:
5 FALLING PLYOMETRIC PUSH UP TO BURPEES (WITH CHEST CLAP)
(B) AMRAP 5 MIN:
9 HR PUSH UPS
18 AIR SQUAT
*POST IF ANY MINUTES WERE MISSED FOR (A) AND ROUNDS FOR (B) TO 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. AUGUST 14. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLED PULL

3) W.O.D
16 ROUNDS FOR TIME:
25M SLED PULL #200 
25M SLED SPRINT PUSH  #200
*LOAD A SLED AND ATTACH A ROPE (PREFERABLY 50M IN LENGTH). GET TO THE END OF THE ROPE AND PULL SLED TO YOU WITH ARMS, THEN SPRINT PUSH THE SLED BACK TO THE 25M DISTANCE. REPEAT 16 TIMES FOR A FULL 400M.

 

**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. AUGUST 13. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL
HIGH HANG SQUAT CLEAN

3) W.O.D
(A) AMRAP.15:
3 SUMO DEADLIFT #115
4 HIGH HANG SQUAT CLEAN #115
5 BURPEES
100M SPRINT
(B) 2 MIN MAX - GHD SIT UPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS FOR (A) AND TOTAL REPS FOR (B).






**RAMP WOD**
(A) AMRAP.15:
3 SUMO DEADLIFT #95
4 HIGH HANG SQUAT CLEAN #95
5 BURPEES
100M SPRINT
(B) 2 MIN MAX - GHD SIT UPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS FOR (A) AND TOTAL REPS 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, August 11, 2014

TUESDAY. AUGUST 12. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE CLIMB
PRESS

3) W.O.D
EMOTM.20:
ODD: 1 ROPE CLIMB
EVEN: 3 PRESS #115
*POST IF ANY ROUNDS / MINS WERE MISSED.





**RAMP WOD**
EMOTM.20:
ODD: 12 PULL UPS
EVEN: 3 PRESS #95
*POST IF ANY ROUNDS / MINS WERE MISSED.




- 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, August 10, 2014

MONDAY. AUGUST 11. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) SNATCH DROPS 3-3-3-3-3
(B) SNATCH 2-2-2-2
(C) EVERY.90SEC FOR 15MIN:
1 SNATCH + 2 OHS #145 OR 85% 1RM MINIMUM
*POST LOADS FOR ALL TO COMMENTS.





**RAMP WOD**


(A) SNATCH DROPS 3-3-3-3-3
(B) SNATCH 2-2-2-2
(C) EVERY.90SEC FOR 15MIN:
1 SNATCH + 2 OHS #95 OR 85% 1RM MINIMUM
*POST LOADS FOR ALL 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:

FRIDAY. AUGUST 8. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RIDING

3) W.O.D
FOR TIME:
RIDE 10K 
100 DOUBLE UNDERS
*POST TIME TO COMPLETE IN COMMENTS. USE A FIXED GEAR BIKE. 




**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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Friday, August 8, 2014

THURSDAY. AUGUST 7. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DBL KETTLEBELL SNATCH

3) W.O.D
(A) PUSH PRESS 2-2-2-2-2
(B) 5 ROUNDS FOR TIME:
400M RUN
20 DBL KB SNATCH 20KG
*POST LOADS FOR (A) AND TOTAL TIME TO COMPLETE (B) 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:

Tuesday, August 5, 2014

WEDNESDAY. AUGUST 6. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS

3) W.O.D
(A) 5 ROUNDS FOR TIME:
5 MUSCLE UPS
20 PUSH UPS
40 DOUBLE UNDERS
(B) 3 MIN MAX - WEIGHTED STRICT PULL UP #20 VEST
*POST TIME TO COMPLETE (A) AND REPS FOR (B) IN COMMENTS.




**RAMP WOD**
(A) 5 ROUNDS FOR TIME:
8 C2B PULL UPS
16 PUSH UPS
32 DOUBLE UNDERS
(B) 2 MIN MAX - SUPINE RING ROWS
*POST TIME TO COMPLETE (A) AND REPS FOR (B) 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:
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