Wednesday, October 29, 2014

WEDNESDAY. OCTOBER 29. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL


3) W.O.D
AMRAP.15:
200M RUN
10 SUPINE RING ROWS
10 SUMO DEADLIFT HIGH PULLS #95
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND REPS TO COMMENTS.






**RAMP WOD**
AMRAP.15:
200M RUN
10 SUPINE RING ROWS
10 SUMO DEADLIFT HIGH PULLS
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND REPS 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. OCTOBER 28. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GYMNASTICS

3) W.O.D
"BARBARA"
5 ROUNDS FOR TIME:
20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS
REST 3 MIN
*POST TOTAL "WORKING TIME"  TO COMPLETE, SUBTRACT THE 12MINS OF REST OF THE TOTAL TIME TO GIVE YOU A  "WORKING TIME."






**RAMP WOD**
5 ROUNDS FOR TIME:
5 PULL UPS
15 PUSH UPS
25 SIT UPS
35 SQUATS


REST 2 MIN
*POST TOTAL WORKING TIME  COMPLETE, SUBTRACT THE 12MINS OF REST OF THE TOTAL TIME TO GIVE YOU A  "WORKING TIME."




- 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, October 26, 2014

MONDAY. OCTOBER 27. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
CLEAN AND JERK

3) W.O.D
(A) 15 MIN TO FIND 1RM SQUAT SNATCH
(B) 15 MIN TO FIND 1RM CLEAN AND JERK
(C) FRONT SQUAT *3 SEC PAUSE AT LOWEST DEPTH 5-5-5-5-5
*POST LOADS FOR (A) & (B), ALSO LOADS FOR (C) SHOULD ALL BE HEAVY.





**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. OCTOBER 24. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
400M RUN
REST 90 SEC. 
(B) 10 ROUNDS OF:
50M RESISTED SPRINTS
REST 60 SEC.
*POST TIMES FOR EACH ROUND OF (A). COMPLETE (B), SPRINT FAST, REAL FAST. 





**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. OCTOBER 23. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
(A)15 MIN TO FIND 1RM - PRESS
(B) 30-20-10 OF
BACK SQUAT #135
RING DIPS
*POST LOAD FOR (A) AND TIME TO COMPLETE (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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WEDNESDAY. OCTOBER 22. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SNATCH

3) W.O.D
100 DOUBLE UNDERS
20 BURPEE BOX JUMP 24"
30 HANG SNATCH #95
40 KB SUMO DEADLIFT HIGH PULL 2 POOD (72LBS)
50 TOES TO BAR
*POST TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
100 DOUBLE UNDERS
20 BURPEE BOX JUMP 24"
30 HANG SNATCH #95
40 KB SUMO DEADLIFT HIGH PULL 2 POOD (72LBS)
50 TOES TO BAR
*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, October 21, 2014

TUESDAY. OCTOBER 21. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SQUAT CLEAN

3) W.O.D
FOR TIME:
ROW 600M
-THEN-
5 ROUNDS OF:
9 DEADLIFT #155
6 HANG SQUAT CLEANS #155
3 PUSH JERK #155
-THEN-
ROW 600M
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
FOR TIME:
ROW 600M
-THEN-
5 ROUNDS OF:
9 DEADLIFT #155
6 HANG SQUAT CLEANS #155
3 PUSH JERK #155
-THEN-
ROW 600M
*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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Sunday, October 19, 2014

MONDAY. OCTOBER 20. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED PULL UP

3) W.O.D
(A) WEIGHTED PULL UP 2-2-2-2-2-2
(B) AMRAP.15:
3 HSPU
6 C2B PULL UP
9 BOX JUMPS 24"
*POST LOADS FOR EACH SET (A) AND ALSO POST TOTAL ROUNDS AND REPS COMPLETED FOR (B).


NO EXCUSES - DO WORK




**RAMP WOD**
(A) 3 ROUNDS OF:
MAX EFFORT - PULL UP 
REST 90 SEC.
(B) AMRAP.15:
2 WALL CLIMB
4  PULL UP
8 BOX JUMPS 20"
*POST REPS FOR EACH ROUND OF (A) AND TOTAL ROUNDS 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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FRIDAY. OCTOBER 17. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 5-5-5-5-5
(B) 4 ROUNDS OF:
MAX TOUCH AND GO DEADLIFTS @80% 5RM ESTABLISHED DURING (A).
REST 2 MIN.
*POST LOADS FOR (A) AND USE 80% OF 5RM FOR (B). POST REP COUNT FOR EACH ROUND OF (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. OCTOBER 16. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROWS

3) W.O.D
EMOTM.20:
ODD MINS - 10 SUPINE RING ROW
EVEN MINS - 15 SIT UPS
*EVERY MINUTE ON THE MINUTE (EMOTM) COMPLETE THE REQUIRED REPS. ANY REMAINING TIME ONCE REPS ARE COMPLETE IN ANY GIVEN MIN IS REST PERIOD. COUNT A 10 BURPEE PENALTY FOR EACH MISSED MINUTE IF ANY. COMPLETE BURPEES IF MINS WERE MISSED AFTER WOD IS COMPLETE.






**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. OCTOBER 15. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
PLANK

3) W.O.D
6 ROUNDS FOR TIME:
5 PUSH JERK #155
10 SUMO DEADLIFT HIGH PULL #95
30 SEC PLANK HOLD
100 M SPRINT
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
6 ROUNDS FOR TIME:
5 PUSH JERK #115
10 SUMO DEADLIFT HIGH PULL #75
30 SEC PLANK HOLD
100 M SPRINT
*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, October 14, 2014

TUESDAY. OCTOBER 14. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
TOES TO BAR

3) W.O.D
(A) 15 MIN TO FIND 1RM SQUAT SNATCH
(B) AMRAP. 15 MIN:
20 CAL ROW
20 TOES TO BAR
*POST LOAD FOR (A) AND TOTAL ROUNDS FOR (B) TO COMMENTS. 




SHUTTLE SET-UP FOR RAMP WOD




**RAMP WOD**


(A) 15 MIN TO FIND 1RM SQUAT SNATCH
(B) AMRAP. 15 MIN:
2 60YD PRO SHUTTLES
20 KNEES TO ELBOWS
*POST LOAD FOR (A) AND TOTAL ROUNDS FOR (B) TO COMMENTS. SEE IMAGE ABOVE FOR SHUTTLE DIRECTION.




- 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, October 13, 2014

MONDAY. OCTOBER 13. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS

3) W.O.D
FOR TIME:
8 ROUNDS FOR TIME:
200M RUN
30 UNBROKEN DOUBLE UNDERS
*POST TIME TO COMPLETE IN COMMENTS. DOUBLE UNDERS MUST BE UNBROKEN OR SET MUST BE RESTARTED. 






**RAMP WOD**
FOR TIME:
6 ROUNDS FOR TIME:
200M RUN
20 UNBROKEN DOUBLE UNDERS
*POST TIME TO COMPLETE IN COMMENTS. DOUBLE UNDERS MUST BE UNBROKEN OR SET MUST BE RESTARTED. 




- 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. OCTOBER 10. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE PULL UPS

3) W.O.D
FOR TIME:
100 GI JANES *AKA - BURPEE PULL UPS
* SET UP UNDER A PULL UP BAR, PREFERABLY 12" ABOVE REACH. PERFORM A BURPEE, THEN JUMP TO BAR AND COMPLETE A PULL UP, REPEAT FOR REPS. POST TIME TO COMPLETE IN COMMENTS. CLICK HERE FOR DEMO






**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. OCTOBER 9. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS

3) W.O.D
(A) BENCH PRESS 5-5-5-5-5
(B) AMRAP. 15:
200M RUN
8 BENCH PRESS @80% OF 5RM
*POST 5RM FOR (A) AND ROUNDS COMPLETED FOR (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. 
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Wednesday, October 8, 2014

WEDNESDAY. OCTOBER 8. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT CLEAN 

3) W.O.D
(A) 15 MINS TO FIND A 2RM SPLIT CLEAN.
(B) 15-12-9-6-3 OF:
SPLIT CLEAN #115
SHOULDER TO OVERHEAD #115
+
*AFTER EACH REP ROUND:
20 CALORIE ROW
5 MUSCLE UP 
*POST LOAD FOR (A) AND TIME TO COMPLETE (B)  IN COMMENTS.







**RAMP WOD**
(A) 15 MINS TO FIND A 2RM SPLIT CLEAN.
(B) 12-9-6-3 OF:
SPLIT CLEAN #95
SHOULDER TO OVERHEAD #95
+
*AFTER EACH REP ROUND:
20 CALORIE ROW
12 PULL UP 
*POST LOAD FOR (A) AND TIME TO COMPLETE (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. 
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