Tuesday, November 25, 2014

TUESDAY. NOVEMBER 25. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #95 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
30 SEC AIRDYE  @ > 60RPM AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE > 60 RPM FOR A COMPLETE 30 SEC EACH ROUND.




 

**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #75 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
200M RUN AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE >60 RPM FOR A COMPLETE 30 SEC EACH ROUND.




- 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, November 24, 2014

MONDAY. NOVEMBER 24. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) 10 ROUNDS OF:
250M ROW (SPRINTS)
REST 60 SEC. 
(B) 3 MIN MAX - DOUBLE UNDERS
*POST TIMES FOR (A) AND TOTAL REPS COMPLETED FOR (B).




**RAMP WOD**
(A) 6 ROUNDS OF:
200M RUN (SPRINTS)
REST 60 SEC. 
(B) 3 MIN MAX - DOUBLE UNDERS
*POST TIMES FOR (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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FRIDAY. NOVEMBER 21. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB
SNATCH BALANCE

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) EVERY 30 SEC FOR 8 MINS:
2 WALL CLIMBS
*POST LOADS FOR (A) AND IF ANY ROUNDS OF (B) WERE MISSED. FOR (B) COMPLETE 2 WALL CLIMBS EVERY 30 SECONDS FOR 8 MINS (16 WORK ROUNDS), GET 2 REPS DONE AS FAST AS POSSIBLE EVERY 30 SEC AND MAXIMIZE REST TIME.



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD





- 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, November 20, 2014

THURSDAY. NOVEMBER 20. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP
BROAD JUMPS

3) W.O.D
(A) 12MIN AMRAP:
2 MUSCLE UPS 
6 BROAD JUMPS 
10 KB PUSH UPS (6" DEFICIT)
(B) 2 MIN MAX - SIT UPS
*POST TOTAL ROUNDS AND ANY PARTIAL ROUNDS FOR (A). FOR (B) POST TOTAL REPS COMPLETED.





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD






- 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, NOVEMBER 19. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK

3) W.O.D
(A) 15 MIN TO FIND  - 2 RM SPLIT JERK
3 ROUNDS
75 DOUBLE UNERS
15 ALTERNATING SPLIT JERK @ 80% 2RM
20 BURPEES
*POST LOADS FOR (A), AND TIME TO COMEPLETE (B). ALTERNATE FRONT LEG EACH REP FOR SPLIT JERKS.




**RAMP WOD**
(A) 15 MIN TO FIND  - 2 RM SPLIT JERK
3 ROUNDS
50 DOUBLE UNERS
10 ALTERNATING SPLIT JERK @ 80% 2RM
15 BURPEES
*POST LOADS FOR (A), AND TIME TO COMEPLETE (B). ALTERNATE FRONT LEG EACH REP FOR SPLIT JERKS.




- 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. NOVEMBER 18. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SQUAT CLEAN

3) W.O.D
8 ROUNDS FOR TIME:
200M RUN
5 HANG SQUAT CLEAN #155
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE RUNS TODAY.



**RAMP WOD**
8 ROUNDS FOR TIME:
200M RUN
5 HANG SQUAT CLEAN #115
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE RUNS TODAY.




- 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, November 16, 2014

MONDAY. NOVEMBER 17. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 1-1-1-1-1-1-1
(B) EMOM. 16 MIN:
ODD MINS - 5 DEADLIFT @ 70% 1RM
EVEN MINS - 10 BOX JUMP OVER 24"
*POST TIME LOADS FOR (A) AND IF MISSED ANY ROUNDS OF (B). ALSO POST LOAD USED FOR (B). 





**RAMP WOD**
(A) DEADLIFT 1-1-1-1-1-1-1
(B) EMOM. 16 MIN:
ODD MINS - 5 DEADLIFT @ 70% 1RM
EVEN MINS - 10 BOX JUMP OVER 20"
*POST TIME LOADS FOR (A) AND IF MISSED ANY ROUNDS OF (B). ALSO POST LOAD USED 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. NOVEMBER 14. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
60 YD PRO SHUTTLE

3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
2 X 60 YD PRO SHUTTLE
REST 90 SEC.
(B) 6 ROUNDS FOR TIME:
50 YD SPRINTS
REST 60 SEC.
*POST TIME TO COMPLETE EACH ROUND FOR (A) AND (B).








**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD





- 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. NOVEMBER 13. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
10-9-8-7-6-5-4-3-2-1 FOR TIME OF:
BACK SQUAT #205
+
10 TOES TO BAR AFTER EACH REP ROUND OF BACK SQUATS.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 








**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD



- 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. NOVEMBER 12. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
(A) PRESS 2-2-2-2-2-2
AMRAP.15:
8 PRESS @75% 2RM
32 UNBROKEN DOUBLE UNDERS 
16 PLATE  V-UPS #25 PLATE
*POST LOADS FOR (A) AND TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS  FOR (B). ALSO, THE DOUBLE UNDERS EACH ROUND MUST BE AN UNBROKEN SET, IF A BREAK OCCURS RESTART YOUR REP COUNT. 





**RAMP WOD**
(A) PRESS 2-2-2-2-2-2
AMRAP.15:
8 PRESS @75% 2RM
24 DOUBLE UNDERS 
16 PLATE  V-UPS #15 PLATE
*POST LOADS FOR (A) AND ROUNDS / 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, November 11, 2014

TUESDAY. NOVEMBER 11. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWINGS

3) W.O.D
VETERANS DAY SPECIAL - "WHITTEN"
5 ROUNDS FOR TIME:
22 KB SWING 2POOD
22 BOX JUMPS 24"
400M RUN
22 BURPEES
22 WALL BALLS #20
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
VETERANS DAY SPECIAL - "WHITTEN"
5 ROUNDS FOR TIME:
22 KB SWING 
22 BOX JUMPS 
400M RUN
22 BURPEES
22 WALL BALLS 
*POST TIME TO COMPLETE IN COMMENTS. SCALE LOADS AS NEEDED. 




- 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. NOVEMBER 10. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS

3) W.O.D
FOR TIME:
30 MUSCLE UPS
*POST TIME TO COMPLETE IN COMMENTS. 




**RAMP WOD**
4 ROUNDS FOR TIME:
20 PULL UPS
20 RING DIPS
*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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Saturday, November 8, 2014

FRIDAY. NOVEMBER 7. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
SPLIT JERK

3) W.O.D
(A) POWER CLEAN (1 REP  =  1 HANG POWER CLEAN + 1 FULL POWER CLEAN)
1-1-1-1-1-1
(B) SPLIT JERK 3-3-3-1-1-1-1
*POST LOADS COMPLETED FOR BOTH (A) AND (B) TO COMMENTS. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD






- 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. NOVEMBER 6. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT - CLICK HERE FOR DEMO
**DEMO VIDEO NOTE  - USE A NARROW GRIP FOR TODAY AS IF DOING SUMO DEADLIFT HIGH PULLS. EXCEPT THESE REPS WILL FINISH AT THE HIP AS SHOWN IN THE VIDEO, ALL ELSE IN VIDEO IS ACCEPTABLE TECHNIQUE.

3) W.O.D
(A) SUMO DEADLIFT 5-5-5-5-5 
(B) 25-20-15-10-5 FOR TIME OF:
RING DIPS 
+ 25 BALL SLAMS #20 AFTER EACH REP ROUND.
*FOR (A) POST LOADS ACCOMPLISHED. FOR (B) POST TIME TO COMPLETE,






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD





- 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, November 4, 2014

WEDNESDAY. NOVEMBER 5. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT 5-5-5-5-5 
* WORK UP TO 80%5RM 

3) W.O.D
5 ROUNDS:
400M RUN
15 FRONT SQUATS #115
15 CHEST TO BAR PULL UPS  
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**


5 ROUNDS:
200M RUN
15 FRONT SQUATS #95
10 PULL 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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Monday, November 3, 2014

TUESDAY. NOVEMBER 4. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 3-3-3-3-3
(B) 100-80-60-40-20 FOR TIME OF:
DOUBLE UNDERS
+ 
10 DEADLIFTS #225 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS. 






**RAMP WOD**
(A) DEADLIFT 3-3-3-3-3
(B) 50-40-30-20-10 FOR TIME OF:
DOUBLE UNDERS
+ 
10 DEADLIFTS #185 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS. 




- 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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