Tuesday, December 30, 2014

TUESDAY. DECEMBER 30. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS


3) W.O.D
(A) FOR TIME:
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #115
+
10 TOES TO BAR AFTER EACH REP ROUND. 
(B) ACCUMULATE 5 MINS IN A WEIGHTED PLANK #45 PLATE
*FOR (A) POST TIME TO COMPLETE IN COMMENTS. ON (B) YOU WILL PLACE A 45LB PLATE ON YOUR BACK AND ACCUMULATE 5 MINS IN A PLANK POSITION WITH AS LITTLE BREAKS AS POSSIBLE. USE A STOPWATCH AND PAUSE AT EACH BREAK, ONLY COUNT TIME "IN A PLANK" TOWARDS YOUR 5 MINS.







**RAMP WOD**
(A) FOR TIME:
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #95
+
10 KNEES TO ELBOW EACH REP ROUND. 
(B) ACCUMULATE 5 MINS - WEIGHTED PLANK #25 PLATE
*FOR (A) POST TIME TO COMPLETE IN COMMENTS. ON (B) YOU WILL PLACE A 25LB PLATE ON YOUR BACK AND ACCUMULATE 5 MINS IN A PLANK POSITION WITH AS LITTLE BREAKS AS POSSIBLE. USE A STOPWATCH AND PAUSE AT EACH BREAK, ONLY COUNT TIME "IN A PLANK" TOWARDS YOUR 5 MINS.




- 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, December 29, 2014

MONDAY. DECEMBER 29. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN


3) W.O.D
(A) POWER CLEAN 3-3-3-3-3
(B) 2 MIN MAX - BOX JUMP 30"
*POST LOADS ACCOMPLISHED FOR (A), THESE ARE TOUCH AND GO REPS. WORK UP TO A 3RM. FOR (B) POST REPS COMPLETED IN 2MINS. 






**RAMP WOD**
(A) POWER CLEAN 3-3-3-3-3
(B) 2 MIN MAX - BOX JUMP 24"
*POST LOADS ACCOMPLISHED FOR (A), THESE ARE TOUCH AND GO REPS. WORK UP TO A 3RM. FOR (B) POST REPS COMPLETED IN 2MINS. 




- 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. DECEMBER 26. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HIKE


3) W.O.D
FOR TIME:
HIKE ~5 K
*POST NAME OF TRAIL IF ANY, DISTANCE AND TIME TO COMPLETE. IF YOU HAVE INFORMATION ON ELEVATION GAIN, POST AS WELL.






**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. DECEMBER 25. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT


3) W.O.D
(A) FRONT SQUAT 2-2-2-2-2-2-2
(B) 15MIN LADDER OF:
2 FRONT SQUAT @55% 2RM
10 DOUBLE UNDERS
4 FRONT SQUAT @55% 2RM
20 DOUBLE UNDERS
6 FRONT SQUAT @55% 2RM
30 DOUBLE UNDERS
8 FRONT SQUAT @55% 2RM
40 DOUBLE UNDERS
... AND SO ON, CONTINUE UP THE SEQUENCE UNTIL 15MINS IS UP. 
*FOR (A) WORK UP TO A 2RM, USE THAT LOAD FOR REFERENCE ON (B). FOR (B) ADD UP ALL REPS COMPLETED IN 15 MINS AND POST. 






**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. DECEMBER 24. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT SNATCH


3) W.O.D
3 ROUNDS FOR TIME:
400M RUN
10 ALTERNATING SPLIT SNATCH #115
20 RING DIPS
*POST TIME TO COMPLETE IN COMMENTS.





SQUAT SNATCH (L)                 SPLIT SNATCH (R)


**RAMP WOD**
3 ROUNDS FOR TIME:
400M RUN
8 ALTERNATING SPLIT SNATCH #95
16 RING DIPS
*POST TIME TO COMPLETE IN COMMENTS. USE BAND FOR RING DIPS IF NEEDED AND SCALE LOAD IF NECESSARY.




- 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, December 22, 2014

TUESDAY. DECEMBER 23. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB
DEADLIFT - DO WARM UP SETS TO WOD WEIGHT


3) W.O.D
EMOM.20
ODD MIN - 8 DEADLIFT #225
EVEN MIN - 3 WALL CLIMB
*POST IF ANY MINS WERE MISSED. COUNT 10 BURPEE BOX JUMP PENALTY FOR EACH MISSED MIN. COMPLETE PENALTIES IF ANY IMMEDIATELY FOLLOWING WOD.




**RAMP WOD**
EMOM.20
ODD MIN - 8 DEADLIFT #185
EVEN MIN - 2 WALL CLIMB (CHEST TO WALL IF NOT DO 3 REPS)
*POST IF ANY MINS WERE MISSED. COUNT 10 BURPEE BOX JUMP PENALTY FOR EACH MISSED MIN. COMPLETE PENALTIES IF ANY IMMEDIATELY FOLLOWING 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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MONDAY. DECEMBER 22. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP


3) W.O.D
(A) WEIGHTED PULL UP 1-1-1-1-1-1-1
(B) FOR TIME:
30 MUSCLE UPS
*POST LOADS FOR (A), WORK UP TO A 1RM.  FOR (B) POST TIME TO COMPLETE.





**RAMP WOD**
6 ROUNDS FOR TIME:
15 PULL UPS
10 RING DIPS
*POST TIME TO COMPLETE, USE A BAND FOR MOVEMENTS IF 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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Friday, December 19, 2014

FRIDAY. DECEMBER 19. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
OVERHEAD LUNGES DEMO OF MOVEMENT CLICK HERE


3) W.O.D
(A) SNATCH 5-5-5-5-5
(B) OVERHEAD LUNGES (ALTERNATING L/R) 6-6-6-6-6
*FOR (A), FULL SQUAT SNATCH IS REQUIRED. THESE ARE 5 TOUCH AND GO REPS WITH NO STOPPING AT DECK, WORK UP TO A 5RM. FOR (B) ITS 3 EACH LEG, ALTERNATING EACH REP. WOK UP TO A 6RM. POST LOADS FOR ALL EFFORTS (A) & (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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Wednesday, December 17, 2014

THURSDAY. DECEMBER 18. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BOX JUMP OVER


3) W.O.D
AMRAP.20MIN:
8 JUMP OVER BOX 24"
12 PUSH UPS
8 KB SWING 2POOD (~72LB)
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS. 







**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, December 16, 2014

WEDNESDAY. DECEMBER 17. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO WOD WEIGHT


3) W.O.D
(A) AMRAP 7 MINUTE LADDER:
2 CLEAN & JERK #135
2 TOES TO BAR
4 CLEAN & JERK #135
4 TOES TO BAR
6 CLEAN & JERK #135
6 TOES TO BAR
8 CLEAN & JERK #135
8 TOES TO BAR
... AND SO ON UNTIL 7 MINS IS UP.

 -REST 3 MINS-

 (B) "ANNIE" 50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS

 *FOR (A) THE REP COUNT EACH SET CONTINUES TO GROW BY 2'S UNTIL THE 7 MINS IS UP, YOUR SCORE IS TOTAL REPS COMPLETED IN 7 MINS. EXAMPLE: IF YOU FINISH THE SET OF 8 C&J AND 8 TOES TO BAR, AND THAT'S ALL, YOUR SCORE WILL THEN BE 40. THAT'S ALL THE REPS SHOWN ABOVE ADDED UP. FOR (B) POST TIME TO COMPLETE. 





**RAMP WOD**
(A) AMRAP 7 MINUTE LADDER:
2 CLEAN & JERK #95
2 KNEES TO ELBOWS
4 CLEAN & JERK #95
4 KNEES TO ELBOWS
6 CLEAN & JERK #95
6 KNEES TO ELBOWS
8 CLEAN & JERK #95
8 KNEES TO ELBOWS
... AND SO ON UNTIL 7 MINS IS UP.

 -REST 3 MINS-

 (B) "ANNIE" 50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS

 *FOR (A) THE REP COUNT EACH SET CONTINUES TO GROW BY 2'S UNTIL THE 7 MINS IS UP, YOUR SCORE IS TOTAL REPS COMPLETED IN 7 MINS. EXAMPLE: IF YOU FINISH THE SET OF 8 C&J AND 8 KNEES TO ELBOWS, AND THAT'S ALL, YOUR SCORE WILL THEN BE 40. THAT'S ALL THE REPS SHOWN ABOVE ADDED UP. FOR (B) POST TIME TO COMPLETE. 




- 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, December 15, 2014

TUESDAY. DECEMBER 16. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT - WORK UP TO A MEDIUM / HEAVY 5RM FOR THE DAY.


3) W.O.D
(A) FOR TIME:
45 CAL ROW
30 BACK SQUAT #135
30 CAL ROW
20 BACK SQUAT #165
15 CAL ROW
10 BACK SQUAT #185
(B) 2 MIN MAX - PULL UPS
*POST TIME TO COMPLETE (A). IF YOU DO NOT HAVE A ROWER DO RUNS INSTEAD; USE THESE DISATANCES 600M / 400M / 200M. YOU MAY USE A RACK FOR (A), BUT IF YOU ARE ABLE TAKE THE LOAD FROM THE FLOOR. FOR (B) POST TOTAL REPS COMPLETED IN 2MINS. 





**RAMP WOD**
(A) FOR TIME:
600M RUN
30 BACK SQUAT #95
400M RUN
20 BACK SQUAT #115
200M RUN
10 BACK SQUAT #135
(B) 2 MIN MAX - PULL UPS
*POST TIME TO COMPLETE (A). POST 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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Sunday, December 14, 2014

MONDAY. DECEMBER 15. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING


3) W.O.D
FOR TIME:
RUN 5K
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**


FOR TIME:
RUN 5K
*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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Thursday, December 11, 2014

FRIDAY. DECEMBER 12. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK


3) W.O.D
(A) SPLIT JERK 3-3-3-3-3-3-3
(B) EMOM.12 MINS:
ODD MINS - 5 PUSH PRESS #165
EVEN MINS - 40 DU"S
*FOR (A) POST LOADS FOR EACH SET, WORK UP TO A 3RM. USING A RACK ON (A) IS IDEAL. FOR (B) TAKE THE LOAD FROM THE FLOOR FOR THE PUSH PRESSES. SCALE LOAD AND NUMBER OF DOUBLE UNDERS AS NEEDED. 




**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, December 10, 2014

THURSDAY. DECEMBER 11. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
CLEAN & JERK

3) W.O.D
(A) SNATCH 2-2-2-2-2
(B) CLEAN & JERK 3-3-3-3
(C) 3 ROUNDS FOR TIME:
600M RUN
20 FRONT SQUAT #115
*WORK UP TO A 2RM FOR (A) AND A 3RM FOR (B). BOTH (A) & (B) ARE FULL SQUAT EACH REP, TOUCH AND GO REPS. FOR (B) POST TIME TO MPLETE.







**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. 
Posted by at No comments:

Tuesday, December 9, 2014

WEDNESDAY. DECEMBER 10. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB


3) W.O.D
(A) AMRAP.15MIN:
2 WALL CLIMB
10 WALL BALLS #20
30 DOUBLE UNDERS
(B) 2 MIN MAX - V UPS
*POST TOATAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND FOR (A) AND TOTAL REPS COMPLETED FOR (B).






**RAMP WOD**
(A) AMRAP.15MIN:
2 WALL CLIMB
10 WALL BALLS #20
20 DOUBLE UNDERS
(B) 2 MIN MAX - V UPS
*POST TOATAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND 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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Monday, December 8, 2014

TUESDAY. DECEMBER 9. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) 15 MINS TO FIND 5RM DEADLIFT FOR THE DAY. 
(B) 10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT #225
+
AFTER EACH REP ROUND...
10 RING PUSH UPS
100M SPRINT AFTER EACH REP ROUND
*POST 5RM FOR (A) AND POST TIME TO COMPLETE (B) IN COMMENTS. FOR (B), ON GO COMPLETE 10 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT, THEN 9 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT...AND SO ON UNTIL YOU FINISH WITH 1 DEADLIFT + 10 RING PUSH UPS AND 100M SPRINT. 






**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT #185
+
AFTER EACH REP ROUND...
10 HR PUSH UPS
100M SPRINT AFTER EACH REP ROUND
*POST TIME TO COMPLETE IN COMMENTS. ON GO COMPLETE 10 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT, THEN 9 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT...AND SO ON UNTIL YOU FINISH WITH 1 DEADLIFT + 10 HR PUSH UPS AND 100M SPRINT. 




- 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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