Saturday, January 31, 2015

FRIDAY. JANUARY 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK - WARM UP TO A MED HEAVY 3 REP THEN COMPLETE (A)


3) W.O.D
(A) PUSH JERK 5-5-5-5-5
(B) 3 ROUNDS FOR MAX REPS:
1 MIN MAX KB SNATCH (R)
1 MIN MAX KB SNATCH (L) 
REST 1 MIN
*FOR (A) POST LOADS FOR EACH SET, WORK UP TO A 5RM. FOR (B) POST TOTAL REPS COMPLETED FOR (L) & (R). 






**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, January 29, 2015

THURSDAY. JANUARY 29. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A HEAVY 3 REP SET  (WOD WEIGHT MINIMUM)


3) W.O.D
12 MIN LADDER FOR TOTAL REPS:
1 DEADLIFT #225
2 WALL BALLS #20 
3 DEADLIFT #225
4 WALL BALLS #20 
5 DEADLIFT #225
6 WALL BALLS #20 
7 DEADLIFT #225
8 WALL BALLS #20 
9 DEADLIFT #225
10 WALL BALLS #20
... AND SO ON UNTIL 12 MINS IS UP. 
*ADD UP TOTAL REPS AND POST 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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Wednesday, January 28, 2015

WEDNESDAY. JANUARY 28. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROW


3) W.O.D
FOR TIME:
50 DU
25 SUPINE RING ROW
21 BURPEES
40 DU
20 SUPINE RING ROW
18 BURPEES
30 DU
15 SUPINE RING ROW
15 BURPEES
20 DU
10 SUPINE RING ROW
12 BURPEES
10 DU
5 SUPINE RING ROW
9 BURPEES
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
FOR TIME:
30 DU
10 SUPINE RING ROW
15 BURPEES
25 DU
10 SUPINE RING ROW
12 BURPEES
20 DU
10 SUPINE RING ROW
9 BURPEES
15 DU
10 SUPINE RING ROW
6 BURPEES
10 DU
10 SUPINE RING ROW
3 BURPEES
*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. JANUARY 27. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS - WARM UP TO A  SET OF 5 REPS @ 80% OF YOUR 1RM (~10-15 MINS)


3) W.O.D
EMOM.20:
ODD MIN - 12 PUSH PRESS @ 65% 1RM
EVEN - 12 BOX JUMP 30"
*POST IF ANY MINS WERE MISSED. COUNT A 10 BURPEE BOX JUMP PENALTY FOR EACH MISSED MINUTE AND COMPLETE TOTAL PENALTY WHEN EMOM IS COMPLETE. 





**RAMP WOD**
EMOM.20:
ODD MIN - 10 PUSH PRESS @ 65% 1RM
EVEN - 10 BOX JUMP 24"
*POST IF ANY MINS WERE MISSED. COUNT A 6 BURPEE BOX JUMP PENALTY FOR EACH MISSED MINUTE AND COMPLETE TOTAL PENALTY WHEN EMOM IS 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, January 26, 2015

MONDAY. JANUARY 26. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
AIRDYNE


3) W.O.D
FOR WORKING TIME 50-40-30-20-10 OF:
AIRDYNE CALORIES
+ 1 MIN REST BETWEEN EACH INTERVAL. 
*POST TOTAL TIME TO COMPLETE. SUBSTRACT 4 MINS FROM TOTAL TIME TO GET YOUR "WORKING TIME."






**RAMP WOD**
10 ROUNDS OF:
100M SPRINT
45 SEC REST
*POST FASTEST 100M TIME AND WHICH ROUND IT WAS TAKEN FROM. 




- 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. JANUARY 23. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CRAB WALK - DEMO CLICK HERE
GI JANES - DEMO CLICK HERE

3) W.O.D
AMRAP.15:
10 GI JANES
2X 10M - FWD / REV CRAB WALK 
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND 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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Wednesday, January 21, 2015

THURSDAY. JANUARY 22. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TRIPLE UNDERS - PRACTICE 10MINS


3) W.O.D
(A) AMRAP 8:
8 KB PUSH UPS
34 DOUBLE UNDERS
>REST 2MIN
(B) AMRAP 8:
8 C2B PULL UPS
16 AIRSQUATS
*POST TOTAL ROUNDS AND PARTIAL ROUNDS FOR EACH (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. JANUARY 21. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO HEAVY 3 REP THEN COMPLETE (A) BELOW.


3) W.O.D
(A) FRONT SQUAT 3-3-3-1-1-1-1
(B) 5 ROUNDS OF:
200M RUN
8 FRONT SQUAT @ 70% 1RM FROM (A)
8 JUMP OVER BOX 24" 
*POST LOADS ACCOMPLISHED FOR EACH SET OF (A), USE THE HEAVIEST 1RM FOR REFERENCE OON (B). POST TIME TO COMPLETE (B). MUST CLEAR BOX ON EACH JUMP FOR RXd, NO STEPPING OVER.




**RAMP WOD**
(A) FRONT SQUAT 5-5-5-3-3-3
(B) 5 ROUNDS OF:
200M RUN
8 FRONT SQUAT @ 80% 3RM FROM (A)
8 JUMP OVER BOX 20" 
*POST LOADS ACCOMPLISHED FOR EACH SET OF (A), USE THE HEAVIEST 1RM FOR REFERENCE OON (B). POST TIME TO COMPLETE (B). MUST CLEAR BOX ON EACH JUMP FOR RXd, NO STEPPING OVER.




- 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, January 19, 2015

TUESDAY. JANUARY 20. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE CLIMBS


3) W.O.D
FOR TIME:
5 ROPE CLIMB 
15 HAND STAND PUSH UP (HSPU)
4 ROPE CLIMB
12 HSPU
3 ROPE CLIMB
9 HSPU
2 ROPE CLIMB
6 HSPU
1 ROPE CLIMB
3 HSPU
*POST TIME TO COMPLETE IN COMMENTS. SHOOT FOR STRICT HSPU, KIP IS ACCEPTABLE IF NEEDED TO KEEP INTENSITY HIGH.







**RAMP WOD**
21-18-15-12-9 FOR TIME:
PULL UPS
+ 3 WALL CLIMBS AFTER EACH REP ROUND
*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. JANUARY 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN


3) W.O.D
(A) CLEAN DEADLIFT 3-3-3-3-3
(B) 1 S. CLEAN + 1 HANG S. CLEAN = 1 REP - COMPLETE 1-1-1-1-1-1-1
* FOR (A) WORK UP TO 125% OF YOUR CLEAN 1RM AND POST THAT LOAD. FOR (B) POST HEAVIEST LOAD ACCOMPLISHED, THESE ARE TOUCH AND GO REPS,






**RAMP WOD**


(A) CLEAN DEADLIFT 3-3-3-3-3
(B) 1 S. CLEAN + 1 HANG S. CLEAN = 1 REP - COMPLETE 1-1-1-1-1-1-1
* FOR (A) WORK UP TO 125% OF YOUR CLEAN 1RM AND POST THAT LOAD. FOR (B) POST HEAVIEST LOAD ACCOMPLISHED, THESE ARE TOUCH AND GO REPS,




- 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. JANUARY 16. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN


3) W.O.D
FOR TIME:
RUN 5K
*POST 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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Thursday, January 15, 2015

THURSDAY. JANUARY 15. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS - WARM UP TO MEDIUM HEAVY 2 REP THEN COMPLETE (A) BELOW.


3) W.O.D
(A) 15 MIN TO FIND 1RM - PUSH PRESS
(B) 5 ROUNDS FOR TIME:
5 PUSH PRESS @ 85% 1RM
50 DOUBLE UNDERS
*POST LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B) 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, January 14, 2015

WEDNESDAY. JANUARY 14. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAND SPRINTS WITH PARTNER OR SUB SLED SPRINTS


3) W.O.D
(A) "HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 KB SWING 24KG
12 PULL UPS
(B) 8 MAX EFFORTS:
BANDED SPRINTS 50YD OR SLED SPRINTS 50YDS
*FOR (A) POST TIME TO COMPLETE. FOR (B) IF YOU HAVE A PARTNER DO BAND SPRINTS WITH A HEAVY BAND. IF NO PARTNER AVAILABLE DO WEIGHTED SLED SPRINTS, POST TYPE OF SLED, LOAD USED AND SURFACE SPRINTS WERE COMPLETED ON.







**RAMP WOD**
(A) "HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 KB SWING 24KG
12 PULL UPS
(B) 6 MAX EFFORTS:
BANDED SPRINTS 40YD OR SLED SPRINTS 40YDS
*FOR (A) POST TIME TO COMPLETE. FOR (B) IF YOU HAVE A PARTNER DO BAND SPRINTS WITH A HEAVY BAND. IF NO PARTNER AVAILABLE DO WEIGHTED SLED SPRINTS, POST TYPE OF SLED, LOAD USED AND SURFACE SPRINTS WERE COMPLETED ON.





- 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, January 12, 2015

TUESDAY. JANUARY 13. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO 


3) W.O.D
(A) 15 MIN TO FIND - DEADLIFT 2RM
(B) EMOM,16 OF:
ODD MINS - 3 DEADLIFT @ 80% 2RM
EVEN MINS - 10 BURPEE BOX JUMP 30"
*POST 2RM FOR (A) AND IF YOU MISSED ANY ROUNDS ON (B). ALSO POST LOAD USED FOR (B).








**RAMP WOD**
(A) 15 MIN TO FIND - DEADLIFT 2RM
(B) EMOM,16 OF:
ODD MINS - 3 DEADLIFT @ 80% 2RM
EVEN MINS - 10 BURPEE BOX JUMP 30"
*POST 2RM FOR (A) AND IF YOU MISSED ANY ROUNDS ON (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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MONDAY. JANUARY 12. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB


3) W.O.D
AMRAP.20 MIN:
3 WALL CLIMB
6 C2B PULL UPS
9 JUMP SQUATS
*POST TOTAL ROUNDS AND REPS TO COMMENTS. 






**RAMP WOD**
AMRAP.16 MIN:
2 WALL CLIMB
6 PULL UPS
12 AIR SQUATS
*POST TOTAL ROUNDS AND 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. 
Posted by at No comments:
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