Thursday, February 26, 2015

THURSDAY. FEBRUARY 26. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT - WORK UP TO  LAST 5RM OR 5RM FOR THE DAY. 


3) W.O.D
10 ROUNDS FOR TIME:
2 WALL CLIMB
4 POWER SNATCH @ 75% 1RM
6 BACK SQUAT SAME LOAD AS SNATCH
*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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Wednesday, February 25, 2015

WEDNESDAY. FEBRUARY 25. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALLS


3) W.O.D
FOR TIME:
50 WALL BALLS #20 / 10'
+ 
8 ROUNDS OF:
15 PUSH UPS
30 DUs
+
50 WALL BALLS
*POST TIME TO COMPLETE IN COMMENTS. ATTEMPT TO UNBROKEN ON ALL DUs.




**RAMP WOD**
FOR TIME:
30 WALL BALLS #20 / 10'
+ 
6 ROUNDS OF:
15 PUSH UPS
30 DUs
+
30 WALL BALLS
*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, February 24, 2015

TUESDAY. FEBRUARY 24. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN


3) W.O.D
AMRAP.15:
10 HANG POWER CLEAN (HPC) #135
20 C2B PULL UPS
*POST TIME TO COMPLETE IN COMMENTS. 


**RAMP WOD**
AMRAP.15:
6 HANG POWER CLEAN (HPC) #95
12 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. FEBRUARY 23. 2015

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


1) STRETCH:

2) WARM UP:


**SKILL WORK**
HANDSTAND PUSH UP (HSPU)


3) W.O.D
(A) 12 MIN ON THE CLOCK:
1 MIN - AIR SQUAT
1 MIN - HSPU
2 MIN - AIR SQUAT
2 MIN - HSPU
3 MIN - AIR SQUAT
3 MIN - HSPU
(B) 100 SIT-UPS FOR TIME
*POST REP COUNT FOR EACH INTERVAL ON (A), AND ALSO POST TIME TO COMPLETE (B).





**RAMP WOD**
(A) 12 MIN ON THE CLOCK:
1 MIN - AIR SQUAT
1 MIN - HAND RELEASE PUSH UPS (HRPU)
2 MIN - AIR SQUAT
2 MIN - HRPU
3 MIN - AIR SQUAT
3 MIN - HRPU
(B) 100 SIT-UPS FOR TIME
*POST REP COUNT FOR EACH INTERVAL ON (A), AND ALSO POST 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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FRIDAY. FEBRUARY 20. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH


3) W.O.D
(A) HIGH HANG SNATCH DROP 3-3-3-3
(B) HANG SNATCH 2-2-2-2
(C) 1-1-1-1-1-1-1 COMPLEX OF 1 SNATCH + 1 REV. SNATCH = 1 
*POST LOADS FOR ALL SETS 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. FEBRUARY 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK
ROWING


3) W.O.D
(A) 15 MIN TO FIND A 2RM SPLIT JERK
(B) FOR TIME:
50 CAL ROW
5 TOES TO BAR
40 CAL ROW
10 TOES TO BAR
30 CAL ROW
15 TOES TO BAR
20 CAL ROW
20 TOES TO BAR
10 CAL ROW
25 TOES TO BAR
*POST 2RM FOR (A) AND ALSO POST 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. FEBRUARY 18. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT


3) W.O.D
21-15-9 FOR TIME:
BURPEES
BACK SQUAT #185
DUs X3 (63-45-27)
* POST TIME TO COMPLETE IN COMMENTS. IF YOU CAN CLEAN #185, NO RACK SHOULD BE USED.




**RAMP WOD**
21-15-9 FOR TIME:
BURPEES
BACK SQUAT #135
DUs X2 (42-30-18)
* POST TIME TO COMPLETE IN COMMENTS. IF YOU CAN CLEAN #185, NO RACK SHOULD BE USED.




- 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, February 17, 2015

TUESDAY. FEBRUARY 17. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP
MUSCLE UP

3) W.O.D
"NATE"
AMRAP.20 OF:
2 MU
4 HSPU
8 KB SWING 32KG (2 POOD)
*POST TOTAL ROUNDS AND REPS TO COMMENTS.






**RAMP WOD**
AMRAP.20 OF:
6 PULL UPS
2 WALL CLIMBS
12 KB SWING 24KG (1.5 POOD)
*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. 
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MONDAY. FEBRUARY 16. 2015

***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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FRIDAY. FEBRUARY 13. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS


3) W.O.D
FOR TIME:
100 RING DIPS
*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. FEBRUARY 12. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DUMBBELL SNATCH


3) W.O.D
30-20-10-20-30:
WALL BALLS
ALTERNATING DUMBBELL SNATCH #50 
*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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Wednesday, February 11, 2015

WEDNESDAY. FEBRUARY 11. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING


3) W.O.D
3 ROUNDS FOR TIME:
75 DOUBLE UNDERS
21 KB SWINGS 1.5 POOD (#53)
12 PULL UPS
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
"HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 KB SWING 1.5 POOD
12 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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TUESDAY. FEBRUARY 10. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN


3) W.O.D
10-8-6-4-2 FOR TIME OF:
HANG POWER CLEAN #165 OR (80% OF 1RM - WHICHEVER IS GREATER)
BURPEES *REPS X2 (20-16-12-8-4)
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
10-8-6-4-2 FOR TIME OF:
HANG POWER CLEAN #115 (MINIMUM OR ASK COACH)
BURPEES *REPS X2 (20-16-12-8-4)
*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. FEBRUARY 9. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT W/ 3SEC PAUSE


3) W.O.D
(A) FRONT SQUAT W/ 3SEC PAUSE 5-5-5-5
(B) IN FRONT OF A CLOCK SET FOR 12MIN:
1MIN MAX REPS FRONT SQUAT #115
1MIN MAX REPS PUSH PRESS #115
2MIN MAX REPS FRONT SQUAT #115
2MIN MAX REPS PUSH PRESS #115
3MIN MAX REPS FRONT SQUAT #115
3MIN MAX REPS PUSH PRESS #115
*POST REPS COMPLETED FOR EACH (FRONT SQUAT/PUSH PRESS).





**RAMP WOD**
(A) FRONT SQUAT W/ 3SEC PAUSE 5-5-5-5-5
(B) IN FRONT OF A CLOCK SET FOR 12MIN:
1MIN MAX REPS FRONT SQUAT #95
1MIN MAX REPS PUSH PRESS #95
90SEC MAX REPS FRONT SQUAT #95
90SEC MIN MAX REPS PUSH PRESS #95
2MIN MAX REPS FRONT SQUAT #95
2MIN MAX REPS PUSH PRESS #95
*POST REPS COMPLETED FOR EACH (FRONT SQUAT/PUSH PRESS).




- 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, February 6, 2015

FRIDAY. FEBRUARY 6. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROW
DUs


3) W.O.D
10 ROUNDS FOR TIME:
15 CAL ROW
30 DUs *UNBROKEN 
*POST TIME TO COMPLETE IN COMMENTS. FOR THE DOUBLE UNDERS,  IF A TRIP UP OR BREAK OCCURS BEFORE REACHING 30 REPS IN ANY GIVEN ROUND, YOU MUST RE-START YOUR DU COUNT UNTIL YOU GET 30 UNBROKEN.




**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, February 4, 2015

THURSDAY. FEBRUARY 5. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT


3) W.O.D
(A) AMRAP.12:
100M SPRINT
10 T2B
(B) 4 MAX EFFORTS EACH FOR TIME - HANDSTAND HOLD.
*FOR (A) POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS. FOR (B) POST TIMES FOR EACH EFFORT.







**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. FEBRUARY 4. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB PUSH PRESS


3) W.O.D
21-15-9 OF:
KB PUSH PRESS (L) 24KG
KB PUSH PRESS (R) 24KG
DUs X4 (84-60-36)
V-UPS X2 (42-30-18)
*WHEN DOING KB PUSH PRESS, BOTH KBs MUST BE IN FRONT RACK POSITION DURING REPS NO MATTER WHAT ARM IS COMPLETING THE PRESS. POST TIME TO COMPLETE IN COMMENTS.







**RAMP WOD**
21-15-9 OF:
KB PUSH PRESS (L) 16KG
KB PUSH PRESS (R) 16KG
DUs X2 (42-30-18)
V-UPS X2 (42-30-18)
*WHEN DOING KB PUSH PRESS, BOTH KBs MUST BE IN FRONT RACK POSITION DURING REPS NO MATTER WHAT ARM IS COMPLETING THE PRESS. 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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