Tuesday, March 31, 2015

TUESDAY. MARCH 31. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP (HSPU)
MUSCLE UPS (MU)


3) W.O.D
EMOM.20:
ODD MIN - 40 SEC MAX MU / 2O SEC REST
EVEN MIN - 40 SEC MAX HSPU / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT. 





**RAMP WOD**
EMOM.20:
ODD MIN - 40 SEC MAX PULL UP/ 2O SEC REST
EVEN MIN - 40 SEC MAX WALL CLIMB / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT. YOU MAY ALSO DO SCALED HSPU 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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Monday, March 30, 2015

MONDAY. MARCH 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
UNBROKEN DOUBLE UNDERS


3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
200M SPRINT
REST 60 SEC.

 -REST 3 MIN-

 (B) 5 ROUNDS FOR TIME:
50 UNBROKEN DOUBLE UNDERS
*POST TIME TO COMPLETE EACH EFFORT ON (A) AND TOTAL TIME FOR (B). FOR (B) IF A YOU TRIP UP ON ANY GIVEN SET OF 50, YOU MUST RE-START THAT SET (ROUND).





**RAMP WOD**
(A) 6 ROUNDS EACH FOR TIME:
200M SPRINT
REST 60 SEC.
(B) FOR TIME:
250 DOUBLE UNDERS


*POST TIME TO COMPLETE EACH EFFORT ON (A) AND TOTAL TIME 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, March 27, 2015

FRIDAY. MARCH 27. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BROAD JUMPS
PLANK


3) W.O.D
(A) 8 ROUNDS FOR TIME:
5 BROAD JUMP *MAX DISTANCE EACH REP
13 V-UPS
(B) 5 MAX EFFORT PRONE PLANK HOLDS
REST 90 SEC BETWEEN EFFORTS.
*FOR (A) POST TIME TO COMPLETE. FOR (B) TIMES FOR EACH HOLD. 




TECHNIQUE - TECHNIQUE - TECHNIQUE


**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, March 26, 2015

THURSDAY. MARCH 26. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A MEDIUM HEAVY 5 REP SET = OR >


3) W.O.D
3 ROUNDS FOR TIME:
10 DEADLIFT 275
50 DOUBLE UNDERS
*POST TIME TO COMPLETE IN COMMENTS OR TO BTW.







**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, March 25, 2015

WEDNESDAY. MARCH 25. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
T2B (TOES TO BAR)
ALTERNATING SPLIT JERK


3) W.O.D
FOR TIME:
RUN 600M
-THEN-
10 T2B
50 PUSH UPS
10 T2B
40 ALTERNATING SPLIT JERK #135
10 T2B
30 PUSH PRESS #115
10 T2B
20 PRESS #95
10 T2B
-THEN-
RUN 600M
*PUSH THE RUNS. FOR THE SPLIT JERK MAKE SURE TO ALTERNATE FRONT LEG EACH REP. POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
FOR TIME:
RUN 600M
-THEN-
10 K2B
50 PUSH UPS
10 K2B
40 ALTERNATING SPLIT JERK #115
10 K2B
30 PUSH PRESS #95
10 K2B
20 PRESS #75
10 K2B
-THEN-
RUN 600M
*PUSH THE RUNS. FOR THE SPLIT JERK MAKE SURE TO ALTERNATE FRONT LEG EACH REP. POST TIME TO COMPLETE IN COMMENTS. SCALE LOADS 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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Tuesday, March 24, 2015

TUESDAY. MARCH 24. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT - WARM UP TO A HEAVY (NOT MAX) 5 REP


3) W.O.D
3-6-9-12-12-9-6-3 FOR TIME:
JUMPING BACK SQUATS @40% 1RM
+
10 SUPINE RING ROWS AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
3-6-9-12-12-9-6-3 FOR TIME:
JUMPING BACK SQUATS @40% 1RM
+
10 SUPINE RING ROWS AFTER EACH REP ROUND.
*POST TOTAL 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. MARCH 23. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH


3) W.O.D
(A) SNATCH DROP 3-3-3-3-3
(B) POWER SNATCH T&G 5-5-5-5-5
*POST LOADS TO COMMENTS. REST ~90 SEC FOR (A), AND 2-3 MINS FOR (B) BETWEEN SETS.






**RAMP WOD**
(A) SNATCH DROP 3-3-3-3-3
(B) POWER SNATCH T&G 5-5-5-5-5
*POST LOADS TO COMMENTS. REST ~90 SEC FOR (A), AND 2-3 MINS FOR (B) BETWEEN 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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Friday, March 20, 2015

FRIDAY. MARCH 20. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING


3) W.O.D
8 ROUNDS EACH FOR TIME:
400M RUN
REST 90 SEC.
*POST TIME TO COMPLETE EACH EFFORT. GOAL IS TO FIND A MANAGEABLE PACE, LAST ROUND SHOULD NOT BE MORE THAN ;10 SEC LONGER THAN FIRST. 








**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, March 19, 2015

THURSDAY. MARCH 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MED BALL SPLITTER SLAM


3) W.O.D
(A) AMRepAP.12MIN:
1 PUSH PRESS #135
2 ALTERNATING MED BALL SPLITTER SLAM #20
3 PUSH PRESS #135
4 ALTERNATING MED BALL SPLITTER SLAM #20
5 PUSH PRESS #135
6 ALTERNATING MED BALL SPLITTER SLAM #20
... AND SO ON UNTIL 12 MINS IS UP. 
*POST TOTAL REPS COMPLETED IN 12 MINS.







**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, March 18, 2015

WEDNESDAY. MARCH 18. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN 
UNBROKEN DOUBLE UNDERS

3) W.O.D
3 ROUNDS OF:
50 DOUBLE UNDERS
18 HANG POWER CLEAN #115
15 FRONT SQUATS #115
12 BURPEES
*POST TOTAL TIME TO COMPLETE, DECIDE PRIOR TO STARTING WOD IF YOU WANT TO COMPLETE ALL DOUBLE UNDER SETS UNBROKEN, IF SO MAKE SURE TO RESTART ANY SET IF ANY IS BROKEN. NOTE IF COMPLETED THE WOD WITH UNBROKEN DUs.  






**RAMP WOD**
3 ROUNDS OF:
50 DOUBLE UNDERS
18 HANG POWER CLEAN #95
15 FRONT SQUATS #95
12 BURPEES
*POST TOTAL 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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TUESDAY. MARCH 17. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING PUSH UPS


3) W.O.D
AMRAP.15 MIN:
15 RING PUSH UPS
100M SPRINT 
10 POWER JUMP AND TOUCH TO A TARGET >12" BUT < OR = TO 16"
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.







**RAMP WOD**
AMRAP.15 MIN:
10 RING PUSH UPS
100M SPRINT 
8 POWER JUMP AND TOUCH TO A TARGET >8" BUT < OR = TO 12"
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND 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, March 17, 2015

MONDAY. MARCH 16. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
C2B PULL UPS


3) W.O.D
(A) FOR TIME:
100 C2B PULL UPS
(B) ACCUMULATE 5 MINS IN A WEIGHTED PLANK #45 PLATE
*POST TIME TO COMPLETE (A) AND NUMBER OF # OF BREAKS TO ACCUMULATE 5MINS FOR (B).





**RAMP WOD**
(A) FOR TIME:
100 PULL UPS
(B) ACCUMULATE 5 MINS IN A WEIGHTED PLANK #25 PLATE
*POST TIME TO COMPLETE (A) AND NUMBER OF # OF BREAKS TO ACCUMULATE 5MINS 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, March 13, 2015

FRIDAY. MARCH 13. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHOULDER TO OVERHEAD


3) W.O.D
(A) COMPLEX (PRESS + PUSH PRESS + SPLIT JERK = 1) 1-1-1-1-1
(B) COMPLEX (PUSH PRESS + SPLIT JERK = 1) 1-1-1-1
(C) SPLIT JERK (BEHIND THE NECK) 2-2-2-2
*WORK TOWARDS A MAX LOAD FOR PRESCRIBED REPS ON EACH. POST LOADS 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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