Thursday, May 28, 2015

FRIDAY. MAY 29. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT


3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3-3 (3 SEC PAUSE AT BOTTOM)
(B) 4 ROUNDS FOR TIME:
20 BOX JUMPS 30"
40 AIR SQUATS
*POST LOADS FOR (A) AND TIME TO COMPLETE (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. MAY 28. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP (MU)


3) W.O.D
FOR TIME:
10 MU
15 KB SWING 32KG (2POOD)
8 MU
15 KB SWING 32KG (2POOD)
6 MU
15 KB SWING 32KG (2POOD)
4 MU
15 KB SWING 32KG (2POOD)
2 MU
15 KB SWING 32KG (2POOD)
*POST TIME TO COMPLETE IN COMMMENTS. 





**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, May 27, 2015

WEDNESDAY. MAY 27. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES


3) W.O.D
(A) FOR TIME:
50 DU
25 BURPEES
40 DU
20 BURPEES
30 DU
15 BURPEES
20 DU
10 BURPEES
10 DU
5 BURPEES
(B) TABATA PUSH PRESS #75
*REST 3 MINS BETWEEN A/B. POST TIME TO COMPLETE (A) AND SCORE FOR (B). TABATA SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND (TABATA IS 8RDS). 





**RAMP WOD**
(A) FOR TIME:
50 DU
25 BURPEES
40 DU
20 BURPEES
30 DU
15 BURPEES
20 DU
10 BURPEES
10 DU
5 BURPEES
(B) TABATA PUSH PRESS #75
*REST 3 MINS BETWEEN A/B. POST TIME TO COMPLETE (A) AND SCORE FOR (B). TABATA SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND (TABATA IS 8RDS). 




- 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. MAY 26. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN


3) W.O.D
(A) SQUAT CLEAN - 3-3-3-1-1-1-1
(B) 6 ROUNDS FOR TIME:
5 SQUAT CLEAN @ 75% 1RM
50M OVERHEAD WALK >USE SAME LOAD AS SQUAT CLEAN 
*POST LOADS FOR (A) EACH SET. ALSO POST TIME TO COMPLETE (B).





**RAMP WOD**
(A) SQUAT CLEAN 3-3-3-3-3
(B) 6 ROUNDS FOR TIME:
5 SQUAT CLEAN @ 80%  3RM
50M OVERHEAD WALK >USE SAME LOAD AS SQUAT CLEAN 


*POST LOADS FOR (A) EACH SET. 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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MONDAY. MAY 25. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS


3) W.O.D
LYNNE - 5 ROUNDS:
MAX BENCH PRESS @ BODY WEIGHT LOAD
MAX PULL UPS
REST 2 MINS 
*POST REPS ACCOMPLISHED FOR EACH MOVEMENT, EACH ROUND.




**RAMP WOD**


LYNNE - 5 ROUNDS:
MAX BENCH PRESS @ ~75% BODY WEIGHT LOAD
MAX PULL UPS
REST 2 MINS 
*POST REPS ACCOMPLISHED FOR EACH MOVEMENT, EACH ROUND. BANDED PULL UPS OK.




- 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, May 21, 2015

FRIDAY. MAY 22. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT


3) W.O.D
EACH FOR TIME:
800M SPRINT
REST 3 MIN
400M SPRINT
REST 2 MIN
400M SPRINT
REST 2 MIN
200M SPRINT
REST 1 MIN
200M SPRINT
REST 1 MIN
200M SPRINT
*POST TIMES FOR EACH EFFORT. OPTIONAL BUY OUT IS ACCUMULATE 5 MINS IN A SUPINE PLANK. 




**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, May 20, 2015

THURSDAY. MAY 21. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK - WARM UP TO A MEDIUM HEAVY 2 REP SET THEN COMPLETE (A)


3) W.O.D
(A) 15 MIN TO FIND - 2RM PUSH JERK FOR THE DAY *OFF RACK
(B) 12MIN LADDER OF:
1 PUSH JERK #155
3 BURPEES
2 PUSH JERK #155
4 BURPEES
3 PUSH JERK #155
5 BURPEES
4 PUSH JERK #155
6 BURPEES
5 PUSH JERK #155
... CONTINUE WITH THE REPS INCREASING IN THAT MANNER FOR 12 MINS. POST TOTAL REPS ACCOMPLISHED. WEIGHT MAY BE TAKEN FROM A RACK OR THE FLOOR FOR ADDED DIFFICULTY. IF TAKEN FROM THE RACK USE 75% OR 2RM MINIMUM LOAD.  NOTE IF TAKEN FROM THE RACK OR FLOOR AND LOAD USED.






**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, May 19, 2015

WEDNESDAY. MAY 20. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT
WALL SIT WITH MED BALL TWIST -CLICK HERE FOR DEMO-


3) W.O.D
5 ROUNDS FOR TIME:
3 WALL CLIMBS
5 FRONT SQUAT #185
20 WALL SIT MED BALL TWIST #20
ROW 20 CAL
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
5 ROUNDS FOR TIME:
2 WALL CLIMBS
5 FRONT SQUAT #135
15 WALL SIT MED BALL TWIST #20
ROW 15 CAL
*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. MAY 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A MEDIUM HEAVY 5 REP SET THEN COMPLETE (A)
SUMO DEADLIFT HIGH PULL

3) W.O.D
(A) DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
200M RUN
15 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #95
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL. 





**RAMP WOD**
(A) DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
200M RUN
10 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #75
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL. 




- 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, May 17, 2015

MONDAY. MAY 18. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS
PULL UPS


3) W.O.D
TABATA THESE: 
(A) DOUBLE UNDERS
(B) RING DIPS
(C) AIR SQUATS
(D) PULL UPS
*WITH A RUNNING 16 MIN CLOCK (4 X 4MIN). TABATA IS 8RDS OF 20 SEC WORK / 10 SEC REST (4 MIN TOTAL). COMPLETE TABATA FOR EACH MOVEMENT LISTED. COMPLETE IN ORDER WITH NO REST BETWEEN MOVEMENTS. POST LOWEST SCORE FOR EACH MOVEMENT IN ANY GIVEN ROUND. 







**RAMP WOD**
TABATA THESE: 
(A) DOUBLE UNDERS
(B) PUSH UPS
(C) AIR SQUATS
(D) PULL UPS
*WITH A RUNNING 16 MIN CLOCK (4 X 4MIN). COMPLETE TABATA FOR EACH MOVEMENT LISTED. COMPLETE IN ORDER WITH NO REST BETWEEN MOVEMENTS. POST LOWEST SCORE FOR EACH MOVEMENT IN ANY GIVEN 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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FRIDAY. MAY 15. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN


3) W.O.D
(A) SQUAT CLEAN FROM BLOCK 2-2-2-2
(B) COMPLEX - FULL CLEAN + REVERSE CLEAN 1-1-1-1-1-1
(C) SPLIT JERK 3-3-3-3
*POST LOADS FOR EACH A/B/C. GO AS HEAVY AS POSSIBLE EACH SET. 






**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. MAY 14. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KNEES TO ELBOW
PLANK


3) W.O.D
(A) 5 ROUNDS FOR TIME:
20 CAL ROW
20 KNEES TO ELBOW
(B) ACCUMULATE 3 MINS EACH - PRONE / SUPINE PLANK
*POST TIME TO COMPLETE (A) AND TOTAL BREAKS TO COMPLETE EACH 3 MINS OF PLANK FOR (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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Saturday, May 16, 2015

WEDNESDAY. MAY 13. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK


3) W.O.D
(A) 15 MIN TO FIND - 3RM CLEAN & JERK  *TOUCH & GO
(B) FOR TIME:
20 CLEAN & JERK #135
40 BURPEE BOX JUMP 30"
120 DOUBLE UNDERS
*POST LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B).





**RAMP WOD**
(A) 15 MIN TO FIND - 3RM CLEAN & JERK  *TOUCH & GO
(B) FOR TIME:
20 CLEAN & JERK #95
30 BURPEE BOX JUMP 20"
80 DOUBLE UNDERS
*POST LOAD ACCOMPLISHED FOR (A) AND 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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