Tuesday, June 30, 2015

WEDNESDAY. JULY 1. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
BACK SQUAT - WARM UP TO A SET OF 3 @~70% 1RM THEN COMPLETE WOD.

3) W.O.D
3 ROUNDS FOR TIME:
400M RUN 
15 BACK SQUAT #135
50 DOUBLE UNDERS
10 POWER CLEAN #135
5 WALL CLIMB
*LOG TIME TO COMPLETE.




**RAMP WOD**
3 ROUNDS FOR TIME:
400M RUN 
15 BACK SQUAT #95
30 DOUBLE UNDERS
10 POWER CLEAN #95
3 WALL CLIMB
*LOG 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, June 29, 2015

TUESDAY. JUNE 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
CHEST TO BAR PULL UPS (C2B)

3) W.O.D
AMRAP.12 MIN OF:
6 C2B PULL UPS
6 DEADLIFT #225
6 PUSH PRESS #135
*LOG TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS. IF YOU ONLY HAVE ONE BAR DO AMRAP.15 MIN, LOAD THAT BAR WITH 2X 45LB PLATES EACH SIDE, NO CLIPS, REMOVE AND REPLACE PLATES FROM DEADLIFTS TO PUSH PRESS AS REQUIRED. 






**RAMP WOD**
AMRAP.12 MIN OF:
6 PULL UPS
6 DEADLIFT #165
6 PUSH PRESS #95
*LOG TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS.
- 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, June 28, 2015

MONDAY. JUNE 29. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT


3) W.O.D
(A) 5 ROUNDS EACH FOR TIME:
100M SPRINT
REST 1 MIN.
(B) 5 MAX EFFORTS:
50M BAND SPRINT
REST 1 MIN
*FOR (A) LOG TIMES FOR EACH EFFORT. ON (B) GIVE 100% EACH EFFORT, NO TIME COMPONENT FOR (B).





**RAMP WOD**


10 ROUNDS EACH FOR TIME:
100M SPRINT
REST 1 MIN.
*LOG TIMES FOR EACH EFFORT.




- 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, June 27, 2015

FRIDAY. JUNE 26. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN *TOUCH & GO REPS REQUIRED
HALTING CLEAN DEADLIFT -DEMO CLICK HERE-

3) W.O.D
(A) POWER CLEAN 5-5-5-5-5
(B) HALTING CLEAN DEADLIFT 3-3-3-3-3
*WORK UP TO A 5RM FOR (A) AND LOG LOADS FOR ALL SETS. WATCH DEMO FOR (B) AND HOLD FOR 2 SEC AT THE TOP. FOR (B) TOUCH & GO IS REQUIRED FOR ALL SETS AS WELL, WORK UP TO A 3RM WITH GOOD FORM.




**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, June 25, 2015

THURSDAY. JUNE 25. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GHD BACK EXTENSION -DEMO CLICK HERE-


3) W.O.D
3 ROUNDS FOR TIME:
40 CAL ROW
40 BALL SLAMS #20
40 GHD BACK EXTENSION
*POST TIME TO COMPLETE. IF YOU DO NOT HAVE MEANS FOR GHD BACK EXTENSION SUBSTITUTE SUPERMANS WITH A 1 SEC HOLD AT TOP. 




**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, June 24, 2015

WEDNESDAY. JUNE 24. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BROAD JUMP -CLICK HERE FOR DEMO-
TOES TO BAR


3) W.O.D
AMRAP.20 MIN:
5 BROAD JUMPS *MAX EFFORT EACH
5 PRESS #95
5 PUSH JERK #95
10 TOES TO BAR
*LOG TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS. FOR BROAD JUMPS GO FOR MAX EFFORT EACH REP, MINIMUM DISTANCE EACH SHOULD BE YOUR HEIGHT IN INCHES.  





**RAMP WOD**
AMRAP.20 MIN:
5 BROAD JUMPS *MAX EFFORT EACH
5 PRESS #75
5 PUSH JERK #75
10 KNEES TO ELBOW
*LOG TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS. FOR BROAD JUMPS GO FOR MAX EFFORT EACH REP.




- 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, June 22, 2015

TUESDAY. JUNE 23. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUATS - WARM UP TO WOD WEIGHT


3) W.O.D
FOR TIME 6-9-12-9-6 OF:
FRONT SQUAT #205
HAND STAND PUSH UPS
*POST TIME TO COMPLETE, USE A RACK FOR FRONT SQUATS IF NEEDED. IF WEIGHT IS TAKEN FROM THE FLOOR NOTE THAT IN LOG AS WELL.






**RAMP WOD**
FOR TIME 6-9-12-9-6 OF:
FRONT SQUAT #135 OR 75% 1RM (WHICHEVER IS GREATER)
+ 3 WALL CLIMBS AFTER EACH REP ROUND OF FRONT SQUATS 
*POST TIME TO COMPLETE, USE A RACK FOR FRONT SQUATS IF NEEDED. IF WEIGHT IS TAKEN FROM THE FLOOR NOTE THAT IN LOG 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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MONDAY. JUNE 22. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS


3) W.O.D
FOR TIME:
30 MUSCLE UPS
*POST TIME TO COMPLETE. FOR AN ADDED BONUS (SUPERSET), DO 30 BARBELL CURLS AT #95 THEN START YOUR TIMER AND GO RIGHT IN TO THE MUSCLE UPS. 





**RAMP WOD**
3 ROUNDS FOR TIME:
20 PULL UP
20 RING DIP
*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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Sunday, June 21, 2015

FRIDAY. JUNE 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
DOUBLE UNDERS (DUs)


3) W.O.D
8 ROUNDS FOR TIME:
20 CAL ROW
40 DU *UNBROKEN 
*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. JUNE 18. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO WOD WEIGHT


3) W.O.D
AMRAP.12
5 STRICT PULL UP
7 BOX JUMP 24"
9 DEADLIFT #185
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS 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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Tuesday, June 16, 2015

WEDNESDAY. JUNE 17. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - WARM UP TO A MEDIUM LOAD 3 REP SET THEN COMPLETE WOD.


3) W.O.D
FOR TIME:
RUN 800M
-THEN-
5 ROUNDS FOR TIME:
15 BURPEES
15 SQUAT SNATCH #75
-THEN-
RUN 800M
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
FOR TIME:
RUN 400M
-THEN-
5 ROUNDS FOR TIME:
15 BURPEES
15 SQUAT SNATCH #75
-THEN-
RUN 400M
*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, June 15, 2015

TUESDAY. JUNE 16. 2015

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


1) STRETCH:

2) WARM UP:

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


3) W.O.D
(A) 15 MIN TO FIND - PUSH PRESS 1RM
(B) EMOM.20:
ODD MIN - 8 PUSH PRESS @ 70%1RM
EVEN MIN - 10 T2B
*POST 1RM FROM (A), USE 70% OF 1RM FOR (B) EMOM. 





**RAMP WOD**
(A) 15 MIN TO FIND - PUSH PRESS 1RM
(B) EMOM.16:
ODD MIN - 8 PUSH PRESS @ 70%1RM
EVEN MIN - 10 K2E
*POST 1RM FROM (A), USE 70% OF 1RM FOR (B) EMOM. 




- 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. JUNE 15. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO ~75% 2RM THEN COMPLETE (A)
AIRDYNE


3) W.O.D
(A) FRONT SQUAT 2-2-2-2-2-2
(B) 10 INTERVALS EACH FOR TIME:
20 CAL  AIRDYNE
REST 2:1
*POST LOADS FOR (A), WORK UP TO SETS OF 2RM. FOR (B) POST TIMES FOR EACH INTERVAL. THESE ARE ALL OUT SPRINT INTERVALS, REST BETWEEN EACH IS EXACTLY 2X THE AMOUNT OF TIME IT TOOK TO COMPLETE THE INTERVAL.





**RAMP WOD**
(A) FRONT SQUAT 3-3-3-3-3
(B) 10 INTERVALS EACH FOR TIME:
15 CAL  AIRDYNE
REST 1:1
*POST LOADS FOR (A), WORK UP TO SETS OF 2RM. FOR (B) POST TIMES FOR EACH INTERVAL. THESE ARE ALL OUT SPRINT INTERVALS, REST BETWEEN EACH IS EXACTLY THE SAME AMOUNT OF TIME IT TOOK TO COMPLETE THE INTERVAL.




- 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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