Friday, July 31, 2015

FRIDAY. JULY 31. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) 3 ROUNDS OF:
MAX UNBRKN REPS - DOUBLE UNDERS
(B) FOR TIME:
ROW 2500M
*FOR (A) YOU GET 3 ATTEMPTS ONLY, EVEN AN EARLY MISS MUST BE COUNTED. WARM UP WITH 30-50 DUs THEN BEGIN (A). REST EXACTLY 90 SEC BETWEEN ROUNDS. FOR (B) LOG TIME TO COMPLETE.




**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, July 30, 2015

THURSDAY. JULY 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER SNATCH

3) W.O.D
(A) 10-9-8-7-6-5-4-3 OF:
HANG POWER SNATCH #95
STRICT PULL UP
(B) ACCUMULATE 3 MINS - WEIGHTED PRONE PLANK #45 PLATE
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACHIEVE A TOTAL OF 3 MINS IN A 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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Wednesday, July 29, 2015

WEDNESDAY. JULY 29. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR (T2B)
SINGLE ARM KB SNATCH -CLICK HERE FOR DEMO-

3) W.O.D
AMRAP.15:
40 DOUBLE UNDERS
5 KB SNATCH (L) 32KG
5 KB SNATCH (R) 32KG
10 T2B
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 






**RAMP WOD**
AMRAP.15:
25 DOUBLE UNDERS
5 KB SNATCH (L) 16KG
5 KB SNATCH (R) 16KG
10 KNEES TO ELBOW
*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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Tuesday, July 28, 2015

TUESDAY. JULY 28. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT

3) W.O.D
10 ROUNDS FOR TOTAL TIME:
5 BURPEES
SPRINT 40YDS (120ft)
5 BURPEES
SPRINT 40YDS (120ft)
REST 60 SEC.
*LOG TOTAL WORKING TIME (TOTAL TIME - REST TIME {9MIN}).





**RAMP WOD**
10 ROUNDS FOR TOTAL TIME:
5 BURPEES
SPRINT 40YDS (120ft)
5 BURPEES
SPRINT 40YDS (120ft)
REST 60 SEC.
*LOG TOTAL WORKING TIME (TOTAL TIME - REST TIME {9MIN}).
- 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. JULY 27. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) SQUAT CLEAN & JERK 3-3-3-3-3
(B) FRONT SQUAT W/ 3 SEC PAUSE 5-5-5-5
(C) BARBELL GOOD MORNINGS 3-3-3-3
*ON (A) ALL SETS MUST BE TOUCH AND GO, LOG LOAD FOR EACH SET. ON (A) / (B) / (C) WARM UP THE MOVEMENT TIL IT BEGINS TO FEEL TAXING THEN BEGIN WORK SETS AND REPS AS PRESCRIBED. LOG LOADS FOR ALL WORK SETS ONLY. ALLOW SUFFICIENT REST BETWEEN SETS (2-3 MINS MAX).


THE 2015 CHAMPS


**RAMP WOD**
(A) SQUAT CLEAN & JERK 3-3-3-3-3
(B) FRONT SQUAT W/ 3 SEC PAUSE 5-5-5-5
(C) BARBELL GOOD MORNINGS 3-3-3-3
*ON (A) ALL SETS MUST BE TOUCH AND GO, LOG LOAD FOR EACH SET. ON (A) / (B) / (C) WARM UP THE MOVEMENT TIL IT BEGINS TO FEEL TAXING THEN BEGIN WORK SETS AND REPS AS PRESCRIBED. LOG LOADS FOR ALL WORK SETS ONLY. ALLOW SUFFICIENT REST BETWEEN SETS (2-3 MINS MAX).





- 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, July 21, 2015

FRIDAY. JULY 24. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP (HSPU) - WARM UP TECHNIQUE FOR 10-15MINS THEN WOD.

3) W.O.D
15-12-9-6-3 FOR TIME:
HSPU
AIR SQUAT (REPS X3)
*LOG TIME TO COMPLETE.




**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. JULY 23. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK - WARM UP TO A MEDIUM 2RM THEN BEGIN (A).

3) W.O.D
(A) SPLIT JERK 2-2-2-2
(B) 3 ROUNDS FOR TIME:
20 TOES TO BAR
20 HANG POWER CLEAN #95
*LOG TIME TO COMPLETE (B) AND 2RM FOR (A), ON (A) ALTERNATE FRONT LEG EACH  REP (1L + 1R). 




**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. JULY 22. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT - WARM UP TO A MEDIUM 5 REP SET OR WOD LOAD MINIMUM.
WALL CLIMB - WARM / PREP SHOULDERS AND CORE.

3) W.O.D
AMRAP.20
25 CAL AIR DYNE
15 BACK SQUAT #165 OR 50% 1RM *WHICHEVER IS GREATER
5 WALL CLIMB
*LOG TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS. 





**RAMP WOD**


AMRAP.20
27 CAL AIR DYNE
9 BACK SQUAT #115 OR 50% 1RM *WHICHEVER IS GREATER
3 WALL CLIMB
*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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Monday, July 20, 2015

TUESDAY. JULY 21. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP - WARM UP TECHNIQUE
SQUAT SNATCH - WARM UP TO A MEDIUM 3 REP SET OR WOD WEIGHT MINIMUM

3) W.O.D
AMRAP.12:
2 MU
4 SQUAT SNATCH #115
6 BURPEE BOX JUMP 30"
*LOG TIME TO COMPLETE IN COMMENTS. 






**RAMP WOD**
5 ROUNDS FOR TIME:
10 PULL UP
10 SQUAT SNATCH #75
10 BURPEE BOX JUMP 24"
*LOG 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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Sunday, July 19, 2015

MONDAY. JULY 20. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) 10 SPRINT ROUNDS OF:
20 CAL ROW
REST 1 MIN
(B) 2 MIN MAX - DOUBLE UNDERS  
*FOR (A) LOG FASTEST TIME AND SLOWEST TIME IN ANY GIVEN ROUND. THESE ARE ALL OUT EFFORTS. FOR (B) LOG TOTAL REPS. 





**RAMP WOD**
(A) 10 SPRINT ROUNDS OF:
15 CAL ROW
REST 1 MIN
(B) 2 MIN MAX - DOUBLE UNDERS  
*FOR (A) LOG FASTEST TIME AND SLOWEST TIME IN ANY GIVEN ROUND. THESE ARE ALL OUT EFFORTS. FOR (B) LOG TOTAL 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, July 17, 2015

FRIDAY. JULY 17. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED PUSH UP
BENCH PRESS

3) W.O.D
(A) WEIGHTED PULL UP 3-3-3-3-3
(B) FOR TIME:
80 BENCH PRESS @ 80% BODY WEIGHT
*ON (A) WORK UP TO 3RM, LOG ALL EFFORTS. FOR (B) LOG TIME TO COMPLETE. LOG BODY WEIGHT 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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Thursday, July 16, 2015

THURSDAY. JULY 16. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLED PUSH

3) W.O.D
4 ROUNDS FOR TIME:
50M SLED PUSH #225
30 PULL UPS
*LOG TIME TO COMPLETE.




**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, July 15, 2015

WEDNESDAY. JULY 15. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO ~75% 1RM THEN COMPLETE WOD. 

3) W.O.D
FOR TIME:
25 WALL BALLS #20
12 SQUAT CLEAN #135
50 DOUBLE UNDERS
25 WALL BALLS #20
9 SQUAT CLEAN #135
50 DOUBLE UNDERS
25 WALL BALLS #20
6 SQUAT CLEAN #135
50 DOUBLE UNDERS
*LOG TIME TO COMPLETE. 





**RAMP WOD**
FOR TIME:
20 WALL BALLS #20
12 SQUAT CLEAN #95
30 DOUBLE UNDERS
20 WALL BALLS #20
9 SQUAT CLEAN #95
30 DOUBLE UNDERS
20 WALL BALLS #20
6 SQUAT CLEAN #95
30 DOUBLE UNDERS
*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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