Friday, October 30, 2015

FRIDAY. OCTOBER 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) SQUAT CLEAN *TOUCH & GO 3-3-3-3-3
(B) SPLIT JERK 2-2-2-2-2
(C) CLEAN DEADLIFT 3-3-3-3-3
*LOG LOADS FOR ALL EFFORTS EACH (A/B/C). FOR (C) YOUR CLEAN DEADLIFT SHOULD BE SIGNIFICANTLY GREATER LOAD THAN YOUR 1RM CLEAN. REST ABOUT 90-120 SEC BETWEEN ALL EFFORTS. 



**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, October 28, 2015

THURSDAY. OCTOBER 29. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL

3) W.O.D
FOR TIME 7-5-3-5-7-5-3 OF:
HANDSTAND PUSH UP
SUMO DEADLIFT HIGH PULL #115
*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. OCTOBER 28. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE BAR MUSCLE UP

3) W.O.D
(A) FOR TIME:
100 BALL SLAMS #30
+ AT EACH BREAK IN ACTION 5 BURPEE BAR MUSCLE UP
(B) FOR TIME:
200M SLED SPRINT  PUSH #135
+ AT EACH BREAK IN ACTION 30 AIR SQUAT
(C) 3 MIN MAX - CALORIES ON AIRDYNE OR DUs
* LOG TIME TO COMPLETE AND NUMBER OF BREAKS FOR EACH (A & B). ALSO CALORIES OR NUMBER OF DUs FOR (C). 





**RAMP WOD**
(A) FOR TIME:
100 BALL SLAMS #20
+ AT EACH BREAK IN ACTION 5 BURPEE BAR MUSCLE UP
(B) FOR TIME:
200M SLED SPRINT  PUSH #95
+ AT EACH BREAK IN ACTION 30 AIR SQUAT
(C) 3 MIN MAX - CALORIES ON AIRDYNE OR DUs
* LOG TIME TO COMPLETE AND NUMBER OF BREAKS FOR EACH (A & B). ALSO CALORIES OR NUMBER OF DUs FOR (C). 



- 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, October 27, 2015

TUESDAY. OCTOBER 27. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED PUSH UPS - PLATES

3) W.O.D
(A) WEIGHTED PUSH UP 3-3-3-3-3-3
(B) ACCUMULATE 5 MINS IN A L-HANG. 
*LOG LOADS FOR PUSH UPS (A), AND NUMBER OF BREAKS TO ACCOMPLISH (B).




**RAMP WOD**
(A) WEIGHTED PUSH UP 3-3-3-3-3-3
(B) ACCUMULATE 3 MINS IN A L-HANG (SCALE TO KNEES UP IF NEEDED)
*LOG LOADS FOR PUSH UPS (A), AND NUMBER OF BREAKS TO ACCOMPLISH (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, October 26, 2015

MONDAY. OCTOBER 26. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
AS FAR AS POSSIBLE IN 30 MINS:
RUN
*LOG DISTANCE COVERED.




**RAMP WOD**
AS FAR AS POSSIBLE IN 20 MINS:
RUN
*LOG DISTANCE COVERED.
- 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, October 23, 2015

FRIDAY. OCTOBER 23. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB

3) W.O.D
4 ROUNDS FOR TIME:
5 WALL CLIMBS
30  PUSH UPS
15 STRICT PULL UP
*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, October 22, 2015

THURSDAY. OCTOBER 22. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A 3 REP SET @ 70% 1RM

3) W.O.D
(A) AMRAP.8 MIN:
5 DEADLIFT @ 70% 1RM
10 LATERAL BOX JUMP OVERS
(B) AMRAP.8 MIN: 
50M KB FARMER CARRY 40KG *25M TURN AROUND
15 BALL SLAMS #30
*LOG ROUNDS COMPLETED FOR EACH (A) & (B). IF YOU DO NOT HAVE HEAVY KBs USE BARBEELS (85LBs) OR HEAVIEST KBs YOU HAVE.  REST 5 MIN BETWEEN (A) & (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, October 21, 2015

WEDNESDAY. OCTOBER 21. 2015

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


1) STRETCH:

2) WARM UP:

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

3) W.O.D
3 ROUNDS FOR TIME:
400M ROW
12 RING DIPS
7 POWER CLEAN #135
5 FRONT SQUATS #135
3 THRUSTERS #135
*LOG TIME TO COMPLETE 





**RAMP WOD**
3 ROUNDS FOR TIME:
400M ROW 
12 RING DIPS
7 POWER CLEAN #95
5 FRONT SQUATS #95
3 THRUSTERS #95
*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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Tuesday, October 20, 2015

TUESDAY. OCTOBER 20. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR (T2B)

3) W.O.D
(A) 30-20-10 OF:
TOES TO BAR
BURPEES
DOUBLE UNDERS *REPS X3 (90/60/30)
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK.
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCOMPLISH (B).





**RAMP WOD**
(A) 30-20-10 OF:
KNEES TO ELBOW
BURPEES
DOUBLE UNDERS *REPS X2 (60/40/20)
(B) ACCUMULATE 3 MINS IN A SUPINE PLANK.
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCOMPLISH (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, October 19, 2015

MONDAY. OCTOBER 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP TO A 3RM HANG SQUAT SNATCH

3) W.O.D
(A) EMOM.10 MIN *USE 3RM FROM SKILL
1 HANG SQUAT SNATCH 
1 SQUAT SNATCH
1 POWER SNATCH
(B) SNATCH HIGH PULL 3-3-3-3-3 @ 110 - 125% 1RM
*LOG LOADS USED FOR ALL. 




**RAMP WOD**
(A) EMOM.10 MIN *USE 3RM FROM SKILL
1 HANG SQUAT SNATCH 
1 SQUAT SNATCH
1 POWER SNATCH
(B) SNATCH HIGH PULL 3-3-3-3-3 @ 110 - 125% 1RM
*LOG LOADS USED FOR ALL. 
- 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. OCTOBER 16. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
EACH FOR TIME:
3 X 800M *REST 90SEC BETWEEN EFFORTS
-REST 2MIN-
3 X 400M *REST 60SEC BETWEEN EFFORTS
-REST 2MIN-
3 X 200M *REST 30SEC BETWEEN EFFORTS
*LOG TIMES FOR EACH EFFORT. GOAL IS TO IDENTIFY PACE, KEEP TIMES FOR ALL EFFORTS ON EACH RESPECTIVE DISTANCE WITHIN A FEW SECONDS. 



STRETCH WELL

**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, October 15, 2015

THURSDAY. OCTOBER 15. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING PUSH UPS
WTD GHD SIT UP - FINISH POSITION LIKE THIS BUT FULL ROM ON A GHD

3) W.O.D
8 ROUNDS FOR TIME:
12 RING PUSH UPS
8 WEIGHTED GHD SIT UPS (25 PLATE)
*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, October 14, 2015

WEDNESDAY. OCTOBER 14. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO WOD WEIGHT X3

3) W.O.D
5 ROUNDS EACH FOR MAX REPS:
200M SPRINT
10 BOX JUMPS
10 BURPEES 
MAX DEADLIFT #225 OR @55% 1RM (WHICHEVER IS GREATER)
REST 1:1
*LOG TOTAL DEADLIFT REPS FOR EACH ROUND. THE GOAL IS TO MOVE FROM ONE MOVEMEMTN TO ANOTHER WITH NO REST, FINISH BURPEES AND PICK UP THE BAR!! REST BETWEEN ROUNDS EXACTLY THE TIME IT TOOK TO COMPLETE THE PREVIOUS ROUND. 





**RAMP WOD**
5 ROUNDS EACH FOR MAX REPS:
200M SPRINT
10 BOX JUMPS
10 BURPEES 
MAX DEADLIFT @55% 1RM
REST 1:1
*LOG TOTAL DEADLIFT REPS FOR EACH ROUND. THE GOAL IS TO MOVE FROM ONE MOVEMEMTN TO ANOTHER WITH NO REST, FINISH BURPEES AND PICK UP THE BAR!! REST BETWEEN ROUNDS EXACTLY THE TIME IT TOOK TO COMPLETE THE PREVIOUS 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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