Thursday, December 31, 2015

FRIDAY. JANUARY 1. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
(A) EACH FOR TIME:
600M / 400M / 400M / 200M / 200M / 200M
(B)  4 ROUNDS FOR MAX UNBROKEN REPS:
DOUBLE UNDERS
*FOR (A) REST IS 1:1 FOR ALL EFFORTS. ON (B) REST AS NEEDED AND LOG MAX UNBROKEN REPS FOR EACH EFFORT.




**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. DECEMBER 31. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK

3) W.O.D
15-12-9-6 OF:
ALTERNATING FRONT LEG SPLIT JERK @80% 1RM
WEIGHTED GHD HIP/BACK EXTENSIONS #45 PLATE 
+ 200M RUN EACH REP ROUND.
*LOG TIME TI COMPLETE. IF YOU DO NOT HAVE A GHD SUB BARBELL GOOD MORNINGS @ 40% BW. LOG 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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Wednesday, December 30, 2015

WEDNESDAY. DECEMBER 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENT OVER ROW - DEMO CLICK HERE -

3) W.O.D
(A) ALTERNATING REVERSE LUNGES 10-10-10 
(B) 5 ROUNDS FOR TIME:
40 DOUBLE UNDERS
10 BENT OVER ROWS #115
10 ALTERNATING LEG BOX STEP UP 20" #115
15 PUSH UPS
*FOR (A) USE A LOAD THAT IS NEAR FAILURE AT 10 REPS, SAME LOAD FOR ALL SETS. LOG THAT LOAD. ALSO NOTE TIME TO COMPLETE (B).



**RAMP WOD**
(A) ALTERNATING REVERSE LUNGES 10-10-10 
(B) 5 ROUNDS FOR TIME:
40 DOUBLE UNDERS
10 BENT OVER ROWS #95
10 ALTERNATING LEG BOX STEP UP 20" #95
15 PUSH UPS
*FOR (A) USE A LOAD THAT IS NEAR FAILURE AT 10 REPS, SAME LOAD FOR ALL SETS. LOG THAT LOAD. ALSO NOTE 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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TUESDAY DECEMBER 29. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINTING

3) W.O.D
(A) AMRAP 10 MINS:
60M SPRINT *30M TURNAROUND (UP & BACK)
10 RING DIPS 
10 T2B
(B) BUY OUT - 100 BANDED GOOD MORNINGS
*SPRINT IS ALL OUT EFFORT EACH ROUND. LOG TIME TO COMPLETE (A) AND COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY REPS. USE A LIGHT BAND. 




**RAMP WOD**
(A) AMRAP 10 MINS:
60M SPRINT *30M TURNAROUND (UP & BACK)
10 RING DIPS 
15 V-UPS
(B) BUY OUT - 100 BANDED GOOD MORNINGS
*SCALE RING DIPS AS NEEDED. LOG TIME TO COMPLETE (A) AND COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY REPS. USE A LIGHT BAND. 




- 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, December 27, 2015

MONDAY. DECEMBER 28. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3 WITH 3 SEC PAUSE
(B) EVERY 90 SECONDS FOR 15 MIN:
3 POWER CLEAN @ 80% 1RM 
5 BOX JUMPS 30"
(C) PUSH PRESS 3-3-3-3
*LOG LOADS ACCOMPLISHED FOR (A) & (C). NOTE ANY ISSUES WITH (B), USE 80% 1RM FOR (B). IF YOUR 1RM CLEAN IS #225 THEN YOU WILL USE #180 FOR (B).





**RAMP WOD**
(A) FRONT SQUAT 3-3-3-3-3 WITH 3 SEC PAUSE
(B) EVERY 90 SECONDS FOR 15 MIN:
3 POWER CLEAN @ 80% 1RM 
5 BOX JUMPS 24"
(C) PUSH PRESS 3-3-3-3
*LOG LOADS ACCOMPLISHED FOR (A) & (C). NOTE ANY ISSUES WITH (B), USE 80% 1RM FOR (B). IF YOUR 1RM CLEAN IS #225 THEN YOU WILL USE #180 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. DECEMBER 25. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BARBELL ROLL OUT - DEMO CLICK HERE

3) W.O.D
10 ROUNDS FOR TIME:
3 WALL CLIMB
5 BARBELL ROLL OUT
7 BOX JUMP 24"
9 AIR SQUAT
*LOG TIME TO COMPLETE. GOAL IS ~15 MIN.






**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, December 24, 2015

THURSDAY. DECEMBER 24. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR
SUPINE RING ROW

3) W.O.D
AMRAP.15 MIN:
50 CAL ROW
40 PUSH UP
30 TOES TO BAR
20 SUPINE RING ROW
*REPEAT ROUNDS AS NEEDED. LOG TOTAL REPS COMPLETED IN 15 MINS. SUBSTITUTE 600M RUN OR 80 DUs FOR ROWING IF YOU DONT HAVE ONE AVAILABLE. 




**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, December 23, 2015

WEDNESDAY. DECEMBER 23. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS (HSPU)

3) W.O.D
EMOM.24 MIN
FIRST MIN - 5 HANDSTAND PUSH UP 
SECOND MIN - 40 DOUBLE UNDERS
THIRD MIN - 5 DEADLIFT #315
... REPEAT THAT SEQUENCE FOR 8 ROUNDS (24 MINS).
*LOG IF ANY MINS WERE MISSED. 


**RAMP WOD**
EMOM.24 MIN
FIRST MIN - 5 HANDSTAND PUSH UP (HSPU)
SECOND MIN - 30 DOUBLE UNDERS
THIRD MIN - 5 DEADLIFT #225
... REPEAT THAT SEQUENCE FOR 8 ROUNDS (24 MINS).
*LOG IF ANY MINS WERE MISSED. UTILIZE PROGRESSION OR SCALED VERSION OF HSPU AS NEEDED (CHECK YOUTUBE).

- 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. DECEMBER 22. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) COMPLEX: 1 HANG SNATCH + 1 FULL SNATCH X 7 
(B) 7 - 5 - 3 FOR TIME:
SQUAT SNATCH @ 90% OF HEAVIEST LOAD FROM (A) 
BURPEE MUSCLE UP
*LOG LOADS FOR (A) AND TIME TO COMPLETE (B). 




**RAMP WOD**
(A) COMPLEX: 1 HANG SNATCH + 1 FULL SNATCH X 7 
(B) 7 - 5 - 3 FOR TIME:
SQUAT SNATCH @ 90% OF HEAVIEST LOAD FROM (A) 
BURPEES
C2B PULL UP
*LOG LOADS FOR (A) AND TIME TO COMPLETE (B).  SCALE LOADING ON (B) AS NEEDED, AND USE BAND FOR C2B 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, December 21, 2015

MONDAY. DECEMBER 21. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING (HI EFFORT)

3) W.O.D
(A) 8 ROUNDS EACH FOR TIME:
400M RUN
REST 1;1
(B) 3 X 20 GHD SIT UP
*FOR (A) LOG TIMES FOR EACH EFFORT AND REST BETWEEN EFFORTS EXACTLY THE AMOUNT OF TIME IT TOOK FOR LAST EFFORT. ON (B) REST AS NEEDED BETWEEN EFFORTS. 




**RAMP WOD**
(A) 8 ROUNDS EACH FOR TIME:
400M RUN
REST 1;1
(B) 3 X 20 GHD SIT UP
*FOR (A) LOG TIMES FOR EACH EFFORT AND REST BETWEEN EFFORTS EXACTLY THE AMOUNT OF TIME IT TOOK FOR LAST EFFORT. ON (B) REST AS NEEDED BETWEEN EFFORTS. 
- 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, December 15, 2015

FRIDAY. DECEMBER 18. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK

3) W.O.D
(A) SPLIT JERK 2-2-2-2-2
(B) PRESS 10-10-10
(C) BUT OUT - 75 BARBELL GOOD MORNINGS
*LOG LOADS FOR (A), WORK UP TO A 2RM. FOR (B) USE SAME LOAD FOR ALL SETS AND EACH SET SHOULD BE AT OR NEAR FAILURE BY REP 9 & 10. REST AS NEEDED BETWEEN THOSE 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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THURSDAY. DECEMBER 17. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO A CHALLENGING 5 REP SET. 

3) W.O.D
(A) 8-7-6-5-4-3-2-1 FOR TIME OF:
FRONT SQUAT #165
+ 8 STRICT TOES TO BAR AFTER EACH REP ROUND.
(B) FOR TIME:
400M KB GOBLET HOLD CARRY 
*FOR (A) GOAL IS ~10 MIN, YOU MAY KIP T2B IF IT WILL GET YOU CLOSER TO THE GOAL. FOR (B) CHOOSE A CHALLENGING LOAD, KEEP KB ABOVE CHEST OR STOP AND REST. 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. DECEMBER 16. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARM UP TO A MEDIUM 3 REP SET FROM THE FLOOR

3) W.O.D
4 ROUNDS:
AMRAP.4 MIN OF:
200M SPRINT
15 BURPEES
MAX REP OVERHEAD SQUAT #135
*REST 2 MINS BETWEEN EFFORTS. LOG TOTAL OHS REPS FOR ALL EFFORTS. IF YOU NEED TO SCALE, CHOOSE A LOAD YOU CAN ACHIEVE 12-15 REPS PER ROUND. TAKE LOAD FROM THE FLOOR. 





**RAMP WOD**
4 ROUNDS:
AMRAP.4 MIN OF:
200M SPRINT
15 BURPEES
MAX REP OVERHEAD SQUAT #95
*REST 2 MINS BETWEEN EFFORTS. LOG TOTAL OHS REPS FOR ALL EFFORTS. IF YOU NEED TO SCALE, CHOOSE A LOAD YOU CAN ACHIEVE 12-15 REPS PER ROUND. TAKE LOAD FROM THE FLOOR. 
- 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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