Sunday, January 31, 2016

FRIDAY. JANUARY 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK

3) W.O.D
(A) WORK UP TO A 1RM CLEAN & JERK
(B) BACK SQUAT 3-3-3-3-3
(C) PRESS 10-10-10
(D) WORK UP TO A 1RM WEIGHTED PULL UP 
*LOG LOADS FOR ALL. FOR (B) WORK UP TO A HEAVY 3RM AND COMPLETE 5 SETS AT THAT LOAD. FOR (C) USE A LOAD THAT IS NEAR FAILURE FOR 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, January 28, 2016

THURSDAY. JANUARY 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB FRONT RACK CARRY - CLICK HERE FOR DEMO -

3) W.O.D
(A) 10 X 50 YD SPRINT EACH FOR TIME.
(B) 3 ROUNDS FOR TIME:
400M RUN
100M DOUBLE KB FRONT RACK CARRY 24KG
*LOG FASTEST AND SLOWEST TIME 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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WEDNESDAY. JANUARY 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQAUT
SUMO DEADLIFT HIGH PULL (SDHP)

3) W.O.D
(A) OVERHEAD SQUAT - WORK UP TO A HEAVY 2 REP FOR THE DAY
(B) EMOM.20 MIN:
5 SDHP #115 
5 TOES TO BAR
*LOG LOAD REACHED FOR (A). ON (B) GO FOR AS LONG AS YOU CAN, WHEN YOU CAN NO LONGER COMPLETE 5 SDHP AND 5 T2B WITHIN THE MINUTE, REST THE FOLLOWING MINUTE AND CONTINUE UNTIL 20 MINS IS UP. IF YOU COMPLETE THE ENTIRE 20 MINS RXd YOU WILL ADD A T2B REP NEXT TIME AROUND.





**RAMP WOD**
(A) OVERHEAD SQUAT - WORK UP TO A HEAVY 2 REP FOR THE DAY
(B) EMOM.15 MIN:
5 SDHP #95
5 TOES TO BAR -OR- SCALE TO KNEES TO ELBOW
*LOG LOAD REACHED FOR (A). ON (B) GO FOR AS LONG AS YOU CAN, WHEN YOU CAN NO LONGER COMPLETE 5 SDHP AND 5 T2B WITHIN THE MINUTE, REST THE FOLLOWING MINUTE AND CONTINUE UNTIL 15 MINS IS UP. 
- 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. 
Posted by at 2 comments:

Tuesday, January 26, 2016

TUESDAY. JANUARY 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**

3) W.O.D
(A) 5 ROUNDS EACH FOR TIME:
8 BODY WEIGHT BENCH PRESS
*REST 90 SEC. 
(B) AMRAP.8 MIN:
9 BURPEES
12 BARBELL SUPINE ROW
*LOG TIMES FOR EACH EFFORT OF (A) AND TOTAL ROUNDS AND REPS FOR (B).



**RAMP WOD**
(A) 5 EFFORTS FOR MAX REPS EACH:
BENCH PRESS @70% BODY WEIGHT 
*REST 90 SEC. 
(B) AMRAP.8 MIN:
9 BURPEES
12 BARBELL SUPINE ROW
*LOG TOTAL REPS FOR EACH EFFORT OF (A) AND TOTAL ROUNDS AND REPS 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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Sunday, January 24, 2016

MONDAY. JANUARY 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS

3) W.O.D
(A) FOR TIME:
30 HANDSTAND PUSH UP
(B) EACH FOR 1 MIN:
HOLD @ TOP OF RING DIP
HANG FROM PULL UP BAR
HOLD @ BOTTOM OF RING DIP
HOLD @ TOP OF DEADLIFT 1.25 X BODY WEIGHT
(C) EACH FOR 30 SEC:
HOLD @ TOP OF RING DIP
HANG FROM PULL UP BAR
HOLD @ BOTTOM OF RING DIP
HOLD @ TOP OF DEADLIFT 1.25 X BODY WEIGHT
*LOG TIME FOR (A), AND SCALED AS NEEDED. FOR (B) AND (C) REST AS NEEDED BETWEEN EACH POSITION, ACCUMULATE THE REQUIRED TIME BEFORE MOVING ON TO NEXT POSITION. 





**RAMP WOD**
(A) FOR TIME:
30 HANDSTAND PUSH UP
(B) EACH FOR 30 SEC:
HOLD @ TOP OF RING DIP
HANG FROM PULL UP BAR
HOLD @ BOTTOM OF RING DIP
HOLD @ TOP OF DEADLIFT 1.25 X BODY WEIGHT
(C) EACH FOR 30 SEC:
HOLD @ TOP OF RING DIP
HANG FROM PULL UP BAR
HOLD @ BOTTOM OF RING DIP
HOLD @ TOP OF DEADLIFT 1.25 X BODY WEIGHT
*LOG TIME FOR (A). FOR (B) AND (C) REST AS NEEDED BETWEEN EACH POSITION, ACCUMULATE THE REQUIRED TIME BEFORE MOVING ON TO NEXT POSITION. SCALE AS 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. 
Posted by at 2 comments:

Wednesday, January 20, 2016

FRIDAY. JANUARY 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ASSAULT BIKE

3) W.O.D
ASSAULT BIKE: 
CALORIES 50-40-30-20-10 EACH FOR TIME
*REST EXACTLY TIME IT TOOK TO COMPLETE THE PREVIOUS CALORIES BETWEEN EACH EFFORT. LOG TIMES 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. 
Posted by at 2 comments:

THURSDAY. JANUARY 21. 2015

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


1) STRETCH:

2) WARM UP:

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

3) W.O.D
FOR TIME 15 - 10 - 5 OF:
DEADLIFT #315
RING DIPS *REPS X2
*LOG TIME TO COMPLETE. IF SCALING USE YOUR 80% 1RM DEADLIFT MINIMUM. 



**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. 
Posted by at 2 comments:

WEDNESDAY. JANUARY 20. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
GOOD MORNING - WARM UP TO WORKING SETS (A).

3) W.O.D
(A) WEIGHTED GOOD MORNINGS 5-5-5-5
(B) 7 ROUNDS:
7 WALL BALL #20
7 POWER CLEAN #95
28 DOUBLE UNDERS *UNBROKEN
*WORK UP TO A 5RM FOR (A), FOCUS ON TECHNIQUES. LOG TIME TO COMPLETE (B), DOUBLE UNDERS MUST BE UNBROKEN EACH ROUND FOR RXd.




**RAMP WOD**
(A) WEIGHTED GOOD MORNINGS 5-5-5-5
(B) 7 ROUNDS:
7 WALL BALL #20
7 POWER CLEAN #95
21 DOUBLE UNDERS 
*WORK UP TO A 5RM FOR (A), FOCUS ON TECHNIQUES. LOG 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. 
Posted by at 2 comments:

TUESDAY. JANUARY 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**

3) W.O.D
(A) 8 ROUNDS FOR TIME:
8 BARBELL ROLL OUT
8 BROAD JUMPS 
(B) RUN 20 MINS FOR DISTANCE. 
*LOG TIME TO COMPLETE (A), THE TARGETED DISTANCE FOR EACH BROAD JUMP IS YOUR HEIGHT. FOR (B) LOG TOTAL DISTANCE COVERED IN 20 MINS, TRY TO MAINTAIN ABOUT 80% EFFORT. 




**RAMP WOD**
(A) 6 ROUNDS FOR TIME:
6 BARBELL ROLL OUT
6 BROAD JUMPS 
(B) RUN 20 MINS FOR DISTANCE. 
*LOG TIME TO COMPLETE (A), THE TARGETED DISTANCE FOR EACH BROAD JUMP IS YOUR HEIGHT. FOR (B) LOG TOTAL DISTANCE COVERED IN 20 MINS, TRY TO MAINTAIN ABOUT 80% 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. 
Posted by at 2 comments:

Monday, January 18, 2016

MONDAY. JANUARY 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) SQUAT SNATCH 5-5-5-5-5  *TOUCH & GO
(B) SNATCH HIGH PULL 3-3-3
(C) SNATCH DEADLIFT 3-3-3
*FOR (A) WORK UP TO A 5RM. FOR (B) & (C) USE THE HEAVIEST POSSIBLE LOAD WITH GOOD TECHNIQUE FOR ALL SETS. LOG LOADS FOR ALL.





**RAMP WOD**
(A) SQUAT SNATCH 5-5-5-5-5  *TOUCH & GO
(B) SNATCH HIGH PULL 3-3-3
(C) SNATCH DEADLIFT 3-3-3
*FOR (A) WORK UP TO A 5RM. FOR (B) & (C) USE THE HEAVIEST POSSIBLE LOAD WITH GOOD TECHNIQUE FOR ALL SETS. LOG LOADS 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, January 15, 2016

FRIDAY. JANUARY 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**

3) W.O.D
(A) FOR TIME:
30 MUSCLE UPS
(B) ACCUMULATE 2 MINS IN A L-HANG. 
*LOG TIME FOR (A) AND TOTAL BREAKS 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. JANUARY 14. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP

3) W.O.D
(A) 15-12-9-6 OF:
HANDSTAND PUSH UPS
TOES TO BAR
(B) FOR TIME - 400M WALKING KB CARRY 32KG  
*LOG TIME FOR (A). FOR (B) HOLD A SINGLE  KETTLEBELL BY THE HORNS UP AT CHEST LEVEL, HANDLE SHOULD BE ABOVE CHIN. CARRY FOR 400M.






**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. JANUARY 13. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP TO BODY WEIGHT 

3) W.O.D
AMRAP.15:
5 BODY WEIGHT BENCH PRESS
10 SUPINE RING ROW
30 DOUBLE UNDERS
*LOG TOTAL ROUNDS AND PARTIAL REPS. 




**RAMP WOD**
AMRAP.12:
5 BENCH PRESS @ 75% BW
10 RING ROW
20 DOUBLE UNDERS
*LOG TOTAL ROUNDS AND PARTIAL 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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