Friday, February 26, 2016

FRIDAY. FEBRUARY 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GHD SIT UP
BEAR CRAWL THE RIGHT WAY - DEMO CLICK HERE -

3) W.O.D
6 ROUNDS FOR TIME:
50 FT' BEAR CRAWL
20 BOX STEP UPS 24" - 30" (*WHICHEVER YOUR MOBILITY ALLOWS)
15 GHD SIT UPS
*LOG TIME TO COMPLETE. MAKE IT A POINT TO KEEP A TIGHT FORM ON BEAR CRAWL FOR THE INTENDED STIMULUS ON THIS WOD.





**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, February 25, 2016

THURSDAY. FEBRUARY 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALL 

3) W.O.D
(A) AMRAP.5 MIN:
WALL BALLS #20 / 10'
(B) 10 TABATA ROUNDS (20SEC WORK / 10SEC REST) OF:
PULL UPS
*LOG REPS FOR (A) AND LOWEST REP COUNT FOR (B) IN ANY GIVEN ROUND, ALSO WORTH NOTING IS HIGHEST REP COUNT. 





**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, February 24, 2016

WEDNESDAY. FEBRUARY 24. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS
COMPLEX - DEADLIFT + HANG POWER CLEAN + PUSH JERK - WARM UP TO #155

3) W.O.D
FOR TIME:
90 DUS
6 WALL CLIMB
1 ROUND "DT" #155
60 DUS
4 WALL CLIMB
1 ROUND "DT #155
30 DUS
2 WALL CLIMB
1 ROUND "DT #155
*1 ROUND OF "DT" IS 12 DEADLIFT / 9 HANG POWER CLEAN / 6 PUSH JERK. LOG TIME TO COMPLETE. GOAL IS SUB 10 MIN. 






**RAMP WOD**
FOR TIME:
45 DUS
6 WALL CLIMB
1 ROUND PARTIAL "DT" #115
30 DUS
4 WALL CLIMB
1 ROUND PARTIAL "DT #115
15 DUS
2 WALL CLIMB
1 ROUND PARTIAL "DT #115
*1 ROUND OF PARTIAL "DT" IS 8 DEADLIFT / 6 HANG POWER CLEAN / 4 PUSH JERK. LOG TIME TO COMPLETE. GOAL IS SUB 10 MIN. 

- 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, February 23, 2016

TUESDAY. FEBRUARY 23. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROW
STANDING BANDED CHEST PRESS -CLICK HERE FOR DEMO-

3) W.O.D
(A) 18-15-12-9-6 FOR TIME:
SUPINE RING ROW
FRONT RACK FORWARD LUNGE #135 
(B) BUY OUT - 100 STANDING BANDED CHEST PRESS *LIGHT BAND.
*FOR (A) THE LUNGES ARE ALTERNATING STEPS (L+R = 2 REPS), LOG TIME TO COMPLETE. FOR (B) SEE DEMO AND COMPLETE IN AS FEW SETS AND QUICKLY AS POSSIBLE WITH FULL RANGE OF MOTION, NO TIME COMPONENT. 



**RAMP WOD**
(A) 18-15-12-9-6 FOR TIME:
SUPINE RING ROW
FRONT RACK FORWARD LUNGE #135 
(B) BUY OUT - 100 STANDING BANDED CHEST PRESS *LIGHT BAND.
*FOR (A) THE LUNGES ARE ALTERNATING STEPS (L+R = 2 REPS), LOG TIME TO COMPLETE. FOR (B) SEE DEMO AND COMPLETE IN AS FEW SETS AND QUICKLY AS POSSIBLE WITH FULL RANGE OF MOTION, NO TIME COMPONENT. 

- 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. FEBRUARY 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BROAD JUMP 
SPRINTING

3) W.O.D
10 ROUNDS EACH FOR TIME:
3 MAX BROAD JUMP + 50M SPRINT *ALL OUT EFFORT
REST 1 MIN. 
*LOG TIMES FOR EACH EFFORT OR FASTEST AND LONGEST TIMES RESPECTFULLY. DISTANCE FOR BROAD JUMPS SHOULD BE HEIGHT IN INCHES MINIMUM. 




**RAMP WOD**
10 ROUNDS EACH FOR TIME:
3 MAX BROAD JUMP + 50M SPRINT *ALL OUT EFFORT
REST 1 MIN. 
*LOG TIMES FOR EACH EFFORT OR FASTEST AND LONGEST TIMES RESPECTFULLY. DISTANCE FOR BROAD JUMPS SHOULD BE HEIGHT IN INCHES MINIMUM. 

- 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, February 19, 2016

FRIDAY. FEBRUARY 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) FRONT SQUAT 8-8-8
(B) FIND COMPLEX  1RM - 1 SNATCH PULL + 1 HANG SNATCH + 1 FULL SNACTH
(C) SNATCH GRIP PRESS (BEHIND THE NECK) 3-3-3-3
*FOR (A) WORK UP TO A 8 REP SET THAT IS NEAR FAILURE THEN COMPLETE 2 MORE SETS AT THE SAME LOAD, LOG LOAD. ON (B) & (C) LOG LOAD UTILIZED. REST AS NEEDED BETWEEN ALL SETS. 




**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. FEBRUARY 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
BANDED FACE PULL  - DEMO CLICK HERE -

3) W.O.D
(A) EVERY 2 MIN FOR 16 MIN:
15 BURPEES 
10 PUSH JERK #115
(B) 100 BANDED FACE PULL - LIGHT BAND
*THIS IS A TOTAL OF 8 ROUNDS IN 16 MINS. LOG IF ANY WERE MISSED. JERK IS REQUIRED, NO PUSH PRESS. COMPLETE (B) IN AS FEW SETS AND REPS AS POSSIBLE.




**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, February 17, 2016

WEDNESDAY. FEBRUARY 17 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
POWER CLEAN

3) W.O.D
(A) AMRAP.15 MIN:
15 CAL ROW
10 DEADLIFT #155
5 HANG POWER CLEAN #155
(B) FOR TIME:
75 TOES TO BAR
*LOG ROUNDS & REPS FOR (A) AND TIME TO COMPLETE (B). 





**RAMP WOD**
(A) AMRAP.15 MIN:
15 CAL ROW
10 DEADLIFT #115
5 HANG POWER CLEAN #115
(B) FOR TIME:
75 KNEES TO ELBOW
*LOG ROUNDS & REPS FOR (A) AND 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, February 16, 2016

TUESDAY. FEBRUARY 16. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT - WARM UP TO WOD WEIGHT

3) W.O.D
FOR TIME:
200M RUN BACKWARDS
20 BACK SQUAT #225
200M RUN BACKWARDS
15 BACK SQUAT #225
200M RUN BACKWARDS
10 BACK SQUAT #225
200M RUN BACKWARDS
5 BACK SQUAT #225
*LOG TIME TO COMPLETE.




**RAMP WOD**
FOR TIME:
200M RUN BACKWARDS
20 BACK SQUAT #165
200M RUN BACKWARDS
15 BACK SQUAT #165
200M RUN BACKWARDS
10 BACK SQUAT #165
200M RUN BACKWARDS
5 BACK SQUAT #165
*IF 75% OF YOUR 1RM BACK SQUAT IS GREATER THAN #165 USE 75%. 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. FEBRUARY 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CHEST TO BAR PULL UP
HANDSTAND PUSH UP

3) W.O.D
EMOM.16 MIN:
ODD MINS - 8 CHEST TO BAR PULL UP / 20 DUs
EVEN MINS - 5 HANDSTAND PUSH UP / 20 DUs
*LOG ANY MISSED ROUNDS. 




**RAMP WOD**
EMOM.16 MIN:
ODD MINS - 8 PULL UP / 20 DUs
EVEN MINS - 2 WALL CLIMB / 20 DUs
*LOG ANY MISSED 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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Friday, February 12, 2016

FRIDAY. FEBRUARY 12. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN
ASSAULT BIKE

3) W.O.D
(A) FOR TIME:
RUN 400M *WITH VEST #20 
-THEN-
50 CAL ASSAULT BIKE
-THEN-
RUN 400M *WITH VEST #20 
-THEN-
50 CAL ASSAULT BIKE
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK.
* WEAR VEST ONLY FOR RUNS. LOG TIME TO COMPLETE. IF YOU DO NOT HAVE A VEST USE A MEDBALL. FOR (B) LOG NUMBER OF BREAKS IT TOOK TO ACCUMULATE 5 MINS. 





**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. FEBRUARY 11. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE CLIMBS

3) W.O.D
3 ROUNDS EACH FOR TIME:
75 DOUBLE UNDERS
5 ROPE CLIMBS 
20 PUSH PRESS 135
REST 3 MIN BETWEEN ROUNDS
*LOG TIMES FOR EACH ROUND, THESE ARE MEANT TO BE SPRINT ROUNDS SO GO AS FAST AS POSSIBLE. 





**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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