Thursday, March 31, 2016

THURSDAY. MARCH 31. 2016

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


1) STRETCH:

2) WARM UP:

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

3) W.O.D
(A) 18-15-12-9-6 OF:
ROW CALORIES
HSPU
(B) 3 X 20 REVERSE HYPER EXTENSION
(C) 4 X 10 BARBELL ROLL OUTS
*LOG TIME TO COMPLETE (A). (B) & (C) ARE OPTIONAL ACCESSORY BUY OUTS, COMPLETE FOR QUALITY IF TIME PERMITS. 




**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. MARCH 30. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND

3) W.O.D
(A) 3 X MAX EFFORT - HANDSTAND HOLD
(B) AMRAP.12 MINS:
45 DUs
30 KB SWING 24KG
15 BURPEES
*LOG TIMES FOR EACH EFFORT OF (A). FOR (B) THE GOAL IS 5+ ROUNDS, LOG NUMBER OF ROUNDS AND REPS COMPLETED.




**RAMP WOD**
(A) 3 X MAX EFFORT - HANDSTAND HOLD
(B) AMRAP.12 MINS:
30 DUs
20 KB SWING 16KG
10 BURPEES
*LOG TIMES FOR EACH EFFORT OF (A). FOR (B) THE GOAL IS 5+ ROUNDS, LOG NUMBER OF ROUNDS AND REPS COMPLETED.


- 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, March 29, 2016

TUESDAY. MARCH 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) 3 POSITION SQUAT CLEAN COMPLEX- 15-20 MINS TO FIND 1RM 
(B) EMOM.16 MINS:
ODD MINS: 200M RUN
EVEN MINS: 3 POWER CLEAN @ 80% 1RM
*FOR (A) THE POSITIONS ARE (1) POCKETS (2) ABOVE KNEE (3) JUST BELOW KNEE, ALL POSITIONS MUST BE HIT WITHOUT PLACING THE BAR DOWN. ON (B) LOG IF YOU MISSED ANY MINUTES. 




**RAMP WOD**
(A) 3 POSITION SQUAT CLEAN COMPLEX- 15-20 MINS TO FIND 1RM 
(B) EMOM.16 MINS:
ODD MINS: 200M RUN
EVEN MINS: 3 POWER CLEAN @ 80% 1RM
*FOR (A) THE POSITIONS ARE (1) POCKETS (2) ABOVE KNEE (3) JUST BELOW KNEE, ALL POSITIONS MUST BE HIT WITHOUT PLACING THE BAR DOWN. ON (B) LOG IF YOU MISSED ANY MINUTES. 

- 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. MARCH 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROWS

3) W.O.D
(A) FOR TIME:
100 SUPINE RING ROWS
(B) 3 EFFORTS EACH FOR TIME:
7 WALL CLIMB
REST 90 SEC BETWEEN EFFORTS
*LOG TIME FOR (A) AND COMPLETE REPS AS STRICT AS POSSIBLE. REST ~3 MINS THEN COMPLETE (B), LOG TIME FOR EACH EFFORT ON (B). 




**RAMP WOD**
(A) FOR TIME:
75 SUPINE RING ROWS
(B) 3 EFFORTS EACH FOR TIME:
5 WALL CLIMB
REST 90 SEC BETWEEN EFFORTS
*LOG TIME FOR (A) AND COMPLETE REPS AS STRICT AS POSSIBLE. REST ~3 MINS THEN COMPLETE (B), LOG TIME FOR EACH EFFORT ON (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, March 28, 2016

FRIDAY. MARCH 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
AIRDYNE OR ASSAULT BIKE

3) W.O.D
(A) EMOM. 20 MINS:
10 CAL AIRDYNE OR ASSAULT BIKE
(B) 3 X 20 WEIGHTED SIT UPS - USE #30 MEDBALL
*LOG IF ANY MINS WERE MISSED ON (A) AND JUST GET (B) DONE FOR QUALITY.




**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. MARCH 24. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENT OVER BARBELL ROW
POWER SNATCH - WARM UP SKILL TO WOD WEIGHT

3) W.O.D
(A) BENT OVER BARBELL ROW 10-10-10
(B)10-9-8-7-6-5-4-3-2-1 FOR TIME:
BURPEE BOX JUMP 24"
POWER SNATCH #95
*FOR (A) WORK UP TO A HEAVY SET OF 10 THEN REPEAT FOR A TOTAL OF 3 SETS AT SAME LOAD.  ON (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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WEDNESDAY. MARCH 23. 2016

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


1) STRETCH:

2) WARM UP:

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

3) W.O.D
2 ROUNDS FOR TIME:
75 DOUBLE UNDERS
15 HSPU
75 AIR SQUAT
15 PUSH JERK #135 
*LOG TIME TO COMPLETE.




**RAMP WOD**
2 ROUNDS FOR TIME:
75 DOUBLE UNDERS
15 HSPU
75 AIR SQUAT
15 PUSH JERK #135 
*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. MARCH 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UP

3) W.O.D
10 ROUNDS FOR TIME:
100M SPRINT
10 PULL UPS
*LOG TIME TO COMPLETE. GOAL IS SUB 9 MIN. 




**RAMP WOD**
10 ROUNDS FOR TIME:
100M SPRINT
10 PULL UPS
*LOG TIME TO COMPLETE. GOAL IS SUB 9 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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Monday, March 21, 2016

MONDAY. MARCH 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SQUAT CLEAN

3) W.O.D
(A) HANG SQUAT CLEAN 5-5-5-5
(B) CLEAN HIGH PULL 3-3-3-3
(C) 3 X 20 REVERSE HYPER EXTENSION
*LOG LOADS FOR ALL, USE THE HEAVIEST POSSIBLE. FOR (C) COMPLETE FOR QUALITY. 



**RAMP WOD**
(A) HANG SQUAT CLEAN 5-5-5-5
(B) CLEAN HIGH PULL 3-3-3-3
(C) 3 X 20 REVERSE HYPER EXTENSION
*LOG LOADS FOR ALL, USE THE HEAVIEST POSSIBLE. FOR (C) COMPLETE FOR QUALITY. 

- 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, March 16, 2016

FRIDAY. MARCH 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR

3) W.O.D
(A) DEATH BY TOES TO BAR
(B) DEATH BY BURPEES
*FOR "DEATH BY" YOU WILL HAVE A RUNNING CLOCK. IN THE FIRST MIN YOU DO 1 REP, SECOND MIN YOU DO 2 REPS, THIRD MIN 3 REPS, AND SO ON UNTIL YOU CAN NO LONGER COMPLETE THE REQUIRED REPS IN ANY GIVEN MIN. COMPLETE (A) THEN IMMEDIATELY BEGIN (B), LOG MINS COMPLETED FOR EACH.




**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. MARCH 17. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEDALIFT - WARM UP TO 115% BW (BODY WEIGHT)

3) W.O.D
(A) 3 ROUNDS FOR TIME:
15 DEADLIFT @ 115% BW
25 BOX JUMPS 24"
(B) BUY OUT - 400M BARBELL FRONT RACK CARRY #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. MARCH 16. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ASSAULT BIKE

3) W.O.D
(A) "ASSAULT HELEN"
3 ROUNDS FOR TIME:
25 CAL ON BIKE
21 KB SWINGS
12 PULL UPS
(B) ACCUMULATE 3 MINS - SUPINE PLANK *USE LOAD #25 PLATE
*LOG TIME TO COMPLETE. IF NO BIKE IS AVAILABLE DO REGULAR HELEN.




**RAMP WOD**
"ASSAULT HELEN"
3 ROUNDS FOR TIME:
25 CAL ON BIKE
21 KB SWINGS
12 PULL UPS
*LOG TIME TO COMPLETE. IF NO BIKE IS AVAILABLE DO REGULAR HELEN.

- 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. MARCH 15. 2016

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


1) STRETCH:

2) WARM UP:

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

3) W.O.D
(A) 3 MIN MAX REPS - BENCH PRESS @ BODY WEIGHT
(B) 3 ROUNDS FOR TIME:
20 SUPINE RING ROW
10 SQUAT SNATCH #115
* LOG REPS FOR (A) AND TIME TO COMPLETE (B).




**RAMP WOD**
(A) 3 MIN MAX REPS - BENCH PRESS @ 50-75% BODY WEIGHT
(B) 3 ROUNDS FOR TIME:
20 SUPINE RING ROW
10 SQUAT SNATCH #75
* LOG 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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