Thursday, June 30, 2016

THURSDAY. JUNE 30. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER SNATCH - WARM UP TECHNIQUE AND LOAD TO 90% 1RM.

3) W.O.D
(A) EMOM.15
1 POWER SNATCH @85% 1RM
(B) "J.T." 21-15-9 OF:
HANDSTAND PUSH UPS
RING DIPS
PUSH UPS
*LOG LOAD AND IF ANY MINS WERE MISSED ON (A). LOG TIME FOR (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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Tuesday, June 28, 2016

WEDNESDAY. JUNE 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
(A) FOR TIME:
ROW 800M
THEN
15-12-9-6 OF:
THRUSTERS #95
GHD SIT UPS
THEN
ROW 800M
(B) OPTIONAL BUY OUT - 4 X MAX EFFORT BANDED PLANK
*LOG TIME FOR (A) AND REST AS NEEDED FOR (B). 




**RAMP WOD**
(A) FOR TIME:
ROW 600M
THEN
12-9-6-3 OF:
THRUSTERS #95
GHD SIT UPS
THEN
ROW 600M
(B) OPTIONAL BUY OUT - 4 X MAX EFFORT BANDED PLANK
*LOG TIME FOR (A) AND REST AS NEEDED 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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TUESDAY. JUNE 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK - WARM UP TECHNIQUE THEN BEGIN (A)

3) W.O.D
(A) 15 MINS TO FIND - SPLIT JERK 2RM (*ALTERNATE FRONT FOOT)
(B) AMRAP.8 MINS:
8 KB SUMO DEADLIFT HIGH PULL 32KG
50M BACKWARDS RUN
8 KB SWING 32KG
50M BACKWARDS RUN
*LOG LOAD ACHIEVED FOR (A). ON (B) SET UP A 2 CONES 50M APART, PLACE A 32KG KETTLEBELL BY EACH, LOG TOTAL ROUNDS AND REPS COMPLETED IN 8 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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MONDAY. JUNE 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS - WARM UP SKILL / TECHNIQUE

3) W.O.D
(A) EMOM.10
7 BURPEE OVER BOX 24"
(B) 20-15-10-5 OF:
C2B PULL UPS
HANDSTAND PUSH UPS
*FOR (A) LOG IF ANY MINUTES WERE MISSED, IF NO MISSES NEXT TIME YOU WILL ADD A REP EACH MINUTE. ON (B) LOG TIME TO COMPLETE. 




**RAMP WOD**
(A) EMOM.10
6 BURPEE OVER BOX 20"
(B) 30-24-18 OF:
PULL UPS
RING PUSH UPS
*FOR (A) LOG IF ANY MINUTES WERE MISSED, IF NO MISSES NEXT TIME YOU WILL ADD A REP EACH MINUTE. ON (B) 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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Thursday, June 23, 2016

FRIDAY. JUNE 24. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) FIND SQUAT CLEAN 3RM TOUCH-N-GO
(B) EMOM.10 MIN:
1 POWER CLEAN @90% 1RM
(C) 3 X MAX PUSH PRESS AT 50%1RM 
REST 2 MIN BETWEEN EFFORTS.
*LOG LOAD FOR (A), LOAD USED FOR (B), AND REPS FOR EACH EFFORT OF (C).





**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. JUNE 23. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GHD SIT UPS

3) W.O.D
(A) ACCENDING EMOM:
MIN 1 - 1 GHD SIT UP / MAX DUs.
MIN 2 - 2 GHD SIT UP / MAX DUs
MIN 3 - 3 GHD SIT UP / MAX DUs
... AND SO ON UNTIL YOU CAN NO LONGER COMPLETE THE REQUIRED GHD SIT UPS IN THE MINUTE.
(B) 3 X MAX EFFORT HIP & BACK EXTENSION.
*LOG MINUTES COMPLETED AND A COMBINED TOTAL DU COUNT. ON (B) ITS FOR QUALITY NOT TIME.





**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. JUNE 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP TECH TO WOD WEIGHT
HANDSTAND PUSH UP

3) W.O.D
FOR TIME:
15 SNATCH #115
12 HANDSTAND PUSH UP
9 CAL ROW
12 SNATCH #115
9 HANDSTAND PUSH UP
15 CAL ROW
9 SNATCH #115
15 HANDSTAND PUSH UP
12 CAL ROW
(B) 3 X 20 GLUTE HAM DEVELOPER
*LOG TIME TO COMPLETE (A) AND GET (B) DONE FOR QUALITY NOT TIME.





**RAMP WOD**
FOR TIME:
15 SNATCH #95
12 HANDSTAND PUSH UP
9 CAL ROW
12 SNATCH #95
9 HANDSTAND PUSH UP
15 CAL ROW
9 SNATCH #95
15 HANDSTAND PUSH UP
12 CAL ROW
(B) 3 X 20 GLUTE HAM DEVELOPER
*LOG TIME TO COMPLETE (A) AND GET (B) DONE FOR QUALITY NOT TIME. SCALE HSPU IF NEEDED ON (A). 

- 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, June 21, 2016

TUESDAY. JUNE 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTERS - WARM UP TECHNIQUE

3) W.O.D
(A) FIND 1RM BANDED FRONT SQUAT
(B) FRAN 21-15-9 OF:
THRUSTERS #95
PULL UPS
*LOG LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B).



**RAMP WOD**
(A) FIND 1RM BANDED FRONT SQUAT
(B) FRAN 21-15-9 OF:
THRUSTERS #95
PULL UPS
*LOG LOAD ACCOMPLISHED 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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Monday, June 20, 2016

MONDAY. JUNE 20. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ASSAULT BIKE

3) W.O.D
(A) 25 MINS FOR CALORIES:
ASSAULT BIKE
(B) FOR QUALITY NOT TIME - 50 BOX STEP UPS 24"
*LOG CALORIES FOR (A). FOR (B) KEEP HANDS BEHIND HEAD (FINGERS INTERLACED) DURING REPS. 



**RAMP WOD**
(A) 25 MINS FOR CALORIES:
ASSAULT BIKE
(B) FOR QUALITY NOT TIME - 50 BOX STEP UPS 24"
*LOG CALORIES FOR (A). FOR (B) KEEP HANDS BEHIND HEAD (FINGERS INTERLACED) DURING 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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Thursday, June 16, 2016

FRIDAY. JUNE 17. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
C2B PULL UPS
RING PUSH UPS

3) W.O.D
10-2 / 2-10  FOR TIME
10 RING PUSH UP / 2 C2B PULL UP
8 RING PUSH UP / 4 C2B PULL UP
6 RING PUSH UPS / 6 C2B PULL UP
4 RING PUSH UPS / 8 C2B PULL UP
2 RING PUSH UP / 10 C2B PULL UP
....THEN REPEAT IN REVERSE ORDER...
2 RING PUSH UP / 10 C2B PULL UP
4 RING PUSH UP / 8 C2B PULL UP
.... TIME IS CALLED AFTER YOU COMPLETE 10 RING PUSH UP / 2 C2B 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. JUNE 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:
RUN 800M
25 BACK SQUATS #185
RUN 800M
25 BACK SQUATS #185
RUN 800M
*USE A RACK AND LOG TIME TO COMPLETE, GOAL IS SUB 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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WEDNESDAY. JUNE 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT STANCE WALL BALLS

3) W.O.D
(A) FIND 3RM BENCH PRESS
(B) AMRAP.12 MIN:
12 CAL ROW
8 SPLIT STANCE WALL BALL (L) #20/10'
8 SPLIT STANCE WALL BALL (R) #20/10'
6 BURPEE BOX JUMP OVER 24" 
*LOG LOAD ACCOMPLISHED FOR (A) AND ROUNDS AND REPS COMPLETED FOR (B).




**RAMP WOD**
(A) FIND 3RM BENCH PRESS
(B) AMRAP.12 MIN:
12 CAL ROW
8 SPLIT STANCE WALL BALL (L) #14/9'
8 SPLIT STANCE WALL BALL (R) #14/9'
6 BURPEE BOX JUMP OVER 24" 
*LOG LOAD ACCOMPLISHED FOR (A) AND ROUNDS AND REPS COMPLETED 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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