Sunday, July 31, 2016

FRIDAY. JULY 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP

3) W.O.D
(A) 20-15-10-5 FOR TIME:
SUPINE RING ROWS
GHD SIT UPS
(B) FOR TIME:
 30 HANDSTAND PUSH UP
(C) ACCUMULATE 3 MINS - SIDE PLANK 
*LOG TIME FOR (A) & (B). GET (C) DONE FOR QUALITY AND IT IS 3 MINS EACH SIDE. 



**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. JULY 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BANDED FRONT SQUAT

3) W.O.D
(A) BANDED FRONT SQUAT 3-3-3-3
(B) PUSH PRESS 2-2-2-2
(C) FOR TIME:
800M ROW
21 FRONT SQUAT #135
600M ROW
15 FRONT SQUAT #135
400M ROW
9 FRONT SQUAT #135
*LOG LOADS ACCOMPLISHED FOR (A) & (B), GO AS HEAVY AS POSSIBLE. LOG TIME TO COMPLETE (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, July 28, 2016

WEDNESDAY. JULY 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARM UP THEN COMPLETE (A)
PRESS - WARM UP TO WOD WEIGHT

3) W.O.D
(A) FIND OVERHEAD SQUAT 2RM
(B) 6 ROUNDS FOR TIME:
5 PRESS #115
7 BURPEES
9 WALL BALL #20
27 DUs
*LOG 2RM FOR (A) AND TIME TO COMPLETE (B) 




**RAMP WOD**
(A) FIND OVERHEAD SQUAT 2RM
(B) 6 ROUNDS FOR TIME:
5 PRESS #85
7 BURPEES
9 WALL BALL #20
 18 DUs
*LOG 2RM 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. JULY 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR (T2B)

3) W.O.D
(A) 10 ROUNDS FOR TIME:
100M SPRINT
10 T2B
(B) ACCUMULATE 3 MINS IN A SUPINE PLANK.
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS IF ANY TO COMPLETE (B).




**RAMP WOD**


(A) 10 ROUNDS FOR TIME:
100M SPRINT
10 K2E
(B) ACCUMULATE 3 MINS IN A SUPINE PLANK.
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS IF ANY 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, July 26, 2016

MONDAY. JULY 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
SNATCH - WARM UP SNATCH TECH TO 75% 1RM BEFORE (C).

3) W.O.D
(A) WEIGHTED GOOD MORNINGS - 3 X 10
(B) PUSH JERK 2-2-2-2
(C) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @75% 1RM *TOUCH & GO
*FOR (A) USE HEAVIEST LOAD POSSIBLE AND REPEAT FOR 3 SETS. FOR (B) WORK UP TO A 2RM.  COMPLETE (C) AND LOG LOAD USED.




**RAMP WOD**
(B) PUSH JERK 3-3-3-3
(C) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @70% 1RM *TOUCH & GO
*FOR (A) USE HEAVIEST LOAD POSSIBLE AND REPEAT FOR 3 SETS. COMPLETE (C) AND NOTE LOAD USED.

- 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, July 24, 2016

FRIDAY. JULY 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
FOR DISTANCE:
RUN 30 MINS.
*LOG DISTANCE COVERED IN 30 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. JULY 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT RACK LUNGES

3) W.O.D
(A) 5 ROUNDS FOR TIME OF:
10 FRONT RACK LUNGES #135
10 PUSH PRESS  #135
12 TOES TO BAR
(B) ACCUMULATE 3 MINS IN A WEIGHTED SUPINE PLANK
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCOMPLISH (B). FOR (B) USE A MANAGEABLE LOAD.




**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. JULY 20. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP

3) W.O.D
(A) 3 ROUNDS FOR TIME:
400M RUN
21 BALL SLAM #30
7 MUSCLE UP
(B) 3 X 15 HIP / BACK EXTENSION
*LOG TIME TO COMPLETE (A). COMPLETE (B) FOR QUALITY NOT TIME. 




**RAMP WOD**
(A) 3 ROUNDS FOR TIME:
400M RUN
21 BALL SLAM #30
7 MUSCLE UP
(B) 3 X 15 HIP / BACK EXTENSION
*LOG TIME TO COMPLETE (A). COMPLETE (B) FOR QUALITY NOT TIME. 

- 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. JULY 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BANDED BACK SQUAT

3) W.O.D
(A) FIND 2RM BANDED BACK SQUAT
(B) FOR TIME:
30 CAL ROWER
30 OVERHEAD SQUAT #115
20 CAL ROWER
20 OVERHEAD SQUAT #115
10 CAL ROWER
10 OVERHEAD SQUAT #115
*LOG LOAD ACCOMPLISHED FOR(A) AND TIME TO COMPLETE (B). 




**RAMP WOD**
(A) FIND 2RM BANDED BACK SQUAT
(B) FOR TIME:
30 CAL ROWER
30 OVERHEAD SQUAT #115
20 CAL ROWER
20 OVERHEAD SQUAT #115
10 CAL ROWER
10 OVERHEAD SQUAT #115
*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. JULY 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
(A) WEIGHTED GOOD MORNING 3 X 10
(B) 3 ROUNDS FOR TIME:
20 RING DIPS
30 BURPEES
*USE HEAVIEST LOAD POSSIBLE FOR (A), ALL 3 SETS. FOR (B) POST TIME TO COMPLETE.



**RAMP WOD**
(A) WEIGHTED GOOD MORNING 3 X 10
(B) 3 ROUNDS FOR TIME:
20 RING DIPS
30 BURPEES
*USE HEAVIEST LOAD POSSIBLE FOR (A), ALL 3 SETS. FOR (B) POST TIME TO COMPLETE. SCALE RING DIPS 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. 
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Saturday, July 16, 2016

FRIDAY. JULY 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN - WARM UP TECHNIQUE TO 70% 1RM

3) W.O.D
(A) BACK SQUAT 2-2-2-2
(B) EMOM.10 @ 70% CLEAN 1RM
1 POWER CLEAN
1 HANG SQUAT CLEAN
1 FULL CLEAN
1 FRONT SQUAT
*LOG WORKING SETS FOR (A). FOR (B) LOG LOAD USED, AND IF ANY MINS WERE MISSED. IF YOU MISS  A MINUTE CONTINUE UNTIL THE 10 MINS IS UP AND COMPLETE AS MUCH OF THE 4 REPS EACH MINUTE. 




**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. JULY 14. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR - WARM UP TECHNIQUE

3) W.O.D
(A) 3 ROUNDS:
50M BEAR CRAWL
25 TOES TO BAR
400M RUN
25 HIP EXTENSION
(B) 3 X 20 WEIGHTED SIT UP
*LOG TIME TO COMPLETE (A). USE A HEAVY WALLBALL OR SLAMBALL FOR (B), REST AS NEEDED BETWEEN 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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Wednesday, July 13, 2016

WEDNESDAY. JULY 13. 2016

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


1) STRETCH:

2) WARM UP:

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

3) W.O.D
(A) 15 MINS TO  FIND - PRESS 1RM
(B) FOR TIME:
50 DUs
10 HSPU
10 DEADLIFT #255
40 DUs
8 HSPU
8 DEADLIFT #255
30 DUs
6 HSPU
6 DEADLIFT #255
20 DUs
4 HSPU
4 DEADLIFT #255
10 DUs
2 HSPU
2 DEADLIFT #255
*FOR (A) LOG 1RM. FOR (B) LOG TIME TO COMPLETE. 



**RAMP WOD**
(A) 15 MINS TO  FIND - PRESS 1RM
(B) FOR TIME:
30 DUs
4 WALL CLIMB 
10 DEADLIFT #205
30 DUs
4 WALL CLIMB
8 DEADLIFT #205
30 DUs
4 WALL CLIMB
6 DEADLIFT #205
30 DUs
4 WALL CLIMB
4 DEADLIFT #205
30 DUs
4 WALL CLIMB
2 DEADLIFT #205
*FOR (A) LOG 1RM. FOR (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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