Thursday, October 27, 2016

THURSDAY. OCTOBER 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
COMPLEX - 3 DEADLIFT + CLUSTER + FRONT RACK LUNGE (L) + (R)
-WARM UP TO #135 (WOD LOAD)

3) W.O.D
10 ROUNDS:
1 COMPLEX #135 
7 GHD SIT 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. 
Posted by at No comments:

WEDNESDAY. OCTOBER 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING - WORK STAYING BACK ON HEELS THROUGH THE POWER EXTENSION.

3) W.O.D
9 MIN ACCENDING LADDER:
1 KB SWING 32KG
1 PULL UP
5 DUs
3 KB SWING 32KG
3 PULL UP
10 DUs
5 KB SWING 32KG
5 PULL UPS
15 DUs
...AND SO ON UNTIL 9 MINS IS UP. 
*LOG TOTAL REPS COMPLETED AND GO FAST.


**RAMP WOD**
9 MIN ACCENDING LADDER:
1 KB SWING 24KG
1 PULL UP
5 DUs
3 KB SWING 24KG
3 PULL UP
10 DUs
5 KB SWING 24KG
5 PULL UPS
15 DUs
...AND SO ON UNTIL 9 MINS IS UP. 
*LOG TOTAL REPS COMPLETED AND GO FAST.

- 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 No comments:

TUESDAY. OCTOBER 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROW
ASSAULT BIKE

3) W.O.D
FOR TIME
ROW 2K
- EVRY 250M DO 7 TOES TO BAR / 7 BURPEES
BIKE 3K
- EVERY 500M DO 5 BROAD JUMP / 10 DEFICIT PUSH UP
*LOG TIME TO COMPLETE .



**RAMP WOD**
FOR TIME
ROW 2K
- EVERY 250M DO 7 KNEES TO ELBOW / 7 BURPEES
BIKE 3K
- EVERY 500M DO 5 BROAD JUMP / 10 PUSH UP
*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. 
Posted by at No comments:

MONDAY. OCTOBER 24. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) EVERY 90 SEC FOR 15 MINS:
3 CLEAN @ 80% 1RM
(B) PUSH PRESS 8-8-8
(C) ACCUMULATE 5 MINS - BANDED SUPINE PLANK
*LOG LOAD USED FOR (A), FOR (B) FIND A CHALLENGING 8 REP MAX (NEAR FAILURE) AND REPEAT FOR 3 SETS (90 SEC REST). GET (C) DONE IF TIME PERMITS.


**RAMP WOD**
(A) EVERY 90 SEC FOR 15 MINS:
3 CLEAN @ 70% 1RM
(B) PUSH PRESS 8-8-8
(C) ACCUMULATE 5 MINS - SUPINE PLANK
*LOG LOAD USED FOR (A), FOR (B) FIND A CHALLENGING 8 REP MAX (NEAR FAILURE) AND REPEAT FOR 3 SETS (90 SEC REST). GET (C) DONE IF TIME PERMITS.

- 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 No comments:

Monday, October 24, 2016

FRIDAY. OCTOBER 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UP

3) W.O.D
(A) FOR TIME: 
100 PULL UP
(B) BUY OUT - 2 MIN MAX AIR SQUATS
*LOG TIME FOR (A), AND REPS COMPLETED IN 2 MINS 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. 
Posted by at No comments:

THURSDAY. OCTOBER 20. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT 

3) W.O.D
(A) 5 ROUNDS:
45 DOUBLE UNDERS
15 DEADLIFTS #185
(B) BUY OUT - 3 X 20 WEIGHTED SIT UP #30 MEDBALL
(C) BUY OUT - 3 X 15 BACK EXTENSION
*LOG TIME FOR (B) AND COMPLETE (B) & (C) 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. 
Posted by at No comments:

Thursday, October 20, 2016

WEDNESDAY. OCTOBER 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK

3) W.O.D
(A) PUSH JERK 3-3-3-1-1-1
(B) AMRAP 12 MIN:
1 60YD PRO SHUTTLE
5 SQUAT CLEAN #135
5 HAND STAND PUSH UP
*LOG LOADS FOR ALL WORKING SET OF (A) AND ROUNDS COMPLETED FOR (B).



**RAMP WOD**
(A) PUSH JERK 3-3-3-3
(B) AMRAP 12 MIN:
1 60YD PRO SHUTTLE
5 SQUAT CLEAN #100
2 WALL CLIMB 
*LOG LOADS FOR ALL WORKING SET OF (A) AND ROUNDS 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. 
Posted by at No comments:

Tuesday, October 18, 2016

TUESDAY. OCTOBER 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTER

3) W.O.D
(A) BANDED FRONT SQUAT 2-2-2-2-2
(B) 15-10-5 FOR TIME:
THRUSTER #115
BAR MUSCLE UP
(C) BUY OUT - 3 X 20 SEATED BANDED HAMSTRING CURLS (CLICK)
*ON (A) WORK UP TO A 2RM AN LOG LOADS FOR ALL WORKING SETS. LOG TIME TO COMPLETE (B). 

**RAMP WOD**
(A) BANDED FRONT SQUAT 2-2-2-2-2
(B) 15-10-5 FOR TIME:
THRUSTER #95
CHEST TO BAR PULL UP
(C) BUY OUT - 3 X 20 SEATED BANDED HAMSTRING CURLS (CLICK)
*ON (A) WORK UP TO A 2RM AN LOG LOADS FOR ALL WORKING SETS. LOG TIME TO COMPLETE (B). 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 No comments:

Sunday, October 16, 2016

MONDAY. OCTOBER 17. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING - WARM UP TECHNIQUE FOR MAX CAL OUTPUT PER STROKE

3) W.O.D
"GOING NOWHERE FAST"
EMOM AS LONG AS POSSIBLE OR 20MINS:
13 CAL ROW
*LOG MINS REACHED, CAP AT 20 MIN. IF 20 MIN IS REACHED YOU WILL ADD A CALORIE NEXT TIME AROUND.


**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 No comments:

FRIDAY. OCTOBER 14. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
JUMPING GOOD MORNING -DEMO CLICK HERE- WARM UP TO LOAD FOR (A)

3) W.O.D
(A) JUMPING GOOD MORNINGS 8-8-8
(B) 15 MINS TO FIND - CLUSTER 1RM
(C) FRONT SQUAT 3-3-3-3
BUY OUT - 3 X 15 GHD SIT UPS
*FOR (A) FIND A LOAD DURING WARM UP THAT WILL TAKE YOU NEAR FAILURE AT 8 REPS THEN COMPLETE 3 SETS AT THAT SAME LOAD. LOG LOAD ACCOMPLISHED FOR (B). ON (C) GO AS HEAVY AS POSSIBLE AND USE THE SAME LOAD FOR ALL SETS (~85-90% 1RM GOAL).



**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 No comments:

THURSDAY. OCTOBER 13. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TRIPLE UNDER TECHNIQUE ~15 MIN
HANDSTAND PUSH UP (HSPU)

3) W.O.D
FOR TIME:
50 DU
15 HSPU
40 DU
12 HSPU
30 DU
9 HSPU
20 DU
6 HSPU
10 DU
3 HSPU
*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. 
Posted by at No comments:
Subscribe to: Posts (Atom)