Tuesday, November 29, 2016

MONDAY. NOVEMBER 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP

3) W.O.D
FOR TIME AND MAX REPS:
2 MIN MAX BURPEES
40 PULL UPS
2 MIN MAX BURPEES
20 STRICT PULL UP
2 MIN MAX BURPEES
10 BAR MUSCLE UPS
*LOG TIME TO COMPLETE AND TOTAL BURPEES. 




**RAMP WOD**
FOR TIME AND MAX REPS:
2 MIN MAX BURPEES
20 PULL UPS
2 MIN MAX BURPEES
20 PULL UPS
2 MIN MAX BURPEES
20 PULL UPS
*LOG TIME TO COMPLETE AND BURPEE 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. 
Posted by at No comments:

Monday, November 28, 2016

FRIDAY. NOVEMBER 18. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROW

3) W.O.D
EMOM.24 MIN OF:
ROW 12 CAL
40 DUs
200M RUN
*ROTATE THROUGH THE MOVMENTS, YOU HAVE A MINUTE FOR EACH THEN REPEAT UNTIL 24 MINS IS COMPLETED. 




**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. NOVEMBER 17. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SINGLE ARM DUMBELL SNATCH

3) W.O.D
(A) AMRAP.10 MINS:
2 SINGLE ARM DUMBELL SNATCH  #75
2 RING PUSH UP
4 SINGLA ARM DUMBELL SNATCH
4 RING PUSH UP
6 SINGLE ARM DUMBELL SNATCH
6 RING PUSH UP. 
.... CONTINUE IN THAT INCREASING REP SEQUENCE UNTIL 10 MINS IS UP.
(B) ACCUMULATE 5 MINS IN A BANDED PLANK. 
*SNATCHES ARE ALTERNATING REPS (L+R=2 REPS). LOG TOTAL REPS IN 2 MINS. FOR (B) WORK AS QUICKLY AS POSSIBLE WITH GREAT TECHNIQUE. 




**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:

Sunday, November 20, 2016

WEDNESDAY. NOVEMBER 16. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO 3RM

3) W.O.D
(A) AMRAP 15 MINS:
30 DUs
9 GHD SIT UP
3 SQUAT CLEAN @ 80% 1RM
(B) ACCUMULATE 5 MINS IN SUPINE PLANK.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE. 


**RAMP WOD**
(A) AMRAP 15 MINS:
30 DUs
12 V-UP
3 SQUAT CLEAN @ 70% 1RM
(B) ACCUMULATE 5 MINS IN SUPINE PLANK.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE. 

- 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. NOVEMBER 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
C2B PULL UP

3) W.O.D
10 ROUNDS FOR TIME:
100M SPRINT
10 C2B PULL UP
*LOG TIME TO COMPLETE.


**RAMP WOD**
10 ROUNDS FOR TIME:
100M SPRINT
10 PULL 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:

Saturday, November 19, 2016

MONDAY. NOVEMBER 14. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHOULDER TO OVERHEAD
WALL BALLS

3) W.O.D
(A) COMPLEX 1RM - 1 PUSH PRESS + 2 PUSH JERK + 3 SPLIT JERK
(B) EMOM MAX AT 20 MINS OF:
10 WALL BALL #30
*LOG LOAD ACCOMPLISHED FOR (A). ON (B) CONTINUE COMPLETETING 10 WALL BALLS EVERY MINUTE UNTIL YOU REACCH 20 MIN MARK, IF YOU MISS A ROUND YOU ARE DONE. IF YOU GET ALL 20 MINS, NEXT TIME YOU WILL ADD 2 REPS. 




**RAMP WOD**
(A) COMPLEX 1RM - 1 PUSH PRESS + 2 PUSH JERK + 3 SPLIT JERK
(B) EMOM MAX AT 20 MINS OF:
15 WALL BALL #20
*LOG LOAD ACCOMPLISHED FOR (A). ON (B) CONTINUE COMPLETETING 10 WALL BALLS EVERY MINUTE UNTIL YOU REACCH 20 MIN MARK, IF YOU MISS A ROUND YOU ARE DONE. 

- 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, November 10, 2016

FRIDAY. NOVEMBER 11. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HIP TAPS - PRACTICE SKILL (30-50 REPS) DEMO HERE

3) W.O.D
(A) AMRAP 10 MIN:
10 HIP & BACK EXTENSION
5 STRICT HSPU
(B) ACCUMULATE 5 MINS IN A BANDED PLANK.
*LOG TOTAL ROUNDS FOR (A) AND NUMBER OF BREAKS TO COMPLETE (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. NOVEMBER 10. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP IN SETS OF 3 TO 70%1RM

3) W.O.D
EMOM.20 MIN:
ODD MIN - 10 CAL ASSAULT BIKE
EVEN MIN - 6 FRONT SQUAT @ 70% 1RM
* LOG IF ANY MINS WERE MISSED AND LOAD USED.



**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. NOVEMBER 9. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP

3) W.O.D
FOR TIME:
27 CAL ROW
27 GHD SIT UP
12 BAR MUSCLE UP
18 CAL ROW
18 GHD SIT UP
9 BAR MUSCLE UP
9 CAL ROW
9 GHD SIT UP
6 BAR MUSCLE UP
*LOG TIME TO COMPLETE IN COMMENTS.
**RAMP WOD**
FOR TIME:
27 CAL ROW
27 GHD SIT UP
27 C2B PULL UP
18 CAL ROW
18 GHD SIT UP
18 C2B PULL UP
9 CAL ROW
9 GHD SIT UP
9 C2B PULL UP
*LOG TIME TO COMPLETE IN COMMENTS.

- 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, November 7, 2016

TUESDAY. NOVEMBER 8. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLED DRAG BACKWARDS - CLICK HERE FOR DEMO -

3) W.O.D
(A) 8-6-4-2 OF:
POWER CLEAN @ 80 % 1RM
+
50M SLED DRAG BACKWARDS #225 TO START EACH REP ROUND. 
(B) 3 MIN MAX - TOES TO BAR
*LOG TIME TO COMPLETE (A) AND LOAD USED.  FOR (B) LOG TOTAL REPS. 




**RAMP WOD**
(A) 8-6-4-2 OF:
POWER CLEAN @ 80 % 1RM
+
200M RUN BACKWARDS 
(B) 3 MIN MAX - TOES TO BAR
*LOG TIME TO COMPLETE (A) AND LOAD USED.  FOR (B) LOG TOTAL 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. 
Posted by at No comments:

MONDAY. NOVEMBER 7. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HIL SPRINTS 

3) W.O.D
10 ROUNDS:
5 BURPEES
50M HILL SPRINT
REST 1-2 MINS
*FIND A LOCAL HILL, STICK A CONE AT THE START AND AT 50M MARK. EAACH EFFORT PERFORM 5 BURPEES AS QUICK AS POSSIBLE THEN SPRINT AS FAST AS POSSIBLE TO THE 50M MARK, REST UP TO 2 MINS BETWEEN EFFORTS. 



**RAMP WOD**
10 ROUNDS:
5 BURPEES
50M HILL SPRINT
REST 1-2 MINS
*FIND A LOCAL HILL, STICK A CONE AT THE START AND AT 50M MARK. EAACH EFFORT PERFORM 5 BURPEES AS QUICK AS POSSIBLE THEN SPRINT AS FAST AS POSSIBLE TO THE 50M MARK, REST UP TO 2 MINS BETWEEN EFFORTS

- 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)