Wednesday, December 28, 2016

MONDAY. DECEMBER 26. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DUs UNBROKEN

3) W.O.D
(A) FOR TIME:
350 DUs
+ AT EACH BREAK IN ACTION COMPLETE 15 CAL ROW. 
(B) ACCUMULATE 2 MINS - L-SIT
*LOG NUMBER OF BREAKS AND TIME TO COMPLETE (A). FOR (B) SPEND A TOTAL OF 2 MINS IN AN L-SIT POSITION, IT MAY TAKE YOU 10 MINS BUT ONLY COUNT THE TIME SPENT IN AN ACTUAL L-SIT. 



**RAMP WOD**
(A) FOR TIME:
200 DUs
+ AT EACH BREAK IN ACTION COMPLETE 15 CAL ROW. 
(B) ACCUMULATE 2 MINS - L-HANG
*LOG NUMBER OF BREAKS AND TIME TO COMPLETE (A). FOR (B) SPEND A TOTAL OF 2 MINS IN AN L-HANG POSITION, IT MAY TAKE YOU 10 MINS BUT ONLY COUNT THE TIME SPENT IN AN ACTUAL L-HANG. 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:

FRIDAY. DEEMBER 23. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
(A) FOR TIME
30 GHD SIT UP
30 BACK EXTENSION
30 RING DIP
20 GHD SIT UP
20 BACK EXTENSION
20 RING DIP
10 GHD SIT UP
10 BACK EXTENSION
10 RING DIP
(B) 4 X MAX HANDSTAND HOLD
*LOG TIME TO COMPLETE (A) AND TIMES FOR EACH EFFORT OF (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. DECEMEBR 22. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO BODYWEIGHT

3) W.O.D
"SHAM"
7 ROUNDS FOR TIME:
11 DEADLIFT @ BW
100M RUN
*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. DECEMBER 21. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN -  WARM UP TO 75@ 1RM IN SETS OF 3. 

3) W.O.D
EMOM.24 MIN:
MIN 1 - 12 CAL ROW
MIN 2 - 8 BOX JUMP  36"
MIN 3 - 4 POWER CLEAN @ 75% 1RM
...REPEAT UNTIL 24 MINS IS COMPLETE. 
*LOG IF YOU MISSED ANY MINS AND LOAD USED. SCALE AS NEEDED. 



**RAMP WOD**
EMOM.18 MIN:
MIN 1 - 10 CAL ROW
MIN 2 - 8 BOX JUMP  24"
MIN 3 - 4 POWER CLEAN @ 75% 1RM
...REPEAT UNTIL 24 MINS IS COMPLETE. 
*LOG IF YOU MISSED ANY MINS AND LOAD USED. 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:

TUESDAY. DECEMBER 20.16

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UP

3) W.O.D
(A) FOR TIME:
60 PULL UP
120 DUs
40 PULL UP
80 DUs
20 PULL UP
40 DUs
(B) 4 X 15 - KB SIDE BENDS #32KG
*LOG TIME TO COMPLETE (A) AND GET (B) DONE FOR QUALITY NOT TIME. 


**RAMP WOD**
(A) FOR TIME:
30 PULL UP
60 DUs
20 PULL UP
40 DUs
10 PULL UP
20 DUs
(B) 4 X 15 - KB SIDE BENDS #24KG
*LOG TIME TO COMPLETE (A) AND GET (B) DONE 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. 
Posted by at No comments:

Monday, December 19, 2016

MONDAY. DECEMBER 19. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS

3) W.O.D
(A) PUSH PRESS 3-3-3-1-1-1-1
(B) WEIGHTED PULL UP 2-2-2-2-2
*LOG LOADS FOR ALL WORKING SETS.




**RAMP WOD**
(A) PUSH PRESS 3-3-3-1-1-1-1
(B) WEIGHTED PULL UP 2-2-2-2-2
*LOG LOADS FOR ALL WORKING SETS.

- 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, December 16, 2016

FRIDAY. DECEMBER 16. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
FOR TIME:
RUN 5K
*LOG TIME AND COMPARE TO OCTOBER 7. 2016.



**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. DECEMBER 15. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING PUSH UPS

3) W.O.D
(A) 3 ROUNDS FOR TIME:
200M EMPTY SLED PUSH
20 WALL BALLS #30
20 RING PUSH UPS
(B) ACCUMULATE 3 MINS - L HANG
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCOMPLISH (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:

WEDNESDAY. DECEMBER 14. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO BODY WEIGHT

3) W.O.D
4 ROUNDS FOR TOTAL REPS:
1 MIN PULL UPS
1 MIN DEADLIFT BODY WEIGHT
1 MIN DOUBLE UNDERS
1 MIN REST.
*IF POSSIBLE LOG TOTAL REPS FOR EACH ROUND AND COMBINE FOR A TOTAL SCORE. A TOTAL SCORE IS THE MINIMUM, BUT NICE TO KNOW HOW YOUR PACE WENT WHEN YOU REFLECT BACK. 


**RAMP WOD**
3 ROUNDS FOR TOTAL REPS:
1 MIN PULL UPS
1 MIN DEADLIFT 75% BODY WEIGHT
1 MIN DOUBLE UNDERS
1 MIN REST.
*IF POSSIBLE LOG TOTAL REPS FOR EACH ROUND AND COMBINE FOR A TOTAL SCORE. A TOTAL SCORE IS THE MINIMUM, BUT NICE TO KNOW HOW YOUR PACE WENT WHEN YOU REFLECT BACK. 

- 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. DECEMBER 13. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THURUSTERS

3) W.O.D
27-21-15-9 FOR TIME (OPEN 15.5):
ROW CAL
THRUSTERS #95
*LOG TIME TO COMPLETE AND COMPARE TO OPEN WOD 15.5 PERFORMANCE.




**RAMP WOD**
27-21-15-9 FOR TIME (OPEN 15.5):
ROW CAL
THRUSTERS #95
*LOG TIME TO COMPLETE AND COMPARE TO OPEN WOD 15.5 PERFORMANCE. SCALE ONLY IF ABSOLUTELY NECCESSARY. 

- 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. DECEMBER 12. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D
(A) AMRAP.5 MIN:
BURPEE CHEST TO BAR PULL UP
-REST 2 MIN-
(B) AMRAP.3 MIN:
BURPEE BOX JUMP 24"
-REST 2 MIN-
(C) AMRAP 1 MIN:
BURPEES
*LOG TOTAL REPS FOR EACH A/B/C. COMPARE TO FEBRUARY 5 2016.




**RAMP WOD**
(A) AMRAP.5 MIN:
BURPEE  PULL UP
-REST 2 MIN-
(B) AMRAP.3 MIN:
BURPEE BOX JUMP 20"
-REST 2 MIN-
(C) AMRAP 1 MIN:
BURPEES
*LOG TOTAL REPS FOR EACH A/B/C. COMPARE TO FEBRUARY 5 2016.

- 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)