Monday, February 20, 2017

MONDAY. FEBRUARY 20. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP

3) W.O.D
(A) FOR TIME:
30  DEFICIT HANDSTAND PUSH UP (~4" DEFICIT)
(B) BUY OUT - 100 BANDED FACE PULLS
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY. 



**RAMP WOD**
(A) FOR TIME:
30 HANDSTAND PUSH UP 
(B) BUY OUT - 100 BANDED FACE PULLS
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY. 
- 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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FRIDAY. FEBRUARY 17. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) COMPLEX 1-1-1-1-1-1
THE COMPLEX CONCSIST OF:
1 HANG SQUAT SNATCH
1 POWER SNATCH
2 OVERHEAD SQUAT
(B) SNATCH HIGH PULL 3-3-3-3
*LOG LOADS FOR ALL SETS BOTH (A) & (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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Saturday, February 18, 2017

THURSDAY. FEBRUARY 16. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GHD SIT UP

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. COMPARE TO JUNE 23, 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. 
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Thursday, February 16, 2017

WEDNESDAY. FEBRUARY 15. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UP

3) W.O.D
FOR TIME:
40 CAL BIKE
50 BACK SQUAT #135
60 PULL UP
*LOG TIME TO COMPLETE.



**RAMP WOD**
FOR TIME:
30 CAL BIKE
40 BACK SQUAT #115
50 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. 
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Tuesday, February 14, 2017

TUESDAY. FEBRUARY 14. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLED PULL 

3) W.O.D
(A) 4 X 25YD SLED PULL *HEAVY
(B) 3 ROUNDS FOR TIME:
20 PUSH JERK #115
30 JUMP OVER BOX 24"
40 SIT UPS
*LOG LOAD USED FOR (A) AND TIME TO COMPLETE (B).



**RAMP WOD**
(A) 4 X 25YD SLED PULL *HEAVY
(B) 3 ROUNDS FOR TIME:
10 PUSH JERK #95
20 JUMP OVER BOX 20"
30 SIT UPS
*LOG LOAD USED 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, February 13, 2017

MONDAY FEBRUARY 13. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) FOR TIME:
ROW 5K
(B) 10 ROUNDS FOR TIME:
40 DUs UNBROKEN
*LOG TIME TO COMPLETE (A). FOR (B) EACH ROUND MUST BE UNBROKEN REPS. 



**RAMP WOD**
FOR TIME:
ROW 5K
*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, February 9, 2017

FRIDAY. FEBRUARY 10. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP

3) W.O.D
(A) FOR TIME:
50 BAR MUSCLE UPS
(B) 2 MIN MAX - AIR SQUAT
(C) BUY OUT - 5 X TO FAILURE WEIGHTED BACK EXTENSION
*LOG TIME TO COMPLETE (A) AND REPS FOR (B). FOR (C) COMPLETE REPS EACH SET TIL FAILURE THEN REST AS NEEDED. LOG LOAD USED AND REP RANGES FOR (B) AS WELL.



**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. FEBRUARY 9. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DUMBBELL SNATCH - WARM UP TECHNIQUE TO WOD LOAD

3) W.O.D
(A) 5 ROUNDS FOR TIME:
16 CAL AIR DYNE
8 DUMBEEL SNATCH #75
(B) BUY OUT - 5 X 10  STRICT TOES TO BAR
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) 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. FEBRUARY 9. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO WOD LOAD.

3) W.O.D
FOR TIME:
100 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
80 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
60 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
40 DUs
10 FRONT SQUATS #135
10 HANDSTAND PUSH UP
*LOG TIME TO COMPLETE IN COMMENTS. IF YOU HAVE A #100-#115 LB SAND BAG USE THAT INSTEAD OF BARBELL IN A FRONT SQUAT (HUG HOLD). 



**RAMP WOD**
FOR TIME:
75 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
60 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
45 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
30 DUs
10 FRONT SQUATS #115
4 WALL CLIMB
*LOG TIME TO COMPLETE IN COMMENTS. IF YOU HAVE A #100-#115 LB SAND BAG USE THAT INSTEAD OF BARBELL IN A FRONT SQUAT (HUG HOLD). 

- 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, February 7, 2017

TUESDAY. FEBRUARY 7. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING MUSCLE UP

3) W.O.D
EMOM 18 MIN:
MIN 1 - 15 CAL ROW
MIN 2 - 15 BOX JUMPS 24"
MIN 3 - 5 RING MUSCLE UPS
... CONTINUE TO REPEAT FOR 18 MINS. 
*LOG IF ANY ROUNDS WERE MISSED. 



**RAMP WOD**
EMOM 18 MIN:
MIN 1 - 10 CAL ROW
MIN 2 - 10 BOX JUMPS 20"
MIN 3 - 10 PULL UP
... CONTINUE TO REPEAT FOR 18 MINS. 
*LOG IF ANY ROUNDS WERE MISSED. 

- 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, February 5, 2017

MONDAY. FEBRUARY 6. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN 

3) W.O.D
(A) CLEAN & JERK 1-1-1-1-1-1-1
(B) CLEAN DEADLIFT 3-3-3-3
(C) 4 X :30 FRONT RACK HOLDS @ 125%  1RM SQUAT CLEAN 
*LOG LOADS FOR ALL. 



**RAMP WOD**
(A) ~15 MINS - FIND CLEAN & JERK 1RM
(B) CLEAN DEADLIFT 3-3-3-3
(C) 4 X :30 FRONT RACK HOLDS @ 125%  1RM SQUAT CLEAN 
*LOG LOADS FOR ALL. 

- 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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