Friday, December 28, 2018

THURSDAY. SEPTEMBER 20. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
KNEELING JUMP TO STAND - WARM UP TECHNIQUE (DEMO CLICK HERE)

3) W.O.D
(A) 5 ROUNDS
75' BEAR CRAWL
10 KNEELING JUMP TO STAND
10 BALL SLAM #30
(B) 4 X 10 - STRICT TOES TO BAR
*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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WEDNESDAY. SEPTEMBER 19. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SPLIT JERK - USE RACK FOR WARM UP ONLY AND WORK UP TO A HEAVY 2 REP SET FOR THE DAY, THEN BEGIN (A). DURING WARM UP MAKE SURE WE ARE ALTERNATING FRONT LEG EACH REP. 

3) W.O.D
(A) EMOM 15 MINS:
200M RUN
4 BAR MU
6 SPLIT JERK #135 *ALTERNATING FRONT LEG EACH REP. 
(B) 4 X :40 SEC EACH SIDE - SIDE PLANK
*LOG ROUNDS AND REPS COMPLETED FOR (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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TUESDAY. SEPTEMBER 18. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SNATCH COMPLEX - WARM UP WITH LIGHT LOAD THEN BEGIN (A)

3) W.O.D
(A) SNATCH COMPLEX 1-1-1-1-1
1 HANG POWER SNATCH
1 FULL SNATCH
1 SNATCH BALANCE
(B) 4 SPRINT ROUNDS EACH FOR TIME:
15 CAL BIKE
25 WALL BALLS 
REST 2:1
*LOG ALL WORKING SETS FOR (A), WORK UP TO A MAX FOR THE COMPLEX. FOR (B) GO HARD, GO FAST, AND SHOOT FOR UNBROKEN SETS OF WALLBALL. 

- 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. SEPTEMBER 17. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BURPEES - INTENSITY IS KEY TODAY WARM UP EFFICIENT TECHNIQUE

3) W.O.D
EMOM 20 MINS:
10 BURPEES
*FOR ANY AND ALL MISSED MINS COMPLETE (1) 400M RUN IMMEDIATELY AFTER AMRAP. EXAMPLE; IF YOU MISS 3 MINS YOU MUST RUN 1200M. 

- 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, December 27, 2018

FRIDAY. SEPTEMBER 14. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO WOD LOAD
BENCH PRESS - WARM UP TO WOD LOAD
CLEAN - WARM UP TO WOD LOAD

3) W.O.D
"LINDA"
10-9-8-7-6-5-4-3-2-1 OF:
DEADLIFT @ 150% BODY WEIGHT
BENCH PRESS @ 100% BODY WEIGHT
POWER CLEAN @ 75% BODY WEIGHT
*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. SEPTEMBER 13. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
ROWING - WARM UP EFFICIENT TECHNIQUE AND GET HEART RATE UP

3) W.O.D
(A) EMOM 12 MINS:
ODD - 15 CAL ROW
EVEN - 15 GHD SIT UP
(B) 4 X 15 BACK EXTENSION
*LOG IF ANY MINS WERE MISSED ON (A), IF ALL COMPLETED RXd ADD A REP TO EACH NEXT TIME AROUND. 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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WEDNESDAY SEPTEMBER 12. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
KB SWING - WARM UP EFFICIENT HIP HINGE
HANDSTAND PUSH UP (HSPU) - WARM UP TECHNIQUE

3) W.O.D
(A) FOR TIME:
175 DOUBLE UNDER
75 KB SWING 24KG
+ AT EACH BREAK IN ACTION COMPLETE 5 STRICT HSPU. 
(B) 4 X 10 - STRICT TOES TO BAR
*GOAL ON (A) TODAY IS BIG SETS OF DUs AND KB SWINGS, WITH ~5 TOTAL BREAKS.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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TUESDAY. SEPTEMBER 11. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN / POWER SNATCH - WARM UP TO WOD LOAD

3) W.O.D
"TOWER 7"
7 ROUNDS OF:
9 BURPEES
11 SQUAT CLEAN #105 / 11 POWER SNATCH #105
*ALTERNATE BETWEEN SQUAT CLEAN AND POWER SNATCH EACH ROUND. START WITH SQUAT CLEAN FIRST ROUND. 4 ROUNDS OF CLEAN AND 3 ROUNDS OF SNATCH TOTAL. 


- 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. SEPTEMBER 10. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BIKE - INTENSITY IS GOAL TODAY, GET HEART RATE UP PRIOR TO BEGINNING. 

3) W.O.D
0:00 - 5:00 EMOM (5 RD)
BIKE 15 CAL
5:00 - 6:00 REST
6:00 - 11:00 EMOM (5 RD)
50 DUs
11:00 - 12:00 REST
12:00 - 17:00 EMOM (5 RD)
BIKE 12 CAL
17:00 - 18:00 REST
18:00 - 23:00 EMOM (5 RD)
40 DUs
23:00 - 24:00 REST
24:00 - 29:00 EMOM (5 RD)
BIKE 10 CAL
29:00 - 30:00 REST
30:00 - 35:00 EMOM (5 RD)
30 DUs
*ATTEMPT TO GET IT DONE. IF YOU MISS A MIN OR NEED A MIN OF REST DO SO AND LOG THE MISSED MINS. 
*SCORE IS TOTAL RXd ROUNDS COMPLETED (30 TOTAL ROUNDS / MINS).
*COMPARE TO FRIDAY JUNE 30 2018. 


- 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, December 19, 2018

FRIDAY. SEPTEMBER 7. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BAR MU - WARM UP EFFICIENT TECHNIQUE THEN COMPLETE (A) 

3) W.O.D
(A) 2 MIN MAX - BAR MU
(B) 5 ROUNDS OF HALF REP AND NO REST RXd "BARBARA" FOR TIME:
10 PULL UP
15 PUSH UP
20 SIT UPS
25 AIR SQUAT
(C) 4 X 15 - BACK EXTENSION
*LOG REPS FOR (A), TIME TO COMPLETE (B), AND COMPLETE (C) FOR QUALITY. REST MINIMUM 5 MINS BETWEEN (A) & (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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THURSDAY. SEPTEMBER 6. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
DUMBBELL SQT - WARM UP TECHNIQUE

3) W.O.D
25-20-15-10-5 FOR TIME:
BIKE CALS
DUMBBELL SQUAT #50's
*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, December 18, 2018

WEDNESDAY. SEPTEMBER 5. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BEAR CRAWL - BE EFFICIENT, KEEP TORSO AND BACK PARALLEL TO GROUND WHILE TRAVELING, NO HIGH HIPS. 

3) W.O.D
3 ROUNDS FOR TIME:
800M RUN
100' BEAR CRAWL
20 KB SWING 32KG
*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. SEPTEMBER 4. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
WALL CLIMB - WARM UP TECHNIQUE

3) W.O.D
(A) 5 ROUNDS FOR TIME:
5 WALL CLIMB
20 CAL ROW
(B) BUY OUT FOR TIME:
100 STEP OVER BOX 24" WITH VEST #20
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) IN AS FEW SETS AS POSSIBLE, FOCUS ON DRIVING THROUGH FULL FOOT ON STEP OVER (HEEL AND BALL OF FOOT MAINLY AND NOT TOES). 

- 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. SEPTEMBER 3. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
CLEAN - WARM UP BAR PATH WITH BB THEN BEGIN (A)

3) W.O.D
(A) CLEAN DROPS 3-3-3-3
(B) SQUAT CLEAN 5-5-5-5
(C) CLEAN PULL WITH CONTROLLED DECENT 3-3-3 @ 125% 1RM
*LOG LOADS ACCOMPLISHED FOR ALL AND WORK AT THE HEAVIEST LOADS TECHNIQUE WILL ALLOW. FOR (C) THE CONTROLLED DECENT SHOULD BE ~5 SEC TEMPO FROM THE FINISH TO DOWN EACH REP, PULL IS AT NORMAL SPEED. 

- 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. AUGUST 31. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SPRINT - WARM UP ADEQUATELY FOR HIGH OUTPUT EFFORTS.

3) W.O.D
(A) 10 EFFORTS FOR TIME:
200M SPRINT
REST 1 MIN
(B) 4 X 25 EACH SIDE - STANDING BANDED TWIST *USE MEDIUM BAND
*LOG WORKING TIME FOR (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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THURSDAY. AUGUST 30. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
CHEST TO BAR PULL UP - WARM UP EFFICIENCY

3) W.O.D
(A) 5 EFFORTS, EACH AS FAST AS POSSIBLE:
8 SANDBAG G2S #100
10 C2B PULL UP
100' SLED SPRINT
REST 2MIN
(B) BUY OUT - 50 WEIGHTED SIT UPS #30
*LOG TOTAL WORKING TIME FOR (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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WEDNESDAY. AUGUST 29. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
POWER CLEAN

3) W.O.D
(A) POWER CLEAN + JERK 3-3-3-3 *ONLY JERK THE FINAL REP EACH SET.
(B) 10-8-6-4-2 FOR TIME: 
BENCH PRESS AT BODY WEIGHT
DUMBBELL BOX STEP OVER 50's
(C) BUY OUT - 10 MIN MAX CAL BIKE
*FOR (A) LOG LOADS ACCOMPLISHED EACH SET. LOG TIME TO COMPLETE (B) AS WELL. FOR (C) SHOOT FOR 65+ RPM FOR THE DURATION. 


- 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. AUGUST 28. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP TO WOD LOAD (A) 

3) W.O.D
(A) EVERY 2 MINS FOR 14 MINS:
10 CAL ROW
3 SQUAT SNATCH @75% 1RM
(B) SNATCH PULL WITH CONTROLLED DECENT 3-3-3-3
*LOG IF ANY EFFORTS WERE MISSED ON (A) AND LOAD USED. COMPLETE (B) FOR QUALITY, THE CONTROLLED DECENT SHOULD BE ~5 SECONDS TEMPO FROM THE FINISH BACK TO BOTTOM. 


- 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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