Thursday, February 8, 2018

WEDNESDAY. JANUARY 31. 2018

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


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

2) WARM UP:

**SKILL WORK**
WTD TRAVELING JUMP SQUAT - WARM UP TECHNIQUE WITH LOAD


3) W.O.D
EVERY 4 MINS FOR 20 MINS:
200M RUN
10 WTD TRAVELING JUMP SQUAT #45 / 50' *USE SANDBAG OR BARBELL
5 RING MUSCLE UP
*PLACE SANDBAG LOAD OR BARBELL (BB) ON BACK FOR JUMP SQUATS. LOG IF ANY EFFORTS WERE MISSED AND AVG TIME TO COMPLETE EACH EFFORT. 


- 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. JANUARY 30. 2018

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


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

2) WARM UP:

**SKILL WORK**
DUMBBELL WORK - WARM UP SKILL FOR ALL MOVEMENTS UP TO WOD LOAD. 


3) W.O.D
(A) 3 ROUNDS FOR TIME:
20 CAL BIKE
20 DMBL DEADLIFT #50s
10 DMBL HANG SQT CLEAN #50s
10 DMBL PUSH PRESS #50s
(B) 4 X 15 - GHD SIT UP
*FOR (A) LOG TIME TO COMPLETE IN COMMENTS. 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, February 7, 2018

MONDAY. JANUARY 29. 2018

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND WALKING - SPEND ~15 MINS PRACTICING THIS SKILL THEN WOD. 


3) W.O.D
(A) AMRAP 10 MINS:
10 HANGING HIP TAPS
10 JUMP OVER BOX 24"
(B) 4 EFFORTS:
MAX 2 POINT PLANK
MAX HANDSTAND PUSH UP
REST 2-3 MIN BETWEEN EFFORTS.
*LOG TOTAL ROUNDS AND REPS FOR (A). LOG TIME FOR EACH PLANK AND FOLLOWING REPS FOR EACH EFFORT, DO NOT REST MOVING FROM PLANK TO HSPUs. 


- 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. JANUARY 26. 2018

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER SNATCH


3) W.O.D
(A) HANG POWER SNATCH 3-3-3-3
(B) FRONT RACK ALTERNATING STEP UP #95 MINIMUM / 20" BOX 16-16-16-16
(C) ALTERNATING DUMBBELL PUSH PRESS 16-16-16-16
(D) 5 MIN MAX - WEIGHTED STRICT PULL UP #30 
*FOR (A) USE 80% 1RM AND UP FOR ALL SETS. ON (B) AND (C) USE A LOAD THAT MAKES IT CHALLENGING BUT NOT IMPOSSIBLE TO ACHIEVE THE REQUIRED REPS. REST 90SEC TO 2 MIN BETWEEN ALL SETS. LOG REPS COMPLETED FOR (D) AS WELL. 


- 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. JANUARY 25. 2018

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHOULDER TAP - HANDSTAND POSITION AGAINST WALL


3) W.O.D
(A) FOR TIME:
150 DU
45 SHOULDER TAP
100 DU
30 SHOULDER TAP
50 DU
15 SHOULDER TAP
(B) 1 MIN MAX - BIKE CALS
*FOR SHOULDER TAPS COMPLETE THEM INVERTED AGAINST A WALL IF YOU ARE ABLE, THE ALTERNATIVE IS IN A PLANK POSITION ON ALL FOURS. 


- 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 6, 2018

WEDNESDAY. JANUARY 24

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
TOES TO BAR


3) W.O.D
(A) EMOM. 10 MIN:
10 UNBROKEN TOES TO BAR 
(B) EVERY 2 MIN FOR 20 MINS:
10 CAL ROW
10 DEADLIFT #185
10 HR PUSH UP
*COMPLETE (A) FOR QUALITY AND FEEL FREE TO ADD REP(S) IF NEEDED PER MINUTE IF YOU ARE CAPABLE. FOR (B) LOG THOUGHTS, IF COMPLETED RXd YOU MAY WANT TO ADD A REP TO EACH WHEN RE-VISITED. 


- 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. JANUARY 23. 2018

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**



3) W.O.D
(A) AMRAP 12 MIN:
4 BMU
4 STRICT HSPU
4 SQUAT CLEAN #135
(B) 4 X 15 - WEIGHTED HIP+BACK EXTENSION (GHD) #25 MINIMUM
*FOR (A) LOG TOTAL ROUNDS AND REPS COMPLETED. 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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Monday, February 5, 2018

MONDAY. JANUARY 22. 2018

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BIKE

3) W.O.D
EMOM 24 MIN:
MIN 1 - BIKE @ 45 RPM
MIN 2 - BIKE @ 55 RPM
MIN 3 - BIKE @ 65 RPM
MIN 4 - BIKE EASY
*LOG IF YOU WERE UNABLE TO COMPLETE AS RXd.


- 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 1 comment:
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