Wednesday, September 5, 2018

TUESDAY JULY 3. 2018

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


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

2) WARM UP:

**SKILL WORK**
ROW

3) W.O.D
10 ROUNDS FOR TIME:
5 STRICT HSPU
10 CAL ROW
*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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MONDAY. JULY 2. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP COMPLEX WITH LIGHT LOAD THEN BEGIN WORK SETS.

3) W.O.D
(A) COMPLEX 1-1-1-1-1
3 SNATCH PULL DOWN
1 FULL SNATCH
1 OVERHEAD SQUAT
(B) BACK SQUAT 6-6-6-6-6 @ 80% 1rm
(C) WITH A RUNNING CLOCK:
0-8 MIN > 21-15-9 OF:
DEADLIFT 225
BOX JUMP
HSPU
8 - 10 MIN > REST (LOAD BAR)
10 - 18 MIN > EMOM:
1 SNATCH @ COMPLEX MAX FROM (A)
*LOG LOADS FOR ALL SETS OF (A), LOAD USED FOR (B), AND TIME LOAD FOR (C). 

- 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, September 1, 2018

FRIDAY. JUNE 30. 2018

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


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

2) WARM UP:

**SKILL WORK**
ENDURANCE - WARM UP EXPLOSIVENESS
ELEVATE HR PRIOR TO BEGGINING WOD.

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. MANAGE MISSED ROUNDS IF NEEDED, 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).

- 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. JUNE 29. 2018

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


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

2) WARM UP:

**SKILL WORK**
SANDBAG - WARM UP WITH VARIOUS LOADS GROUND TO SHOULDER. 
PULL UP - WARM UP EFFICIENCY AND SHOULDERS

3) W.O.D
WITH A RUNNING CLOCK FOR REPS AND ROUNDS & REPS:
0:00 - 1:00 MAX PULL UPS
1:00 - 2:00 REST
2:00 - 3:00 MAX PULL UPS
3:00 - 4:00 REST
4:00 - 5:00 MAX PULL UPS
5:00 - 6:00 REST 
6:00 - 16:00 (AMRAP  10 MIN )
10 BURPEE OVER BOX
50' SANDBAG CARRY #150
10 BOX JUMP 24"
5 SANDBAG SQUATS #150
*LOG TOTAL PULL UP REPS (DURING REST PERIODS) , AND TOTAL ROUNDS AND REPS FOR AMRAP. 


- 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. JUNE 28. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TECHNIQUE TO A MEDIUM HEAVY 3RM 

3) W.O.D
5 ROUNDS FOR TIME:
400M RUN 
15 TOE TO BAR
10 PWR CLEAN & JERK #100 (OR 50% 1RM WHICHEVER IS GREATER)
REST 1:1
*LOG TIME TO COMPLETE AND KEEP INTENSITY HIGH 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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