Monday, June 24, 2019

MONDAY. DECEMBER 31. 2018

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


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

2) WARM UP:

**SKILL WORK**
RING MU - WARM UP TECHNIQUE

3) W.O.D
(A) 2 ROUNDS FOR TIME:
15 RING MU
25 HSPU
(B) EMOM.10 MIN:
10 GHD SIT UP
*LOG TIME TO COMPLETE (A) AND IF ANY ROUNDS OF (B) WERE MISSED. IF NO ROUNDS OF (B) MISSED ADD A REP NEXT TIME AROUND. 

- 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, June 17, 2019

FRIDAY. DECEMBER 28. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO (B) WOD LOAD THEN BEGIN SQUATS FOR (A)

3) W.O.D
(A) EMOM 10:
ODD - 2 BACK SQUAT @ 70%1RM
EVEN - 3 BACK SQUAT @70%1RM
(B) EVERY 90 SEC FOR 14 MIN (21 EFFORTS):
1 CLEAN & JERK @75% 1RM
*LOG IF ANY EFFORTS WERE MISSED ON EITHER AND LOADS USED. 

- 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. DECEMEBR 27. 2018

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


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

2) WARM UP:

**SKILL WORK**
SHUTTLE RUNNING

3) W.O.D
(A) EMOM 20 MINS:
ODD MIN - 2 X 100YD SHUTTLE (FWD 25 YD , BACKWARDS 25 YDS X 2)
EVEN MIN - 10 BURPEES
(B) 50 WEIGHTED SIT UP #30
*LOG IF ANY MINS WERE MISSED ON (A) AND COMPLETE (B) FOR QULITY 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. 
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WEDNESDAY. DECEMBER 26. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH + OHS - WARM UP TO WOD LOAD IN SETS OF 5 REPS.

3) W.O.D
FOR TIME:
100 DUs
THEN 
10-9-8-7-6-5-5-5 OF:
POWER SNATCH #95
OHS #95
TOES TO BAR
*LOG TIME TO COMPLETE. SHOOT FOR UNBROKEN T2B. 

- 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 12, 2019

TUESDAY. DECEMBER 25. 2018

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


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

2) WARM UP:

**SKILL WORK**
ALTERNATING SINGLE ARM DUMBBELL BENCH PRESS - REVIEW TECHNIQUE. 

3) W.O.D
(A) FRONT SQUAT 5-5-3-3-3
(B) 5 ROUNDS FOR MAX REPS:
MAX REPS SUPINE RING ROW
MAX ALTERNATING SINGLE ARM DUMBBELL BENCH PRESS @25% BW EACH ARM
REST 2 MIN
*LOG LOADS ACCOMPLISHED FOR (A) AND TOTAL REPS COMPLETED FOR (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. DECEMBER 24. 2018

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


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

2) WARM UP:

**SKILL WORK**
BIKE ENDURANCE - WARM UP WITH A FEW SHORT 7-10 CAL SPRINTS

3) W.O.D
(A) 5 ROUNDS WITH A CONTINUOUS CLOCK (17:30 TOTAL TIME):
2 MIN @ 50+ RPM (EASY)
1 MIN @ 60+ RPM (MILD)
:30 SEC @ 70+ RPM (NOT SO MILD)
...REPEAT FOR 5 ROUNDS.
(B) BUY OUT - DUMBBELL SIDE BEND 4 X 15 LEFT + RIGHT  #50
*ON (A) EACH ROUND IS 3:30 FOR A TOTAL OF 17:30 TIME AFTER 5 ROUNDS. YOU MAY NOT GET OFF THE BIKE AND ALL RPM REQUIREMENTS MUST BE MET FOR EFFECTIVENESS. ANY THOUGHTS ON THIS LOG IT. 
*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. 
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Wednesday, May 22, 2019

FRIDAY. DECEMBER 21. 2018

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


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

2) WARM UP:

**SKILL WORK**
RING MU & STRICT HSPU - WORK SKILL AND WARM UP BUT NOT TO THE POINT OF FATIGUE.

3) W.O.D
AMRAP 20 MIN:
2 RING MU
4 HSPU *STRICT IF CAPACITY ALLOWS.
6 BOX JUMP 36"
*LOG TOTAL ROUNDS AND REPS. ONLY GO STRICT ON HSPU IF YOU THINK YOU CAN GET MORE THAN 10 ROUNDS DOING SO.

- 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, May 15, 2019

THURSDAY. DECEMBER 20. 2018

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


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

2) WARM UP:

**SKILL WORK**
BACK SQUAT - WARM UP TO 75% 1RM IN SETS OF 3. 

3) W.O.D
(A) BACK SQUAT 5-5-5-5 @ 75% - 80% 1RM 
2 MIN REST BETWEEN SETS
(B) 3 ROUNDS FOR MAX REPS:
20 CAL ROW SPRINT
MAX SET OVERHEAD SQUATS #95
REST 3 MINS
*LOG LOAD USED FOR (A) AND USE THE SAME LOAD FOR ALL SETS (75% - 80% 1RM), MAKE A DICISION BEFORE YOU START AND STICK WITH IT. ADHERE TO THE REST PERIODS. FOR (B) LOG OHS REPS COMPLETED FOR EACH SET, IF POSSIBLE USE ALWAY SQUAT SNATCH THAT FIRST REP OF EACH SET. REST ~10 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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WEDNESDAY. DECEMBER 19. 2018

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


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

2) WARM UP:

**SKILL WORK**
SHUTTLE - WARM UP TECHNIQUE

3) W.O.D
(A) EVERY 3 MIN AFAP (AS FAST AS POSSIBLE) FOR 15 MINS:
2 x 60YD PRO SHUTTLE
5 BAR FACING BURPEE 
5 HANG POWER CLEAN 115
(B) ACCUMULATE 3 MINS EACH SIDE - 2 POINT GLUTE HAM PRONE PLANK
*LOG IF ANY ROUNDS WERE MISSED ON (A) AND COMPLETE (B) FOR QUALITY WITH AS FEW BREAKS AS POSSIBLE. 

2-POINT GLUTE HAM PRONE PLANK


- 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, May 13, 2019

TUESDAY. DECEMBER 18. 2018

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


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

2) WARM UP:

**SKILL WORK**
WARM UP ALL MOVEMENTS.

3) W.O.D
EMOM 21 MIN:
1ST MIN; 10 to 12 CAL BIKE
2ND MIN; 5 to 8 STRICT PULL UP
3RD MIN; 7 to10 RING DIP
... CONTINUE TO REPEAT FOR 21 MINUTES (SCORED AS ROUNDS, 21 ROUNDS TOTAL). 
*LOG REP SCHEME USED AND IF ANY MINS 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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Monday, May 6, 2019

MONDAY. DECEMBER 17. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE - WARM UP TECHNIQUE TO MEDIUM / HEAVY THEN BEGIN (A)

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) DROP SNATCH 3-3-3-3
(C) SNATCH PULL DOWNS (PANDA) 3-3-3-3
*WORK UP TO THE HEAVIEST POSSIBLE LOAD FOR ALL MOVEMENTS. LOG HEAVIEST LOADS ACCOMPLISHED FOR EACH. BEST TO LOG ALL WORKING SETS, FIRST WORKING SET SHOULD NOT BE MORE THAN 15% LIGHTER THAN THE FINAL SET.
- 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. DECEMBER 14. 2018

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


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

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS (DUs) - WARM UP EFFICIENT TECHNIQUE THEN BEGIN (A).

3) W.O.D
(A) "FLIGHT SIMULATOR" FOR TIME:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 OF:
UNBROKEN DUs
(B) ACCUMULATE 5 MINS - WEIGHTED PRONE PLANK #45 PLATE 
*LOG TIME TO COMPLETE (A) AND ANY TRIP UP DURING A SET WILL REQUIRE RE DOING THAT SET UNTIL COMPLETED UNBROKEN. COMPLETE (B) FOR QUALITY WITH AS FEW BREAKS AS POSSIBLE. 

- 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 13. 2018

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


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

2) WARM UP:

**SKILL WORK**
RING MU - WARM UP EFFICIENT TECHNIQUE / SKILL THEN BEGIN (A). 

3) W.O.D
(A) EMOM 10 MINS:
3-5 RING MUs
(B) 21-18-15-12 OF:
ALTERNATING FRONT RACK STEP UPS 20" @ #115
PUSH JERK #115
*LOG REPS EACH ROUND FOR (A) AND TIME TO COMOPLETE (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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WEDNESDAY. DECEMBER 12. 2018

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


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

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO ABPOUT 70% 1RM THEN BEGIN (A) WORK SETS. 

3) W.O.D
(A) FRONT SQUAT 3-3-3-1-1-1
(B) EMOM 16 MIN:
ODD MINS - 15 CAL ROW
EVEN MINS - 10 CLAPPING PUSH UP
(C) ACCUMULATE 2 MINS - OVERHEAD BB HOLD @ 110% PRESS 1RM
*LOG LOADS ACCOMPLISHED FOR (A) AND LOG IF ANY MINS WERE MISSED ON (B). COMPLETE (C) IN AS FEW SETS AS POSSIBLE. 

- 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 11. 2018

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


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

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - WARM UP TO 80% 1RM (WOD LOAD)

3) W.O.D
EVERY 2 MIN FOR 16 MINS:
12 CAL BIKE
3 SQUAT SNATCH @ 80%1RM *TOUCH & GO FOR SKILL
*LOG IF ANY ROUNDS OR REPS WERE MISSED. TOTAL POSSIBLE SCORE IS 10 ROUNDS. 


- 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, April 24, 2019

MONDAY. DECEMBER 10. 2018

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


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

2) WARM UP:

**SKILL WORK**
BAR MU - WARM UP EFFECTIVE TECHNIQUE

3) W.O.D
FOR TIME:
20 BACK EXTENSION
10 HSPU
30 BURPEE
20 BACK EXTENSION
10 HSPU
20 BAR MU
20 BACK EXTENSION
10 HSPU
10 BURPEE BAR MU
*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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Wednesday, April 17, 2019

FRIDAY. DECEMBER 7. 2018

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


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

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO 80% 1RM AFTER COMPLETETING (A). 

3) W.O.D
(A) 12 MINS OR LESS - FIND PUSH PRESS 1RM FOR THE DAY
(B) EVERY 30 SEC FOR 10 MINS:
1 SQUAT CLEAN @ 80%1RM
*LOG LOAD ACHEIVED FOR (A), AND NO MORE THAN 6-8 SINGLES TO FIND 1RM. FOR (B) LOG LOAD USED AND IF ANYU SETS 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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THURSDAY. DECEMBER 6. 2018

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


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

2) WARM UP:

**SKILL WORK**
GHD SIT UP - WARM UP TECHNIQUE *IF ABLE GO WEIGHTED FOR WOD #10 MEDBALL

3) W.O.D
(A) EMOM 20 MIN:
ODD MINS - 200M SPRINT
EVEN MINS - 10 GHD SIT UP
(B) BANDED ROTATIONS - 5 X 15 EACH SIDE *USE STRONG BAND.
*FOR (A) LOG IF ANY MINS WERE MISSED. ON (B) COMPLETE 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:
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