Tuesday, January 29, 2019

FRIDAY. OCTOBER 19. 2018

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


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

2) WARM UP:

**SKILL WORK**
PULL UPS - WARM UP FOR UNBROKEN SETS

3) W.O.D
6 ROUNDS FOR TIME:
15 PULL UPS 
30 AIR SQUAT
100' BEAR CRAWL
REST 90 SEC
*GOAL IS UNBROKEN EACH ROUND AS FAST AS POSSIBLE. LOG TIME TO COMPLETE, MINUS THE 7.5 MINUTES REST. 

- 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. OCTOBER 18. 2018

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


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

2) WARM UP:

**SKILL WORK**
TIRE FLIPS - WARM UP ADEQUATELY 

3) W.O.D
(A) FOR TIME:
30 ROW CAL
10 TIRE FLIPS
25 ROW CAL
8 TIRE FLIPS
20 ROW CAL
6 TIRE FLIPS
15 ROW CAL
4 TIRE FLIPS
10 ROW CAL
2 TIRE FLIPS
(B) FOR TIME: 
400M OVERHEAD BB CARRY *CLEAN GRIP
*USE THE HEAVIEST TIRE YOU GOT FOR (A) AND LOG TIME TO COMPLETE. COMPLETE (B) AS QUICKLY AS POSSIBLE AND MAINTAIN ACTIVE LOCKOUT THROUGHOUT. 

- 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 OCTOBER 17. 2018

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


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

2) WARM UP:

**SKILL WORK**
THRUSTER - WARM UP WITH BANDED FRONT SQUAT 3-3-3

3) W.O.D
(A) 15 MIN - FIND THRUSTER 5RM
(B) "HELEN"
*LOG LOAD ACHIEVED 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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TUESDAY. OCTOBER 16. 2018

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


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

2) WARM UP:

**SKILL WORK**
HOLDS - WARM UP STRONG FOUNDATION FOR EACH

3) W.O.D
(A) WITH A RUNNING 20 MIN CLOCK:
EVERY 2 MIN FOR 10 MIN;
40 SEC WALL SIT
10 CAL BIKE SPRINT
THEN RIGHT IN TO EVERY 2 MIN FOR 10 MIN;
40 SEC HANDSTAND HOLD 
40 DUs
(B) 4 X 10 - STRICT TOES TO BAR WITH ANKLE WEIGHTS #5s
*LOG IF ANY ROUNDS MISSED FOR (A), AND COMPLETE (B) FOR QULAITY, USE 5LB ANKLE WEIGHTS IF AVAILABLE. 


- 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 15, 2019

MONDAY. OCTOBER 15. 2018

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


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

2) WARM UP:

**SKILL WORK**
KB WINDMILL - WARM UP TECHNIQUE WITH LIGHT LOAD THEN BEGIN (A)

3) W.O.D
(A) 5 X 5 EACH ARM - KB WINDMILL
(B) EVERY 2 MIN FOR 10 MIN:
3 HANG POWER SNATCH
(C) EVERY 3 MIN FOR 18 MINS:
5 BACK SQUAT @ 80% 1RM
*FOR (A) WORK UP TO A HEAVY KB. FOR ALL (A/B/C) LOG LOADS USED FOR ALL WORKING SETS. 

- 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. OCTOBER 12. 2018

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


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

2) WARM UP:

**SKILL WORK**
HILL SPRINT - WARM UP ADEQUATELY 

3) W.O.D
(A) 10 X 50yd HILL SPRINT
(B) 2 MIN MAX - DOUBLE UNDERS *SHOOT FOR UNBROKEN.
(C) 4 X 30 SEC - STABILITY PLANK PIKE UPS
*FOR (A) REST AS NEEDED BETWEEN EFFORTS (~2 MIN), THESE SHOULD BE ALL OUT EFFORTS. LOG REPS COMPLETED FOR (B) AND GET (C) DONE FOR QUALITY NOT TIME. COMPARE DAY TO SEPTEMBER 21 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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THURSDAY. OCTOBER 11. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO 70% THEN BEGIN (A)
SUMO DEADLIFT HIGH PULL - WARM UP WITH C&J STOP AT 115 IN SETS OF 5 REPS. 

3) W.O.D
(A) EVERY 2 MIN FOR 10 MIN:
1 CLEAN & JERK *FINISH AT OR NEAR 1RM AND START AT ~70% 1RM
(B) 15-12-9-6-3:
SUMO DEADLIFT HIGH PULL #95
BURPEE OVER BAR
*LOG ALL LOADS FOR (A). GO HARD ON (B) AND 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. OCTOBER 10. 2018

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


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

2) WARM UP:

**SKILL WORK**
WALL CLIMB - WARM UP SHOULDERS & CORE
RUNNING - SHOOT FOR EFFICIENT TECHNIQUE WHILE AT A CHALLENGING PACE.

3) W.O.D
WITH A RUNNING 15 MIN CLOCK:
1 MILE RUN
THEN AMREP):
20 KB SWING 24KG
5 WALL CLIMB
*LOG MILE TIME AND TOTAL REPS COMPLETED (KB SWING AND WALL CLIMB ONLY APPLY) WHEN TIME EXPIRED (15 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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TUESDAY. OCTOBER 9. 2018

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


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

2) WARM UP:

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

3) W.O.D
(A) EVERY 2 MIN FOR 16 MIN:
12 CAL BIKE
5 FRONT SQUAT @70% 1RM
(B) FOR LOAD:
WEIGHTED PULL UP 3-3-3-1-1-1-1
*LOG IF ANY MINS WERE MISSED AND LOAD USED FOR (A). ON (B) COMPLETE WITH ADEQUATE REST BETWEEN EFFORTS, LOG LOADS FOR ALL WORKING SETS AND FINISH AT A 1RM.

- 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, January 14, 2019

MONDAY. OCTOBER 8. 2018

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


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

2) WARM UP:

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

3) W.O.D
(A) FOR TIME:
20 ROPE CLIMBS
+ EMOM 10 KB PUSH UP 
(B) 4 x 15 - WEIGHTED BACK EXTENSION #30 BALL
* 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. OCTOBER 5. 2018

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


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

2) WARM UP:

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

3) W.O.D
(A) EVERY 90 SEC / 15 MINS:
3 SQUAT SNATCH @70% 1RM *TOUCH & GO PREFERRED NOT REQUIRED
(B) FRONT SQUAT 5-5-5-5 @ 80% 1RM
(C) 5 X 10 - STRICT TOES TO BAR
*COMPLETE (A) AND NOTE ANY MISSES OR DIFFICULTIES, AS WELL AS LOAD USED. COMPLETE (B) WITH ~3 MIN REST BETWEEN SETS. FEEL FREE TO COMPLETE SETS OF (C) BETWEEN SETS OF (B) BUT REST NO LESS THAN 2 MINS AFTER COMPLETING A SET OF (C) BEFORE ATTEMPTING A SET OF (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. OCTOBER 4. 2018

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


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

2) WARM UP:

**SKILL WORK**
JUMP OVER BOX - FOCUS ON FULL EXTENSION OF HIPS ON TAKE OFF
ROW - COMPLETE ~20 CAL BANDED ROW PRIOR TO BEGINNING WOD

3) W.O.D
(A) EMOM 16 MIN:
ODD MIN - 15 CAL ROW
EVEN MIN - 10 JUMP OVER BOX 24"
(B) BUY OUT - 50 RING DIPS
*LOG IF ANY MINS WERE MISSED ON (A), AND COMPLETE (B) IN AS FEW SETS AS POSSIBLE 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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Thursday, January 10, 2019

WEDNESDAY. OCTOBER 3. 2018

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


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

2) WARM UP:

**SKILL WORK**
HANG POWER CLEAN - WARM UP TO WOD WEIGHT (70% 1RM CLEAN).

3) W.O.D
(A) ACCUMULATE 3 MINS IN AN ACTIVE HANG.
(B) AMRAP 12 MIN:
200M RUN
8 HSPU
4 HANG PWR CLEAN @70% 1RM
*LOG NUMBER OF BREAKS TO ACCOMPLISH (A). LOG ROUNDS AND 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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Tuesday, January 8, 2019

TUESDAY. OCTOBER 2. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE - WARM UP TECHNIQUE THEN BEGIN (A). ALL WORKING SETS SHOULD BE WITHIN 15% OF 2RM LOAD IDEALLY.

3) W.O.D
(A) SNATCH BALANCE 2-2-2-2-2
(B) "FRAN"
*LOG LOADS ACCOMPLISHED FOR (A), FINISH AT A 2RM. LOG TIME TO COMPLETE FRAN. 

- 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. OCTOBER 1. 2018

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


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

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS - WARM UP EFFICIENCY FOR MANDATORY UNBROKEN SETS. 

3) W.O.D
(A) 5 ROUNDS FOR TIME:
20 CAL ROW
50 UNBROKEN DOUBLE UNDERS
(B) BUY OUT - 1 MILE RUN (COOL DOWN)
*LOG TIME FOR (A), IF ANY SET OF DUs IS BROKEN IT MUST BE RESTARTED UNTIL UNBROKEN. COMPLETE (B) AS A COOL DOWN. 

- 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, January 7, 2019

FRIDAY. SEPTEMBER 28. 2018

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


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

2) WARM UP:

**SKILL WORK**
BURPEE PULL UP - USE A BAR 8-12" ABOVE EXTENDED REACH

3) W.O.D
(A) FOR TIME:
100 BURPEE PULL UP
(B) 50 WEIGHTED SIT UP #30
*IF YOUR UP TO IT, USE A VEST FOR (A) BUT NOT REQUIRED. LOG TIME TO COMPLETE. (B) IS 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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THURSDAY. SEPTEMBER 27. 2018

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


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

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP TO BODY WEIGHT

3) W.O.D
FOR TIME (5 ROUND COUPLET): 
20-18-16-14-12 OF
ROW CAL
10-8-6-4-2 OF
BENCH PRESS BODY WEIGHT
(B) 4 X 10 EACH SIDE - MED BALL SPLITTER SLAM
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) WITH EXPLOSIVE INTENSITY. 

- 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 26. 2018

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


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

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - WARM UP TO WOD WEIGHT

3) W.O.D
FOR TIME:
50 DUs
18 C2B PULL UP
9 SQUAT SNATCH #115
50 DUs
15 C2B PULL UP
6 SQUAT SNATCH #115
50 DUs
12 C2B PULL UP
3 SQUAT SNATCH #115 
*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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