Friday, February 15, 2019

MONDAY. NOVEMBER 12. 2018

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


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

2) WARM UP:

**SKILL WORK**
BIKE / ROW - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
(A) EMOM 15 MIN:
MIN 1 - BIKE 15 CAL
MIN 2 - ROW 15 CAL
MIN 3 - REST
(B) FOR TIME:
200M SAND BAG CARRY #100 
*LOG IF ANY MINS WERE MISSED ON (A), GOAL IS TO SPRINT HARD WHEN ON BIKE AND ROWER. COMPLETE (B) AS QUICKLY AS POSSIBLE AND LOG 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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FRIDAY. NOVEMBER 9. 2018

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


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

2) WARM UP:

**SKILL WORK**
STRICT HANDSTAND PUSH UP (HSPU) - WARM UP TECHNIQUE BUT DONT FATIGUE

3) W.O.D
(A) FOR TIME 10-8-6-4-2 OF:
STRICT HSPU
+15 GHD EACH REP ROUND
(B) 4 X 12 - WEIGHTED BACK EXT #30
*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, February 13, 2019

THURSDAY. NOVEMBER 8. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO 75% 1RM AFTER (A) THEN BEGIN (B)

3) W.O.D
(A) 5 X 10 WEIGHTED BOX JUMP 30" WITH #20 VEST
(B) EVERY 3 MIN FOR 15 MIN
10 C2B PULL UP
3 CLEAN & JERK @75% 1RM *TOUCH & GO 
(C) REVERSE LUNGES 10-10-10 EACH LEG
*LOG LOADS FOR ALL, ON (C) COMPLETE ALL REPS ON ONE LEG BEFORE MOVING TO THE OTHER EACH SET. USE A LOAD THAT IS CHALLENGING TO COMPLETE THE RXd REPS (NEAR BUT NOT AT FAILURE). 

- 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. NOVEMBER 7. 2018

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


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

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WORK UP TO WOD LOAD, FOCUS IS GREAT TECHNIQUE "FAST REPS"

3) W.O.D
EMOM 20 MIN:
MIN 1 - 15 CAL ROW
MIN 2 - 10 FRONT SQUAT #135
MIN 3 - 10 BURPEE OVER BAR
MIN 4 - REST
*LOG IF ANY MIUNS WERE MISSED, TAKE FRONT SQUAT FROM THE FLOOR (SQUAT CLEAN ACCEPTABLE FOR 1ST REP). 

- 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, February 7, 2019

TUESDAY. NOVEMBER 6. 2018

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


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

2) WARM UP:

**SKILL WORK**
ROW - WARM UP EFFICIENT TECHNIQUE *BANDED ROWING MAYBE
BIKE - 4 TO 6 MIN RIDE AS WARM UP. OPTIONAL

3) W.O.D
(A) 3 ROUNDS
1 MIN MAX ROW CAL
3 MIN REST
1 MIN MAX BIKE CAL
3 MIN REST
(B) 5 X 12 EACH - RING PUSH UP / BACK EXTENSION
*LOG TOTAL REPS EACH EFFORT OF EACH MOVEMENT.
*IF EQUIPMENT UNAVAILABLE SUBTITUE ROW WITH SDHP 32 KG KB OR 75LB BB FOR MAX REPS, AND SUB BIKE WITH DUs FOR MAX REPS. 

- 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. NOVEMBER 5. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP WITH SNATCH BALANCE LIGHT LOADING THEN WORK DOWN THE LIST FOR THE DAY. SHOOT TO COMPLETE A WORKING SET OF A/B/D EVERY 3 MINS.

3) W.O.D
(A) SNATCH BALANCE 2-2-2-2
(B) DROP SNATCH 3-3-3
(C) EMOM 10 MIN:
1 SQUAT SNATCH @ 80% 1RM
(D) SNATCH HIGH PULL 3-3-3 @110% - 125% 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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FRIDAY. NOVEMBER 2. 2018

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


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

2) WARM UP:

**SKILL WORK**
HILL SPRINTS - FIND A HILL AND 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 AND LOG AVG TIME FOR EACH EFFORT. LOG REPS COMPLETED FOR (B) AND GET (C) DONE FOR QUALITY NOT TIME. COMPARE TO SEPT 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. NOVEMBER 1. 2018

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


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

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP TO WOD LOAD IN SETS OF 3
POWER SNATCH - WITH A SEPARATE BAR WARM UP TO ~70% 1RM DURING BENCH PRESS WARM UP

3) W.O.D
WITH A RUNNING CLOCK 
0:00 - 10:00 
WORK UP TO A 1RM POWER SNATCH
10:00 - ??:??
10-8-6-4-2 FOR TIME:
BENCH PRESS @BW (BODY WEIGHT)
RING MU
*LOG LOAD ACCOMPLISHED FOR POWER SNATCH 1RM (HEAVY FOR THE DAY IS ACCEPTABLE NO NEED TO TRY AND PR), AND ALSO LOG TIME TO COMPLETE COUPLET (SUBTRACT THE INITIAL 10 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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Wednesday, February 6, 2019

WEDNESDAY. OCTOBER 31. 2018

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


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

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO WOD LOAD

3) W.O.D
(A) 2 ROUNDS:
800M RUN
30 KB DEADLIFT 32KG MINIMUM - 48KG
20 PWR CLEAN #115
10 HANDSTAND PUSH UP
(B) ACCUMULATE 5 MIN -PLANK
*LOG TIME TO COMPLETE (A) AND HOW MANY BREAKS TO ACCOMPLISH (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 30. 2018

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


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

2) WARM UP:

**SKILL WORK**
WALL BALL - WARM UP EFFICIENT TECHNIQUE WITH HEAVY BALL

3) W.O.D
(A) EVERY 3 MIN FOR 18 MIN:
15 CAL BIKE
10 WALL BALL #30
(B) 3 X 100M FARMER CARRY 48KG EACH ARM OR EQUAL LOAD
*LOG IF ANY MISSES OCCURRED DURING (A). LOG ALSO IF BREAKS WERE REQUIRED TO COMPLETE EACH 100M CARRY, REST AS NEEDED BETWEEN EFFORTS (~2 MIN). 


- 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 29. 2018

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


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

2) WARM UP:

**SKILL WORK**
PULLING STRENGTH - WARM UP BMU TECHNIQUE

3) W.O.D
(A) 15 - 10 - 5 OF:
BAR MU
PULL UP
SUPINE RING ROW
(B) FOR TIME 
300' BEAR CRAWL
+STOP EVERY 30' AND PERFORM 10 PUSH UP (YOU WILL FINISH WITH 10 PUSH UP).
*LOG TIME TO COMPLETE BOTH (A) & (B). FOR (B) SET UP 2 MARKERS 30' APART, YOU WILL CRAWL THE LENGTH OF THE DISTANCE COMPLETE THE 10 PUSH UP THEN TURN AROUND AND DO IT AGAIN FOR 10 TOTAL RDS (300' OF BEAR CRAWL).


- 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 26. 2018

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


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

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TECHNIQUE WITH DROP CLEANS 4 X 2

3) W.O.D
(A) 5 X 5 EACH ARM - TURKISH GET UP
(B) EVERY 2 MIN FOR 10 MIN:
3 SQUAT CLEAN + 1 JERK @ 70% 1RM
(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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THURSDAY. OCTOBER 25. 2018

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


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

2) WARM UP:

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

3) W.O.D
EMOM 24 MIN:
MIN 1 - 15 CAL ROW
MIN 2 - 12 BOX JUMP 30 "
MIN 3 - 9 RING DIP
... REPEAT FOR 24 MINS (8 RD EACH)
*LOG 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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WEDNESDAY. OCTOBER 24. 2018

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


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

2) WARM UP:

**SKILL WORK**
MUSCLE SNATCH - WARM UP TECHNIQUE *NO RE-DIP ON CATCH WHATSOEVER

3) W.O.D
(A) AMREP 10 MIN
2 HANG MUSCLE SNATCH #75
2 BURPEE OVER BAR
10 DUs
4 HANG MUSCLE SNATCH 
4 BURPEE OVER BAR
20 DUs
6 HANG MUSCLE SNATCH
6 BURPEE OVER BAR
30 DUs
... AND SO ON UNTIL 10 MINS IS UP.
(B) TABATA - PULL UP
*LOG TOTAL REPS FOR (A) AND LOWEST REP COUNT IN ANY GIVEN ROUND 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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Tuesday, February 5, 2019

TUESDAY. OCTOBER 23. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLUSTER - WARM UP TECHNIQUE TO WOD LOAD (B). 
OVERHEADS SQUAT - WARM UP TO 70% 1RM THEN BEGIN (A). 

3) W.O.D
(A) OVERHEAD SQUAT 3-3-3-3-3
(B) AMRAP 7 MIN:
3 WALL CLIMB
3 CLUSTER #165
*FOR (A) BEGIN WORKING SETS AT >70% 1RM AND WORK TO A 3RM FOR THE DAY. LOG TOTAL REPS 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. OCTOBER 22. 2018

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


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

2) WARM UP:

**SKILL WORK**
SPRINT - WARM UP ADEQUATELY

3) W.O.D
10 EFFORTS EACH FOR TIME:
100M SPRINT
REST 1 MIN
*LOG TIMES FORT 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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