Monday, March 25, 2019

WEDNESDAY NOVEMBER 28. 2018

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


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

2) WARM UP:

**SKILL WORK**
FRONT RACK LUNGES - WARM UP TO #30 WITH EFFICIENT TECHNIQUE. 

3) W.O.D
2 ROUNDS FOR TIME:
800M RUN
150' FRONT RACK WALKING LUNGE #115
15 POWER CLEAN #115
10 RING 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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TUESDAY. NOVEMBER 27. 2018

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


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

2) WARM UP:

**SKILL WORK**
WALL CLIMB - WARM UP MIDLINE AND SHOULDERS EFFECTIVELY PRIOR TO BEGINING.

3) W.O.D
(A) BARBELL GOOD MORNING 5-5-5-5-5
(B) FOR TIME:
100 DU
10 WALL CLIMB
80 DU
8 WALL CLIMB
60 DU
6 WALL CLIMB
40 DU
4 WALL CLIMB
20 DU
2 WALL CLIMB
*FOR (A) WORK UP TO A 5RM, AND ALL WORKING SETS SHOULD BE 80%+ OF THAT LOAD. COMPLETE (B) FOR TIME AND LOG. 

- 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 26. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP COMPLEX TO A MEDIUM LOAD THEN BEGIN (A)

3) W.O.D
(A) COMPLEX EVERY 2 MIN FOR 12 MIN:
3 SNATCH PULL DOWN (PANDA PULL)
1 SULL SNATCH
1 SNATCH BALANCE
(B)  10-9-7-6-5-4-3-3 FOR TIME:
FRONT SQUAT @ 70% 1RM
+ 5 WEIGTHED PULL UP EACH REP ROUND AND AFTER FINAL SET. 
*LOG LOADS ACHEIVED FOR (A), FINISH AT A COMPLEX MAX. FOR (B) LOG LOAD USED AND LOAD USED FOR WEIGHTED PULL UPS, A DUBBEELL PLACED BETWEEN LEGS IS ACCEPTABLE. 

- 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 23. 2018

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


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

2) WARM UP:

**SKILL WORK**
BIKE - EFFORTS TODAY ARE ALL OUT, WARM UP EFFICIENT TECHNIQUE.
ROW -  EFFORTS TODAY ARE ALL OUT, WARM UP EFFICIENT TECHNIQUE.

3) W.O.D
(A) EVERY 90 SEC FOR 18 MINS (12 RDS)
FIRST 90 SEC - 15 CAL BIKE
SECOND 90 SEC - 17 CAL ROW
(B) 5 X 10 - STRICT TOES TO BAR
*FOR (A) ALTERNATE BETWEEN BIKE AN ROW EACH 90 SEC. COMPLETE (B) 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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Tuesday, March 19, 2019

THURSDAY. NOVEMBER 22. 2018

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


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

2) WARM UP:

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

3) W.O.D
21-15-9 FOR TIME "DIANE":
DEADLIFT #225
HANDSTAND PUSH UP
*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. NOVEMBER 21. 2018

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


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

2) WARM UP:

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

3) W.O.D
(A) EVERY 90 SEC FOR 15 MINS (10 ROUNDS):
1 CLUSTER #135
2 FRONT SQUAT #135
3 STRICT PULL UP
4 JUMP OVER BOX 24"
5 BALL SLAM #30
20 DUs
(B) SIDE PLANK - 4 X 45SEC EACH SIDE FOR QUALITY
*FOR (A) GO AFAP FOR EACH EFFORT. LOG IF ANY MINS WERE MISSED AND AVG TIME TO COMPLETE EACH ROUND. 

- 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. NOVEMBER 20. 2018

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


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

2) WARM UP:

**SKILL WORK**
BURPEE BAR MU (MUSCLE UP)

3) W.O.D
FOR TIME:
34 CAL BIKE
5 BURPEE BAR MU
21 CAL BIKE
8 BURPEE BAR MU
13 CAL BIKE
13 BURPEE BAR MU
(B) 5 X 12 WEIGHTED BACK EXTENSION #30 MINIMUM
*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. NOVEMBER 19. 2018

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


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

2) WARM UP:

**SKILL WORK**
LUNGE - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
FOR TIME:
400M WALKING LUNGE
+ 5 DIAMOND PUSH UP AT EACH BREAK IN ACTION.
*LOG TIME TO COMPLETE AND NUMBER OF BREAKS. 

- 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 16. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLEAN - WARM UP TO 85% 1RM THEN COMPLETE (A) 

3) W.O.D
(A) EVERY 2 MIN FOR 10 MIN @ 85% 1RM FOR QUALITY:
2 CLEAN PULL
1 SQT CLEAN
1 PUSH JERK
(B) EVERY 2 MIN FOR 10 MIN @ 110%1RM MINIMUM:
2 X 3 POSITION HALTING (1 SEC) CLEAN DEADLIFT 
(C) BUY OUT - 5 X 10 STRICT TOES TO BAR
*LOG LOADS FOR (A) & (B), AND COMPLETE (C) 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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Thursday, March 7, 2019

THURSDAY. NOVEMBER 15. 2018

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


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

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP - WARM UP EFFICIENCY *IF CAPABLE OF MAINTAINING INTENSITY COMPLETE WOD STRICT.

3) W.O.D
(A) 5 ROUNDS:
2 X 60YD PRO SHUTTLE 
10 HSPU
(B) BUY OUT - 200M FARM CARRY 40-48KG EACH HAND
*LOG TIME TO COMPLETE (A) AND LOAD USED FOR (B). COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY POSITION. 

- 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 14. 2018

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


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

2) WARM UP:

**SKILL WORK**
BROAD JUMP - WARM UP EXPLOSIVE TECHNIQUE. THE MINIMUM DISTANCE FOR EACH REP IS YOUR HEIGHT. A 6' MALE NEEDS TO BE ABLE TO BROAD JUMP 6'+ EACH REP. 

3) W.O.D
(A) EVERY 3 MIN COMPLETE A SET OF;
FRONT SQUAT 5-5-5-5-5 @ 80%
(B) 3 ROUNDS FOR MAX REPS OF:
1 MIN - BROAD JUMP
1 MIN - BALL SLAM #30
1 MIN - ROWING CALS
1 MIN REST
*LOG LOAD USED FOR (A) AND REPS ACCOMPLISHED 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, March 5, 2019

TUESDAY. NOVEMBER 13. 2018

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


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

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - WARM UP TO 70% IN SETS OF 3

3) W.O.D
FOR QUALITY AND TIME
24 BURPEE
24 SQT SNATCH @ 50%1RM
16 BURPEE BAR MU
16 SQT SNATCH @ 60%1RM
8 BAR MU
8 SQT SNATCH @ 70%1RM
*BEST CASE SCENARIO; YOU HAVE 3 BARS PRE-LOADED WHEN YOU ATTACK THIS. USE WHAT YOU GOT OR ADD LOAD AS YOU GO. 
*LOG LOADS USED, TIME TO COMPLETE, AND ANY MODIFICATIONS (SCALING OR SUBS).

- 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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