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. 
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WEDNESDAY. DECEMBER 5. 2018

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


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

2) WARM UP:

**SKILL WORK**
BURPEE OVER BOX - WARM UP TECHNIQUE
DUMBBELL SNATCH - WARM UP TO THE HEAVY LOAD FOR THE WOD

3) W.O.D
EVERY 90 SEC FOR 15 MIN (10 RDS):
1st 90 SEC - 40 DU / 8 BURPEE JUMP OVER BOX 24"
2nd 90 SEC - 10 CAL BIKE / 8 ALT. DUMBBELL SNATCH #75
*ALTERNATE EACH 90 SEC BETWEEN THE ABOVE SETS OF TASKS. 5 TOTAL ROUNDS FOR EACH WHEN DONE. 

- 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 4. 2018

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


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

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARM UP ACCORDINGLY THEN BEGIN (A).
CLEAN & JERK -  WARM UP TO 50% 1RM AFTER COMPLETING (A).

3) W.O.D
(A) OVERHEAD SQUAT 3-3-3-3-3
(B) 8 MIN ASCENDING REP LADDER:
2 C&J @ 50% 1RM
2 T2B
4 C&J @ 50% 1RM
4 T2B
6 C&J @ 50% 1RM
6 T2B
... CONTINUE INCREASING REPS BY 2  UNTIL 8 MINS IS UP. 
*LOG LOADS ACHIEVED FOR (A) AND REPS COMPLETED FOR (B).  ALSO LOG LOAD USED FOR (B), AND IF IT WAS A TRUE 50%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. DECEMBER 3. 2018

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


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

2) WARM UP:

**SKILL WORK**
ENDURANCE - FIND A WAY TO ELEVATE HEART RATE PRIOR TO BEGINING TODAYS WORK 

3) W.O.D
EACHE EFFORT FOR TIME:
RUN 1 MILE
REST 5 MIN
ROW 2 MILES
REST 5 MIN
BIKE 3 MILES
*LOG TIME TO COMPLETE 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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FRIDAY. NOVEMBER 30. 2018

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


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

2) WARM UP:

**SKILL WORK**
RING DIP - WARM UP SHOULDERS ACCORDINGLY

3) W.O.D
FOR TIME "JT" 21-15-9 OF:
HSPU
RING DIP
PUSH UPS
*LOG TIME TO COMPLETE (A) AND FOR (B) ALTERNATE EACH TABATA WORK ROUND BETWEEN AIR SQUAT AND PUSH UPS, YOUR SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND FOR EACH. COMPARE TO 10/16/17 (LAST PROGRAMMED). 

- 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 29. 2018

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


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

2) WARM UP:

**SKILL WORK**
SPLIT SQUAT - WARM UP TECHNIQUE TO 50% BACK SQUAT 1RM

3) W.O.D
(A) SPLIT SQUAT 5-5-5-5-5 (SETS ARE EACH LEG)
(B) AMRAP 12 MIN:
100' SAND BAG CARRY (HUG) #150
15 CAL ROW
*FOR (A) BEGIN WORK SETS AT MINIMUM 50% OF 1RM BACK SQUAT AND WORK UP TO A 5 RM FOR EACH LEG. ON (B) GOAL IS 6+ ROUNDS, SCALE AS NEEDED. 

- 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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