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. 
Posted by at No comments:
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