Monday, June 24, 2019

MONDAY. DECEMBER 31. 2018

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


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

2) WARM UP:

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

3) W.O.D
(A) 2 ROUNDS FOR TIME:
15 RING MU
25 HSPU
(B) EMOM.10 MIN:
10 GHD SIT UP
*LOG TIME TO COMPLETE (A) AND IF ANY ROUNDS OF (B) WERE MISSED. IF NO ROUNDS OF (B) MISSED ADD A REP NEXT TIME AROUND. 

- 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, June 17, 2019

FRIDAY. DECEMBER 28. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO (B) WOD LOAD THEN BEGIN SQUATS FOR (A)

3) W.O.D
(A) EMOM 10:
ODD - 2 BACK SQUAT @ 70%1RM
EVEN - 3 BACK SQUAT @70%1RM
(B) EVERY 90 SEC FOR 14 MIN (21 EFFORTS):
1 CLEAN & JERK @75% 1RM
*LOG IF ANY EFFORTS WERE MISSED ON EITHER AND LOADS USED. 

- 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. DECEMEBR 27. 2018

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


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

2) WARM UP:

**SKILL WORK**
SHUTTLE RUNNING

3) W.O.D
(A) EMOM 20 MINS:
ODD MIN - 2 X 100YD SHUTTLE (FWD 25 YD , BACKWARDS 25 YDS X 2)
EVEN MIN - 10 BURPEES
(B) 50 WEIGHTED SIT UP #30
*LOG IF ANY MINS WERE MISSED ON (A) AND COMPLETE (B) FOR QULITY 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 26. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH + OHS - WARM UP TO WOD LOAD IN SETS OF 5 REPS.

3) W.O.D
FOR TIME:
100 DUs
THEN 
10-9-8-7-6-5-5-5 OF:
POWER SNATCH #95
OHS #95
TOES TO BAR
*LOG TIME TO COMPLETE. SHOOT FOR UNBROKEN T2B. 

- 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, June 12, 2019

TUESDAY. DECEMBER 25. 2018

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


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

2) WARM UP:

**SKILL WORK**
ALTERNATING SINGLE ARM DUMBBELL BENCH PRESS - REVIEW TECHNIQUE. 

3) W.O.D
(A) FRONT SQUAT 5-5-3-3-3
(B) 5 ROUNDS FOR MAX REPS:
MAX REPS SUPINE RING ROW
MAX ALTERNATING SINGLE ARM DUMBBELL BENCH PRESS @25% BW EACH ARM
REST 2 MIN
*LOG LOADS ACCOMPLISHED FOR (A) AND TOTAL 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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MONDAY. DECEMBER 24. 2018

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


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

2) WARM UP:

**SKILL WORK**
BIKE ENDURANCE - WARM UP WITH A FEW SHORT 7-10 CAL SPRINTS

3) W.O.D
(A) 5 ROUNDS WITH A CONTINUOUS CLOCK (17:30 TOTAL TIME):
2 MIN @ 50+ RPM (EASY)
1 MIN @ 60+ RPM (MILD)
:30 SEC @ 70+ RPM (NOT SO MILD)
...REPEAT FOR 5 ROUNDS.
(B) BUY OUT - DUMBBELL SIDE BEND 4 X 15 LEFT + RIGHT  #50
*ON (A) EACH ROUND IS 3:30 FOR A TOTAL OF 17:30 TIME AFTER 5 ROUNDS. YOU MAY NOT GET OFF THE BIKE AND ALL RPM REQUIREMENTS MUST BE MET FOR EFFECTIVENESS. ANY THOUGHTS ON THIS LOG IT. 
*GET (B) DONE 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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