Monday, February 24, 2020

FRIDAY. JANUARY 31. 2020

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


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

2) WARM UP:

**SKILL WORK**
ROW / RUN / DUs - WARM UP EFFICIENT TECHNIQUE FOR ALL.

3) W.O.D
(A) 3 EFFORTS EACH FOR TIME:
ROW 1K _ REST 3 MIN BETWEEN EFFORTS.
(B) 2 EFFORTS EACH FOR TIME:
RUN 800M _ REST 2 MINS BETWEEN EFFORTS
(C) SINGLE EFFORT FOR TIME:
150 DUs. 
*LOG TIMES FOR ALL EFFORTS. REST ONLY WHAT'S RXd. 

- 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. JANUARY 30. 2020

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


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

2) WARM UP:

**SKILL WORK**
STRICT PULL UP - WARM UP HOLLOW PULLING POSITIONS

3) W.O.D
(A) 10 MIN ASCENDING LADDER FOR MAX REPS:
1 BURPEE
1 STRICT PULL UP
1 CLUSTER #115
2 BURPEE
2 STRICT PULL UP
2 CLUSTER #115
3 BURPEE
3 STRICT PULL UP
3 CLUSTER #115
... AND SO ON UNTIL 10 MINS IS UP. 
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK
*LOG REPS COMPLETED FOR (A) AND GET (B) DONE AS FAST AS POSSIBLE WITH AS LITTLE 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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WEDNESDAY. JANUARY 29. 2020

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


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

2) WARM UP:

**SKILL WORK**
GHD SIT UP - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
(A) EMOM 8 MIN:
12 - 15 CAL BIKE
(B) AMREP 12 MIN:
15 GHD SIT UP
12 DEFICIT PUSH UP 4" (USE DUMBBELLS OR KBS OR PLATES FOR DEFICIT)
9 KB SWING 32KG
*FOR (A) LOG WHAT CALS USED FOR EACH EFFORT, NO LESS THAN 12 PER MIN AND UP TO 15 IF FITNESS WILL ALLOW. IMMEDIATELY COMPLETE (B), WITH LITTLE TO NO REST BETWEEN. LOG TOTAL REPS (36 PER ROUND), 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. JANUARY 28. 2020

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


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

2) WARM UP:

**SKILL WORK**
WARM UP ALL BB MOVEMENTS TO WOD LOAD

3) W.O.D
(A) FOR TIME:
400M RUN
30 FRONT RACK LUNGES #115
400M RUN
20 FRONT SQUAT #135
400M RUN
10 HANG POWER CLEAN & PUSH PRESS #155
(B) 4 X 15 WEIGHTED BACK EXTENSION #25+
*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. JANUARY 27. 2020

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


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

2) WARM UP:

**SKILL WORK**
RING MUSCLE UP - WARM UP EFFICIENT TECHNIQUE
STRICT HSPU - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
(A) FOR TIME:
30 STRICT HSPU
30 RING MUSCLE UP
(B) BUY OUT; TABATA DOUBLE UNDERS
*FOR (A) PARTITION REPS HOWEVER YOU LIKE, LOG TIME TO COMPLETE ALL REPS. GET (B) DONE AND LOG LOWEST REP COUNT IN ANY GIVEN 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, February 18, 2020

FRIDAY. JANUARY 24.2020

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


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

2) WARM UP:

**SKILL WORK**
POWER CLEAN - WARM UP TO 70% 1RM

3) W.O.D
(A) FOR TIME:
25 WALL BALL #30
12 PWR CLEAN & JERK @70% 1RM
18 WALL BALL
8 PWR CLEAN & JERK
11 WALL BALL
4 PWR CLEAN & JERK
(B) 50 STRICT PULL UP IN AS FEW SETS AS POSSIBLE
*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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THURSDAY. JANUARY 23. 2020

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


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

2) WARM UP:

**SKILL WORK**
TOES TO BAR - WARM UP EFFICIENT TECHNIQUE. 

3) W.O.D
EVERY 2 MIN FOR 16 MIN:
10 CAL BIKE
8 TOE TO BAR 
6 JUMP OVER BOX 24"
*KEEP INTENSITY HIGH WITH THESE. 
*LOG ANY MISSED ROUNDS. ADJUST REPS ACCORDINGLY IF 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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WEDNESDAY JANUARY 22. 2020

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


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

2) WARM UP:

**SKILL WORK**
BARBELL COMPLEX - DEADLIFT / FRONT SQUAT / PUSH PRESS WARM UP TO #135

3) W.O.D
EMOM 16 MIN:
ODD MINS - 5 DEADLIFT / 3 FRONT SQUAT / 1 PUSH PRESS #135 (1 BAR FOR ALL) 
EVEN MINS - 25 DU / 5 BURPEES
*GET ALL RXd WORK DONE UNDER A MIN EACH EFFORT. TOTAL POSSIBLE SCORE IS 16 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. 
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TUESDAY. JANUARY 21. 2020

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


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

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARM UP TO WOD LOAD IN SETS OF 3-5 REPS. 
SUPINE RING ROW - SET UP FOOT SUPPORT AT HEIGHT OF RINGS. 

3) W.O.D
(A) 20-16-12-8-4 FOR TIME OF:
SUPINE RING ROWS
OVERHEAD SQUAT #115
(B) STANDING BANDED TWIST - 5 X 15 EACH SIDE (OBLIQUE / TORQUE STRENGTH)
*LOG TIME FOR (A) AND GET (b) DONE 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, February 17, 2020

MONDAY. JANUARY 20. 2020

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


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

2) WARM UP:

**SKILL WORK**
BIKE / ROW - WARM UP EFFICIENCY

3) W.O.D
EACH EFFORT FOR TIME:
0:00 - 10:00
RUN 1 MILE / REST ANY REMAINING TIME
10:00 - 20:00
BIKE 2.5 MILES / REST ANY REMAINING TIME
20:00 - 30:00
ROW 2K
*LOG TIMES FOR 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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Tuesday, February 11, 2020

FRIDAY. JANUARY 17. 2020

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


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

2) WARM UP:

**SKILL WORK**
STRICT PULL UP - HOLD THAT HOLLOW THROUGHOUT THE REP, WARM UP TECHNIQUE.

3) W.O.D
(A) 3 ROUNDS FOR MAX REPS:
1 MIN SIT UP
1 MIN STRICT RING DIPS
1 MIN ALTERNATING JUMP (SPLIT) LUNGES                                                                           
1 MIN STRICT PULL UPS
2 MIN REST
(B) ACCUMULATE 5 MIN - SUPINE PLANK
*LOG TOTAL REPS FOR (A) AND COMPLETE (B) 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. JANUARY 16. 2020

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


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

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP  5 X 5 _WORK UP TO AN APPROPRIATE LOAD FOR (A) BELOW. READ POST. 

3) W.O.D
(A) 5 ROUNDS FOR TIME:
10 BENCH PRESS @ BW (IF = OR <165  USE 125%BW)
75 DU
(B) 4 X 12 PENDLAY ROWS 
*LOG TIME FOR (A). ALSO FOR (B) USE THE SAME LOAD FOR ALL SETS, BUT MAKE IT A LOAD THAT ALLOWS YOU TO BARELY GET THE REQUIRED REPS WITH GOOD TECHNIQUE. LOG THAT LOAD AS WELL. 



- 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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