Tuesday, March 31, 2020

MONDAY FEBRUARY 17. 2020

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


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

2) WARM UP:

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

3) W.O.D
(A) 5 ROUNDS FOR MAX REPS:
MAX REPS RING PUSH UP
MAX REPS PULL UPS
REST 2 MIN
(B) EMOM 10 MIN:
10-12 GHD SIT UP
*LOG TOTAL REPS FOR (A) AND COMPLETE (B) FOR QUALITY. TAKE YOUR PICJ ON REP GOAL EACH MIN. 

- 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 12, 2020

FRIDAY. FEBRUARY 14. 2020

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


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

2) WARM UP:

**SKILL WORK**
KB WORK - WARM UP ALL MOVEMENTS FROM LIGHT TO WOD LOADS

3) W.O.D
(A) EVERY 90 SEC FOR 15 MINS (10 ROUNDS):
12 KB DEADLIFT 24KG
8 ALTERNATING FRONT RACK LUNGES 24KG
6 PUSH PRESS 24KG
(B) ACCUMULATE 5 MINS IN A SUPINE PLANK
*ON (A) USE THE SAME LOAD FOR ALL. YOU NEED TWO KBS (ONE IN EACH HAND FOR ALL). 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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Tuesday, March 10, 2020

THURSDAY. FEBRUARY 13. 2020

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


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

2) WARM UP:

**SKILL WORK**
BOX JUMPS W/VEST - WARM UP ADEQUATELY.

3) W.O.D
(A) WITH A #20 VEST 30-25-20-15-10 FOR TIME:
BIKE CALS
BOX JUMP 30"
(B) FIND 1RM - WEIGHTED PULL UP
*LOG TIME FOR (A) AND GET IN ABOUT 5-7 EFFORTS OF (B), FIND YOUR 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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WEDNESDAY. FEBRUARY 12. 2020

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


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

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP IN SETS OF 3 (TOUCH & GO) TO WOD LOAD
RING MUSCLE UP - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
(A) 2 ROUNDS EACH FOR TIME:
40 CAL ROW
30 BURPEE
20 CLEAN & JERK #115
10 RING MUSCLE UP
REST 5 MINS & REPEAT
(B) EVERY 2 MIN FOR 10 MINS (5 ROUNDS):
:45 SEC PLANK (L)
:45 SEC PLANK (R)
:30 SEC REST
*LOG TIMES FOR EACH EFFORT OF (A), GO HARD ON EACH. GET (B) DONE FOR QUALITY AND ADD TIME OR LOAD TO PLANKS IF NECESSARY TO ELICIT GROWTH. 


- 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

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


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

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP IN SETS OF 5 TO WOD LOAD
STRICT HSPU - WARM UP EFFICIENT TECHNIQUE AND POSITIONING

3) W.O.D
5 ROUNDS FOR TIME:
20 GHD SIT UP
10 FRONT SQUAT #135 OR 55%1RM 
5 STRICT 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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MONDAY. FEBRUARY 10. 2020

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


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

2) WARM UP:

**SKILL WORK**
RUNNING - WARM UP EFFICIENT TECHNIQUE. 

3) W.O.D
(A) 8 EFFORTS EACH FOR TIME:
400M RUN / SPRINT
REST 90 SEC
(B) 5 X 12 WEIGHTED BACK EXTENSION
*FOR (A) LOG TIMES FOR EACH EFFORT, AND FOR (B) USE A LOAD THAT ALLOWS YOU TO GET THE 12 REPS BUT NOT MUCH MORE. 

- 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, March 9, 2020

FRIDAY. FEBRUARY 7. 2020

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


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

2) WARM UP:

**SKILL WORK**
BURPEE PULL UP - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
FOR TIME (GI JANE):
100 BURPEE PULL 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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Tuesday, March 3, 2020

THURSDAY. FEBRUARY 6. 2020

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


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

2) WARM UP:

**SKILL WORK**
BACK SQUAT - AFTER DYNAMIC WARM UP WORK UP TO 70% IN 3 REP SETS. 

3) W.O.D
(A) WORK UP TO A HEAVY 3 REP SET IN 15 MINS OR LESS
DEADLIFT (NO HOOK GRIP)
(B) EMOM 12 MINS:
ODD MIN - 12 CAL BIKE
EVEN MIN - 5 BACK SQUAT @ 70% 1RM _USE A RACK!!
*LOG LOAD FOR (A) AND GET (B) DONE WITH NO MISSED ROUNDS. LOG LOAD USED FOR (B) BACK SQUATS AS WELL, AND AVERAGE TIME TO COMPLETE THE 12 CALS. 

- 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. FEBRUARY 5. 2020

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


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

2) WARM UP:

**SKILL WORK**
PRESS - WARM UP TO 65% 1RM

3) W.O.D
(A) 3 ROUNDS FOR TIME:
75 DUs
20 TOES TO BAR
20 PRESS #95 OR 65%1RM
(B) BUY OUT - 100 BANDED ROW TO RIBS (LIGHT BAND CONTROLLED PACE).
*LOG TIME FOR (A) AND GET (B) DONE 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. FEBRUARY 4. 2020

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


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

2) WARM UP:

**SKILL WORK**
ROWING - WARM UP EFFICIENT DRIVE / PULL TECHNIQUE

3) W.O.D
(A) FOR TIME 20-15-10-15-20 OF:
ROW CALS
GHD SIT UP
(B) 60 - 100 INVERTED (HANDSTAND) ALTERNATING SHOULDER TAPS.
*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 3. 2020

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


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

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE - WARM UP TO A MEDIUM 3 REP SET THEN BEGIN (A). 

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) EVERY 90 SEC 15 MINS (10 RDS):
FIRST 90 SEC - 8 JUMP OVER BOX 24" + 1 SQUAT SNATCH 80% 1RM
SECOND 90 SEC - 8 JUMP OVER BOX 24" + 2 TOUCH & GO SQUAT SNATCH 80% 1RM
...CONTINUE TO ALTERNATE EACH 90 SEC UNTIL 15 MINS IS UP. 
(C) 3 X MAX TIME - WEIGHTED SUPINE PLANK 25% BODY WEIGHT
*LOG LOADS ACCOMPLISHED AND USED FOR (A) AND (B), THOUGHTS ON (B), AND COMPLETE (C) FOR QUALITY, PLACE LOADING AT HIP. 


- 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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