Wednesday, October 17, 2012

WEDNESDAY. OCTOBER 17. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG CLEAN

3) W.O.D
8-7-6-5-4-3-2-1 OF:
HANG POWER CLEAN @70%1RM
BOXJUMPS 24" REPS X2
+
200M RUN AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
WHITEBOARD



**RAMP WOD**
SAME AS ABOVE.



- 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, October 16, 2012

TUESDAY. OCTOBER 16. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
8 ROUNDS OF:
3 SHOULDER PRESS @ 80%1RM
20 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. TAKE WEIGHT FROM THE FLOOR (FTF).


ONE OF THE ABOVE POSITIONS IS CORRECT. YOU BETTER KNOW WHICH ONE!!

 
WHITEBOARD




**RAMP WOD**
5 ROUNDS OF: 
5 PUSH PRESS @75% 1RM
10 JUMP OVER BOX 20"
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



- 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, October 15, 2012

MONDAY. OCTOBER 15. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT

3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3-3-3-3 @80% 1RM
(B) 2MIN MAX SIT-UPS
*FOR (A) REST EXACTLY 2MINS BETWEEN SETS. COMPLETE SETS AS FAST AS POSSIBLE WITH GOOD TECHNIQUE, POST LOAD USED TO COMMENTS. FOR (B) POST TOTAL REPS ACCOMPLISHED IN 2MIN. IF YPU MISSED THIS PAST FRIDAYS WOD, YOU CAN CHOOSE TO MAKE UP TODAY IF YOU PREFER.




WHITEBOARD 


**RAMP WOD**
FRONT SQUAT 5-5-3-3-3-3
*POST LOADS ACCOMPLISHED TO COMMENTS.




- 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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Saturday, October 13, 2012

FRIDAY. OCTOBER 12. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
AMRAP 7 OF:
BODYWEIGHT DEADLIFT
+ 10 DOUBLE UNDERS FOR EACH BREAK IN ACTION.
*POST TOTAL REPS COMPLETED AND NUMBER OF BREAKS.




**RAMP WOD**
7 ROUNDS OF:
5 JUMPING RING PULL UPS
10 AIRSQUAT
15 SIT UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



- 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, October 11, 2012

THURSDAY. OCTOBER 11. 2102

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
SUPINE RING ROW

3) W.O.D
(A) 5-4-3-2-1-2-3-4-5 OF:
PUSH JERK @ 80% 1RM
+5 SUPINE ROWS AFTER EACH REP ROUND.
(B) 2MIN MAX AIR SQUAT
*POST TOTAL TIME TO COMPLETE (A) TO COMMENTS, AS WELL AS NUMBER OF REPS ACCOMPLISHED FOR (B).




 
WHITEBOARD



**RAMP WOD**
(A) HANDSTAND PROGRESSIONS ~15MIN
(B) 50 TIRE FLIPS (MEDIUM-TIRE) FOR TIME.
*POST THOUGHTS FOR (A) AND TIME TO COMPLETE (B) TO COMMENTS. WHEN I SAY "THOUGHTS" I MEAN IF YOU'VE MADE PROGRESS.




- 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, October 10, 2012

WEDNESDAY. OCTOBER 10. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED FORWARD LUNGE
CLAPPING PUSH UPS

3) W.O.D
(A) 1 MILE FOR TIME.
(B) 20-16-12-8-4 OF:
ALTERNATING FORWARD LUNGE #135
+
10 CLAPPING PUSH UPS AFTER EACH REP ROUND.
*POST MILE TIME AND TOTAL TIME TO COMPLETE (B) TO COMMENTS. REST ~3-5MIN BETWEEN (A) & (B).



 
WHITEBOARD


**RAMP WOD**
3 ROUNDS OF:
50 DOUBLE UNDERS
15 HANG SQUAT SNATCH
25 SUPERMANS
*POST TOTAL TIME TO COMPLETE TO COMMENTS.




- 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, October 9, 2012

TUESDAY. OCTOBER 9. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
SUMO DEADLIFT HIGH PULL

3) W.O.D
(A) POWER CLEAN 3-3-3
(B) 3 ROUNDS OF:
50 DOUBLE UNDERS
10 SUMO DEADLIFT HIGH PULLS #115
10 BOX JUMP 20" + MEDBALL #20 (CARRY)
*FOR (A) POST LOADS ACCOMPLISHED, RE-ATTEMPT MISSES IF NEEDED. POST TOTAL TIME TO COMPLETE (B) IN COMMENTS AS WELL. 



 
WHITEBOARD


**RAMP WOD**
18-15-12-9 OF:
POWER CLEAN #95 (MINIMUM-ASK COACH)
RING DIPS (ASSISTED IF NEEDED)
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




- 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, October 8, 2012

MONDAY. OCTOBER 8. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT

3) W.O.D
(A) OVERHEAD SQUAT 5-3-3-2-2-2
(B) 2MIN MAX TOES 2 BAR
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS. POST TOTAL REPS FOR (B).

 


 
WHITEBOARD



**RAMP WOD**
OVERHEAD SQUAT 5-5-5-3-3-3
*POST LOADS ACCOMPLISHED TO COMMENTS.


- 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, October 5, 2012

FRIDAY. OCTOBER 5. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS
RING PULL UPS

3) W.O.D
(A) BENCH PRESS 5-3-3-3-2-2
(B) 2MIN MAX JUMPING RING PULL-UPS
*POST LOADS ACCOMPLISHED FOR (A), NO RE-ATTEMPTS - NOTE YOUR MISSES. FOR (B) POST TOTAL REPS ACCOMPLISHED IN 2MIN.




 
WHITEBOARD


**RAMP WOD**
100 PUSH UPS FOR TIME.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



- 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, October 4, 2012

THURSDAY. OCTOBER 4. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
BOX JUMPS

3) W.O.D
15-12-9-6 OF:
DEADLIFTS @75% 1RM
BOX JUMPS 30"
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




 
WHITEBOARD


**RAMP WOD**
5 ROUNDS OF OF:
10 DEADLIFT @ 80%3RM
10 BOX  JUMPS 20"
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.



- 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, October 2, 2012

WEDNESDAY. OCTOBER 3. 2012


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN
DOUBLE UNDER

3) W.O.D
4 ROUNDS FOR TIME:
6 SQUAT CLEANS @ %50 1RM
12 PULL UPS
40 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD

**RAMP WOD**
FOR TIME:
RUN 600M
25 BURPES
50 JUMPING PULL UPS
25 BURPEES
RUN 600M
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




- 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. OCTOBER 2. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS

3) W.O.D
AMRAP 15 OF:
5 HSPU
25 DOUBLE UNDERS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.



 
WHITEBOARD


**RAMP WOD**
AMRAP 12 OF:
1 WALL CLIMB 
10 POWER JUMPS
20 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


- 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, October 1, 2012

MONDAY. OCTOBER 1. 2012



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
FOR TIME:
100 RING DIPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. IF YOU MISSED FRIDAY 9/28/12, MAKE-UP THAT WOD TODAY. 



 
WHITEBOARD


**RAMP WOD**
FOR TIME:
(A) 50 RING DIPS (ASSISTED IF NECESSARY)
(B) 2MIN MAX AIR SQUATS
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS AND NUMBER OF 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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