Monday, May 20, 2013

MONDAY. MAY 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D
FOR TIME:
100 BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
FOR TIME:
75 BURPEES
*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. 
Posted by at No comments:

Friday, May 17, 2013

FRIDAY. MAY 17. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE ROW

3) W.O.D
(A) FOR TIME:
75 SUPINE RING ROWS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-




- 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:

Thursday, May 16, 2013

THURSDAY. MAY 16. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT
RING DIPS

3) W.O.D
(A) FOR TIME:
30 BACK SQUAT #145
30 RING DIPS
20 BACK SQUAT #165
20 RING DIPS
10 BACK SQUAT #185
10 RING DIPS
(B) 2MIN.MAX - PULL UPS
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS. ALSO POST # OF REPS FOR (B).





**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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:

Wednesday, May 15, 2013

WEDNESDAY. MAY 15. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE STRIKES 
CLAPPING PUSH UPS

3) W.O.D
FOR TIME:
RUN 1 MILE
70 SLEDGE TIRE STRIKES
50 AIR SQUATS
30 CLAPPING PUSH UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
3 ROUNDS FOR TIME:
10 PUSH PRESS #95
15 PULL UPS
20 HR PUSH UPS
2 X 60YD PRO SHUTTLE
*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. 
Posted by at No comments:

Tuesday, May 14, 2013

TUESDAY. MAY 14. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
18-15-12-9-6-3 OF:
KETTLE BELL SWING 2POOD
+
30 DOUBLE UNDERS AFTER EACH REP ROUND
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
AMRAP 15 OF:
10 RING DIPS
200M RUN
*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. 
Posted by at 1 comment:

Monday, May 13, 2013

MONDAY. MAY 13. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) SQUAT CLEAN 5-5-5-3-3-3
(B) E.M.O.T.M 10:
1 SQUAT CLEAN @ 3RM + 3 30" BOX JUMP
*POST LOADS ACCOMPLISHED FOR (A) AND IF YOU WERE ABLE TO COMPLETE ALL 10 MINS OF EMOTM. 10 BURPEE PENALTY FOR EACH MINUTE NOT COMPLETED OF EMOTM. 



 
WHITEBOARD


**RAMP WOD**
(A) SQUAT CLEAN 3-3-3-3-3
(B) 2MIN MAX JUMP SQUATS
*POST LOADS ACCOMPLISHED FOR (A) 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. 
Posted by at No comments:

Friday, May 10, 2013

FRIDAY. MAY10. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK

3) W.O.D
(A) PUSH JERK 2-2-2-1-1-1-1
(B) 2MIN MAX SITUPS
*POST LOADS FOR (A) TO COMMENTS. POST TOTAL REPS COMPLETED IN 2MINS FOR (B).

 
WHITEBOARD



**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-




- 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:

Thursday, May 9, 2013

THURSDAY. MAY 9. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE PULL
BURPEES

3) W.O.D
AMRAP 10 OF:
2  20' TRACTOR TIRE PULLS + #45 PLATE WITHIN
10 BURPEES
*POST TOTAL NUMBER OF ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS. 


 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-



- 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:

Wednesday, May 8, 2013

WEDNESDAY. MAY 8. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT
CHEST TO BAR PULL UP

3) W.O.D
3 ROUNDS:
400M RUN
20 FRONT SQUAT #115
10 CHEST TO BAR PULL UPS 
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
(A) DEADLIFT  5-5-3-3-3-3
(B) RUN 1 MILE FOR TIME.
*POST LOADS ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B) 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. 
Posted by at No comments:

Tuesday, May 7, 2013

TUESDAY. MAY 7. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS
DOUBLE UNDERS

3) W.O.D
8 ROUNDS FOR TIME:
5 BENCH PRESS @ #BODY WEIGHT
25 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. ALSO POST LOAD USED. IF NOT USING BODY WEIGHT THAN IT IS NOTED AS "SCALED".


 
WHITEBOARD


**RAMP WOD**
 3 ROUNDS FOR TIME:
50 DOUBLE UNDERS 
20 BOX JUMPS 24"
*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. 
Posted by at 1 comment:

Monday, May 6, 2013

MONDAY. MAY 6. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) HEAVING SNATCH BALANCE 3-3-3
(B) SQUAT SNATCH 1-1-1-1-1-1-1
(C) SNATCH HIGH PULLS 3-3-3-3-3 @110% 1RM
*POST LOADS ACCOMPLISHED FOR (A) & (B). ALSO POST LOAD UTILIZED FOR HIGH PULLS (C). 



 
WHITEBOARD


**RAMP WOD**
(A) SNATCH BALANCE 5-5-3-3-3-3
(B) AMRAP.5
5 PULL UP
10 PUSH UP
15 AIR SQUAT
*POST LOADS ACCOMPLISHED FOR (A)  AND NUMBER OF ROUNDS 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. 
Posted by at No comments:

Friday, May 3, 2013

FRIDAY. MAY 3. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
6 UNBROKEN ROUNDS FOR TIME:
10 DEADLIFT @50% 1RM
*POST TOTAL TIME TO COMPLETE TO COMMENTS. TOUCH & GO FROM THE FLOOR, EVEN A RE-GRIP CONSTITUTES A MISSED REP, AND THE ROUND WILL NEED TO BE RE-ATTEMPTED. ALL ROUNDS MUST BE UNBROKEN. REST TIME BETWEEN ROUNDS IS UP TO YOU, BUT THIS BAD BOY IS FOR TIME SO PUSH IT. 



 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-


- 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:

Wednesday, May 1, 2013

THURSDAY. MAY 2. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK  (DUMBBELL)

3) W.O.D
21-15-9 OF:
DUMBBELL PUSH JERK #50EA
BURPEES
*POST TOTAL TIME TO COMPLETE IN COMMENTS. IF YOU DO NOT HAVE ACCESS TO DUMBBELLS USE 1.5 POOD KB's, OR BARBELL #105.




 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK FOR WOD-

- 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:

WEDNESDAY. MAY 1. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HIGH HANG SQUAT CLEAN


3) W.O.D
(A) 5 ROUNDS FOR MAX REPS:
HIGH HANG SQUAT CLEAN #135
SIT UPS
REST 90SEC. 
(B) TABATA - DOUBLE UNDERS
*POST REPS FOR EACH ROUND, EACH MOVEMENT. ALSO POST LOWEST SCORE IN ANY GIVEN TABATA ROUND FOR (B). 




 
WHITEBOARD


**RAMP WOD**
3 ROUNDS OF:
7 TIRE FLIPS (L)
21 HR PUSH 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. 

Posted by at No comments:
Subscribe to: Posts (Atom)