Sunday, January 12, 2014

MONDAY. JANUARY 13. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS

3) W.O.D
(A) BENCH PRESS 5-5-5-3-3-3
(B) WEIGHTED PULL UP 2-2-2-2-2 
*POST LOADS ACCOMPLISHED FOR ALL SETS (A) & (B).






**RAMP WOD**
(A) BENCH PRESS 3-3-3-3-3
(B) AMRAP 10 MINS:
5 BENCH PRESS @ 70% BODY WEIGHT
10 BALL SLAMS # 20
*POST LOADS ACCOMPLISHED FOR (A.) FOR (B) 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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FRIDAY. JANUARY 10. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UPS

3) W.O.D
FOR TIME:
50 BAR MUSCLE UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS




- 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 9, 2014

THURSDAY. JANUARY 9. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS
FRONT SQUAT

3) W.O.D
(A) 4 ROUNDS OF:
400M RUN
12 PUSH PRESS #115
12 FRONT SQUAT #115
(2) 2 MIN MAX - SIT UPS
*POST TIME TO COMPLETE (A) TO COMMENTS AND TOTAL NUMBER OF REPS COMPLETED FOR (B). 




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS




- 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 8, 2014

WEDNESDAY. JANUARY 8. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEAKNESSES

3) W.O.D
"WEAKNESS WEDNESDAYS"
(A) 20 - 30MINS SKILL WORK ON YOUR CHOICE OF WEAKNESS. THE CHINK(S) IN YOUR ARMOR. 
(B) 10-12MIN WOD. MUST INCLUDE THE WEAKNESS OR A PROGRESSION OF THE WEAKNESS YOU CHOSE ABOVE. WOD IS UP TO YOU.
*POST SKILL WORK FOR (A) AND THE WOD YOU PROGRAMMED FOR (B) TO COMMENTS.






**RAMP WOD**
FOR TIME:
8 ROUNDS
4 PRESS #95 (OR SCALE LOAD AS NEEDED)
6 SUPINE RING ROWS
12 KB SITUPS 1POOD (~#36)
+
RUN 1200M
*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, January 7, 2014

TUESDAY. JANUARY 7. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED PUSH UPS

3) W.O.D
(A) 5 ROUNDS FOR MAX REPS
WEIGHTED PUSH UPS @ 25% BODY WEIGHT
REST 90SEC.
(B) AMRAP.10:
2 SUMO DEADLIFT HIGH PULL #115
10 DOUBLE UNDERS
4 SUMO DEADLIFT HIGH PULL #115
20 DOUBLE UNDERS
6 SUMO DEADLIFT HIGH PULL #115
30 DOUBLE UNDERS
8 SUMO DEADLIFT HIGH PULL #115
40 DOUBLE UNDERS
...AND SO ON UNTIL 10MINS IS UP.
*POST TOTAL NUMBER OF REPS COMPLETED TO COMMENTS.





**RAMP WOD**
(A) 5 ROUNDS FOR MAX REPS
WEIGHTED PUSH UPS @ 10% BODY WEIGHT
REST 90SEC.
(B) AMRAP.10:
2 SUMO DEADLIFT HIGH PULL #75
5 DOUBLE UNDERS
4 SUMO DEADLIFT HIGH PULL #75
10 DOUBLE UNDERS
6 SUMO DEADLIFT HIGH PULL #75
15 DOUBLE UNDERS
8 SUMO DEADLIFT HIGH PULL #75
20 DOUBLE UNDERS
...AND SO ON UNTIL 10MINS IS UP.
*POST TOTAL NUMBER OF REPS COMPLETED 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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Monday, January 6, 2014

MONDAY. JANUARY 6. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
DUs

3) W.O.D
10 SPRINT ROUNDS FOR TIME:
30 DOUBLE UNDERS
100M SPRINT
REST TIME IT TAKES TO WALK BACK + 10 SEC.
*POST FASTEST ROUND TIME TO COMMENTS. 





**RAMP WOD**
(A) OVERHEAD SQUAT 3-3-3-3-3
(B) 3 MIN MAX - BURPEE BOX JUMP 24"
*POST LOADS ACCOMPLISHED FOR (A) AND REPS COMPLETED FOR (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. 
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Friday, January 3, 2014

FRIDAY. JANUARY 3. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
(A) BACK SQUAT 3-3-3-1-1-1-1
(B) 2 MIN MAX - BOX JUMP 30"
*POST LOADS ACCOMPLISHED FOR (A) AND NUMBER OF REPS COMPLETED FOR (B) TO COMMENTS.





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS




- 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 2, 2014

THURSDAY. JANUARY 2. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR (T2B)
SHOULDER TO OVERHEAD (S2O)

3) W.O.D
(A) EMOTM.20:
ODD MINS - 10 BURPEES
EVEN MINS - 10 T2B
(B) 75 S2O  #115
*POST IF ANY MINUTES MISSED FOR (A) AND TIME TO COMPLETE (B) IN COMMENTS.





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS




- 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 1. 2014

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT (OHS)
MUSCLE UPS (MU)

3) W.O.D
4 ROUNDS FOR TIME:
400M RUN
4 HANG POWER SNATCH #115
8 OHS #115
50 DOUBLE UNDER
6 MU
*POST TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
AMRAP 15:
3 PULL UPS
9 JUMP SQUATS
27 DOUBLE UNDERS
*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, December 31, 2013

TUESDAY. DECEMBER 31. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLAPPING PUSH UPS
2 HANDED ROPE WHIP

3) W.O.D
10 ROUNDS FOR TIME:
7 CLAPPING PUSH UPS
14 2-HANDED ROPE WHIPS
100M SPRINT
*POST TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
10 ROUNDS OF:
5 DYNAMIC PUSH UPS
10 ROPE WHIPS
100M SPRINT
*POST 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, December 30, 2013

MONDAY. DECEMBER 30. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANGING WIPERS - CLICK HERE FOR DEMO - 
EVIL WHEEL ROLL OUT - CLICK HERE FOR DEMO -

3) W.O.D
AMRAP.20:
6 EVIL WHEELS
8 HANGING WIPERS
10 JUMP SQUATS
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
FOR TIME:
RUN 1200M
-THEN-
5 ROUNDS OF:
15 PUSH UPS
25 AIR SQUATS
-THEN-
RUN 1200M
*POST 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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FRIDAY. DECEMBER 27. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
FOR TIME:
5K
*POST TIME TO COMPLETE IN COMMENTS.



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS




- 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, December 26, 2013

THURSDAY. DECEMBER 26. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT
CHEST TO BAR PULL UPS (C2B)

3) W.O.D
(A) FOR TIME:
75 OVERHEAD SQUAT #135
+ 5 C2B PULL UPS AT EACH BREAK IN ACTION.
(B) 2MIN MAX - EVIL WHEELS
*POST TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS
- 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, December 24, 2013

TUESDAY. DECEMBER 24. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FINDING JOY THROUGH PAIN!!

3) W.O.D
FOR TIME - "12 DAYS OF CHRISTMAS" - CFHQ WOD:
1 CLEAN #135
2 HANDSTAND PUSH UPS
3 FRONT SQUATS #135
4 SUMO DEADLIFT HIGH PULL #135
5 CT2 PULL UPS
6 BOX JUMPS 24"
7 BURPEES
8 PUSH UPS
9 WALL BALLS #20
10 KB SWINGS 1.5 POOD (~#53)
11 DEADLIFT #135
12 THRUSTERS #135
*AFTER COMPLETING THE FIRST MOVEMENT GO BACK TO 1 AND BEGIN ADDING A NEW MOVEMENT EACH ROUND. THERE ARE 12 ROUNDS WITH ONE MOVEMENT BEING ADDED EACH ROUND... EXAMPLE; DO 1 CLEAN, THEN 1 CLEAN + 2 HSPU, THEN 1 CLEAN + 2 HSPU + 3 FRONT SQUATS, etc., TIME IS CALLED WHEN 12 THRUSTERS ARE COMPLETED. 




**RAMP WOD**
**SAME AS ABOVE WITH #95 OR LOAD AS 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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Monday, December 23, 2013

MONDAY. DECEMBER 23. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS
POWER CLEAN

3) W.O.D
FOR TIME "LINDA"
10-9-8-7-6-5-4-3-2-1
DEADLIFT @ 1.5 X BODY WEIGHT
BENCH PRESS @ BODY WEIGHT
CLEAN @ .75 BODY WEIGHT
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
3 ROUNDS FOR TIME:
400M RUN
20 BACK SQUATS #115
20 PULL UPS
*POST 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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Friday, December 20, 2013

FRIDAY. DECEMBER 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE PULL UPS - CLICK HERE FOR DEMO -


3) W.O.D
(A) FOR TIME:
100 BURPEE PULL UPS
(B) 2MIN MAX - SIT UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS



- 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:
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