Sunday, November 16, 2014

FRIDAY. NOVEMBER 14. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
60 YD PRO SHUTTLE

3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
2 X 60 YD PRO SHUTTLE
REST 90 SEC.
(B) 6 ROUNDS FOR TIME:
50 YD SPRINTS
REST 60 SEC.
*POST TIME TO COMPLETE EACH ROUND FOR (A) AND (B).








**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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THURSDAY. NOVEMBER 13. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
10-9-8-7-6-5-4-3-2-1 FOR TIME OF:
BACK SQUAT #205
+
10 TOES TO BAR AFTER EACH REP ROUND OF BACK SQUATS.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 








**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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WEDNESDAY. NOVEMBER 12. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
(A) PRESS 2-2-2-2-2-2
AMRAP.15:
8 PRESS @75% 2RM
32 UNBROKEN DOUBLE UNDERS 
16 PLATE  V-UPS #25 PLATE
*POST LOADS FOR (A) AND TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUNDS  FOR (B). ALSO, THE DOUBLE UNDERS EACH ROUND MUST BE AN UNBROKEN SET, IF A BREAK OCCURS RESTART YOUR REP COUNT. 





**RAMP WOD**
(A) PRESS 2-2-2-2-2-2
AMRAP.15:
8 PRESS @75% 2RM
24 DOUBLE UNDERS 
16 PLATE  V-UPS #15 PLATE
*POST LOADS FOR (A) AND ROUNDS / 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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Tuesday, November 11, 2014

TUESDAY. NOVEMBER 11. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWINGS

3) W.O.D
VETERANS DAY SPECIAL - "WHITTEN"
5 ROUNDS FOR TIME:
22 KB SWING 2POOD
22 BOX JUMPS 24"
400M RUN
22 BURPEES
22 WALL BALLS #20
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
VETERANS DAY SPECIAL - "WHITTEN"
5 ROUNDS FOR TIME:
22 KB SWING 
22 BOX JUMPS 
400M RUN
22 BURPEES
22 WALL BALLS 
*POST TIME TO COMPLETE IN COMMENTS. SCALE LOADS 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. NOVEMBER 10. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS

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




**RAMP WOD**
4 ROUNDS FOR TIME:
20 PULL UPS
20 RING DIPS
*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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Saturday, November 8, 2014

FRIDAY. NOVEMBER 7. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
SPLIT JERK

3) W.O.D
(A) POWER CLEAN (1 REP  =  1 HANG POWER CLEAN + 1 FULL POWER CLEAN)
1-1-1-1-1-1
(B) SPLIT JERK 3-3-3-1-1-1-1
*POST LOADS COMPLETED FOR BOTH (A) AND (B) TO COMMENTS. 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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THURSDAY. NOVEMBER 6. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT - CLICK HERE FOR DEMO
**DEMO VIDEO NOTE  - USE A NARROW GRIP FOR TODAY AS IF DOING SUMO DEADLIFT HIGH PULLS. EXCEPT THESE REPS WILL FINISH AT THE HIP AS SHOWN IN THE VIDEO, ALL ELSE IN VIDEO IS ACCEPTABLE TECHNIQUE.

3) W.O.D
(A) SUMO DEADLIFT 5-5-5-5-5 
(B) 25-20-15-10-5 FOR TIME OF:
RING DIPS 
+ 25 BALL SLAMS #20 AFTER EACH REP ROUND.
*FOR (A) POST LOADS ACCOMPLISHED. FOR (B) POST TIME TO COMPLETE,






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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Tuesday, November 4, 2014

WEDNESDAY. NOVEMBER 5. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT 5-5-5-5-5 
* WORK UP TO 80%5RM 

3) W.O.D
5 ROUNDS:
400M RUN
15 FRONT SQUATS #115
15 CHEST TO BAR PULL UPS  
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**


5 ROUNDS:
200M RUN
15 FRONT SQUATS #95
10 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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Monday, November 3, 2014

TUESDAY. NOVEMBER 4. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
(A) DEADLIFT 3-3-3-3-3
(B) 100-80-60-40-20 FOR TIME OF:
DOUBLE UNDERS
+ 
10 DEADLIFTS #225 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS. 






**RAMP WOD**
(A) DEADLIFT 3-3-3-3-3
(B) 50-40-30-20-10 FOR TIME OF:
DOUBLE UNDERS
+ 
10 DEADLIFTS #185 OR 70% OF 3RM (WHICHEVER IS GREATER)
*POST LOADS ACCOMPLISHED FOR (A), AND TIME TO COMPLETE (B). FOR (A) GET PLENTY OF MEDIUM LOAD SETS PRIOR TO STARTING, AND WORK UP TO A 3 REP MAX ON LAST NOTABLE SETS. 




- 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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Sunday, November 2, 2014

MONDAY. NOVEMBER 3. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
FOR TIME:
ROW 5K
POST TIME TO COMPLETE IN COMMENTS. SUBSTITUTE 5K RUN IF YOU DON'T HAVE A ROWER.





**RAMP WOD**
FOR TIME:
ROW 3200M
POST TIME TO COMPLETE IN COMMENTS. SUBSTITUTE 3200M RUN IF YOU DON'T HAVE A ROWER.




- 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 31. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED BOX JUMPS

3) W.O.D
(A) FOR TIME:
100 BOX JUMPS + 20LB VEST
50 RING DIPS + 20LB VEST
(B) ACCUMULATE 5 MINS - SUPINE PLANK 
*POST TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCOMPLISH (B).





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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THURSDAY. OCTOBER 30. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ALTERNATING LEG SPLIT JERKS

3) W.O.D
AMRAP.20 MIN:
ODD MINS - 12 TOES TO BAR
EVEN MINS - 6 ALTERNATING LEG SPLIT JERKS #165 OR 70% 1RM
*POST IF ANY MINS WERE MISSED. COUNT A 10 BURPEE PENALTY FOR EACH MISSED MIN IF SO, AND COMPLETE THOSE POST WOD IMMEDIATELY. 




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. 
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Wednesday, October 29, 2014

WEDNESDAY. OCTOBER 29. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL


3) W.O.D
AMRAP.15:
200M RUN
10 SUPINE RING ROWS
10 SUMO DEADLIFT HIGH PULLS #95
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND REPS TO COMMENTS.






**RAMP WOD**
AMRAP.15:
200M RUN
10 SUPINE RING ROWS
10 SUMO DEADLIFT HIGH PULLS
*POST TOTAL ROUNDS AND ANY PARTIAL ROUND REPS 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 28. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
GYMNASTICS

3) W.O.D
"BARBARA"
5 ROUNDS FOR TIME:
20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS
REST 3 MIN
*POST TOTAL "WORKING TIME"  TO COMPLETE, SUBTRACT THE 12MINS OF REST OF THE TOTAL TIME TO GIVE YOU A  "WORKING TIME."






**RAMP WOD**
5 ROUNDS FOR TIME:
5 PULL UPS
15 PUSH UPS
25 SIT UPS
35 SQUATS


REST 2 MIN
*POST TOTAL WORKING TIME  COMPLETE, SUBTRACT THE 12MINS OF REST OF THE TOTAL TIME TO GIVE YOU A  "WORKING TIME."




- 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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Sunday, October 26, 2014

MONDAY. OCTOBER 27. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH
CLEAN AND JERK

3) W.O.D
(A) 15 MIN TO FIND 1RM SQUAT SNATCH
(B) 15 MIN TO FIND 1RM CLEAN AND JERK
(C) FRONT SQUAT *3 SEC PAUSE AT LOWEST DEPTH 5-5-5-5-5
*POST LOADS FOR (A) & (B), ALSO LOADS FOR (C) SHOULD ALL BE HEAVY.





**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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FRIDAY. OCTOBER 24. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
400M RUN
REST 90 SEC. 
(B) 10 ROUNDS OF:
50M RESISTED SPRINTS
REST 60 SEC.
*POST TIMES FOR EACH ROUND OF (A). COMPLETE (B), SPRINT FAST, REAL FAST. 





**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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