Tuesday, May 19, 2015

TUESDAY. MAY 19. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A MEDIUM HEAVY 5 REP SET THEN COMPLETE (A)
SUMO DEADLIFT HIGH PULL

3) W.O.D
(A) DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
200M RUN
15 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #95
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL. 





**RAMP WOD**
(A) DEADLIFT 5-5-5-5-5
(B) AMRAP.15:
200M RUN
10 GHD SIT UPS
10 SUMO DEADLIFT HIGH PULL #75
*POST LOADS FOR (A), GO AS HEAVY AS POSSIBLE EACH SET AND WORK UP TO A 5RM. FOR (B) POST TOTAL ROUNDS COMPLETED AND ANY PARTIALLY COMPLETED ROUNDS AS WELL. 




- 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, May 17, 2015

MONDAY. MAY 18. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS
PULL UPS


3) W.O.D
TABATA THESE: 
(A) DOUBLE UNDERS
(B) RING DIPS
(C) AIR SQUATS
(D) PULL UPS
*WITH A RUNNING 16 MIN CLOCK (4 X 4MIN). TABATA IS 8RDS OF 20 SEC WORK / 10 SEC REST (4 MIN TOTAL). COMPLETE TABATA FOR EACH MOVEMENT LISTED. COMPLETE IN ORDER WITH NO REST BETWEEN MOVEMENTS. POST LOWEST SCORE FOR EACH MOVEMENT IN ANY GIVEN ROUND. 







**RAMP WOD**
TABATA THESE: 
(A) DOUBLE UNDERS
(B) PUSH UPS
(C) AIR SQUATS
(D) PULL UPS
*WITH A RUNNING 16 MIN CLOCK (4 X 4MIN). COMPLETE TABATA FOR EACH MOVEMENT LISTED. COMPLETE IN ORDER WITH NO REST BETWEEN MOVEMENTS. POST LOWEST SCORE FOR EACH MOVEMENT IN ANY GIVEN ROUND. 




- 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. MAY 15. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN


3) W.O.D
(A) SQUAT CLEAN FROM BLOCK 2-2-2-2
(B) COMPLEX - FULL CLEAN + REVERSE CLEAN 1-1-1-1-1-1
(C) SPLIT JERK 3-3-3-3
*POST LOADS FOR EACH A/B/C. GO AS HEAVY AS POSSIBLE EACH SET. 






**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. MAY 14. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KNEES TO ELBOW
PLANK


3) W.O.D
(A) 5 ROUNDS FOR TIME:
20 CAL ROW
20 KNEES TO ELBOW
(B) ACCUMULATE 3 MINS EACH - PRONE / SUPINE PLANK
*POST TIME TO COMPLETE (A) AND TOTAL BREAKS TO COMPLETE EACH 3 MINS OF PLANK FOR (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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Saturday, May 16, 2015

WEDNESDAY. MAY 13. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK


3) W.O.D
(A) 15 MIN TO FIND - 3RM CLEAN & JERK  *TOUCH & GO
(B) FOR TIME:
20 CLEAN & JERK #135
40 BURPEE BOX JUMP 30"
120 DOUBLE UNDERS
*POST LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B).





**RAMP WOD**
(A) 15 MIN TO FIND - 3RM CLEAN & JERK  *TOUCH & GO
(B) FOR TIME:
20 CLEAN & JERK #95
30 BURPEE BOX JUMP 20"
80 DOUBLE UNDERS
*POST LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (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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Wednesday, May 13, 2015

TUESDAY. MAY 12. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UPS
WALL BALL WITH DOUBLE SQUAT *CLICK HER FOR DEMO*


3) W.O.D
FOR TIME:
9 MUSCLE UP
20 WALL BALLS *DOUBLE SQUAT 
7 MUSCLE UP
20 WALL BALLS *DOUBLE SQUAT 
5 MUSCLE UP
20 WALL BALLS *DOUBLE SQUAT 
3 MUSCLE UP
20 WALL BALLS *DOUBLE SQUAT 
*POST TIME TO COMPLETE IN COMMENTS. 

 



**RAMP WOD**
21-18-15-12-9 FOR TIME OF:
PULL UP
WALL BALLS *TRY FOR UNBROKEN EACH SET
*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, May 11, 2015

MONDAY. MAY 11. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAND SPRINTS


3) W.O.D
(A) 6 ROUNDS:
50YD BANDED SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
(B) 5 ROUNDS EACH FOR TIME:
250M ROW
REST 60 SEC BETWEEN EACH EFFORT.* COMPLETE (A) THEN COMPLETE (B). THERE IS NO TIME COMPONENT TO (A), USE A HEAVY BAND WITH PARTNER. POST TIMES FOR EACH ROUND FOR (B). IF YOU DO NOT HAVE A PARTNER FOR (A) USE A SLED FOR RESISTANCE. 




**RAMP WOD**
10 ROUNDS OF:
50M SPRINT
REST 60 SEC BETWEEN EACH EFFORT.
*NO TIME COMPONENT FOR EACH EFFORT, BUT THESE SHOULD BE PERFORMED AT MAX EFFORT. 
- 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, May 10, 2015

FRIDAY. MAY 8. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANSTAND PUSH UPS
HANGING WIPERS -CLICK HERE FOR DEMO-


3) W.O.D
40SEC ON / 20SEC OFF FOR 16 MIN:
ODD MINS - HANDSTAND PUSH UPS
EVEN MINUTES - HANGING WIPERS 
*FOR 40 SEC EACH MIN COMPLETE MAX REPS. ALTERNATE BETWEEN THE TWO MOVEMENTS EACH MINUTE. POST TOTAL REPS FOR EACH MOVEMENT. 




**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, May 7, 2015

THURSDAY. MAY 7. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROW 
PLANK


3) W.O.D
(A) 4 ROUNDS FOR TIME:
30 CAL ROW
20 JUMP OVER BOX 24"
(B) ACCUMULATE 5 MINS - SUPINE PLANK
(C) ACCUMULATE 5 MINS - PRONE PLANK
*POST TOTAL TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACCUMULATE 5 MINS IN A PLANK FOR EACH (B) AND (C). 




**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, May 6, 2015

WEDNESDAY. MAY 6. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH UP
KB SWING


3) W.O.D
2 ROUNDS FOR TIME:
75 DOUBLE UNDER
50 KB SWING 24KG (1.5 POOD)
50 PUSH UPS
*POST TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
3 ROUNDS FOR TIME:
40 DOUBLE UNDER
20 KB SWING 24KG (1.5 POOD)
20 PUSH 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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Tuesday, May 5, 2015

TUESDAY. MAY 5. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS


3) W.O.D
(A) PUSH PRESS 5-5-3-3-3-1-1-1-1
(B) FOR TIME:
25 C2B PULL UP
18 SUMO DEADLIFT HIGH PULL #95
20 C2B PULL UP
15 SUMO DEADLIFT HIGH PULL #95
15 C2B PULL UP
12 SUMO DEADLIFT HIGH PULL #95
10 C2B PULL UP
9 SUMO DEADLIFT HIGH PULL #95
5 C2B PULL UP
6 SUMO DEADLIFT HIGH PULL #95
*P[OST LOADS FOR EACH SET ON (A). GO AS HEAVY AS POSSIBLE FOR EACH SET. FOR (B) POST TIME TO COMPLETE. 




**RAMP WOD**


(A) PUSH PRESS 5-5-5-3-3-3-3
(B) FOR TIME:
25 TOES TO BAR
18 SUMO DEADLIFT HIGH PULL #75
20 TOES TO BAR
15 SUMO DEADLIFT HIGH PULL #75
15 TOES TO BAR
12 SUMO DEADLIFT HIGH PULL #75
10 TOES TO BAR
9 SUMO DEADLIFT HIGH PULL #75
5 TOES TO BAR
6 SUMO DEADLIFT HIGH PULL #75
*P[OST LOADS FOR EACH SET ON (A). GO AS HEAVY AS POSSIBLE FOR EACH SET. FOR (B) POST 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. MAY 4. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH


3) W.O.D
(A) DROP SNATCH 2-2-2-2
(B) SQUAT SNATCH 3-3-3-3-3 
(C) SNATCH BALANCE 2-2-2-2
*POST LOADS FOR (A) / (B) / (C). FOR (B) ALL SETS ARE TOUCH & GO. 



**RAMP WOD**
(A) DROP SNATCH 2-2-2-2
(B) SQUAT SNATCH 3-3-3-3-3 
(C) SNATCH BALANCE 2-2-2-2
*POST LOADS FOR (A) / (B) / (C). FOR (B) ALL SETS ARE TOUCH & GO. 




- 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, May 4, 2015

FRIDAY. MAY 1. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROW


3) W.O.D
FOR TIME:
ROW 5 K
*POST 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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