Friday, September 18, 2015

THURSDAY. SEPTEMBER 17. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE CLIMB

3) W.O.D
FOR TIME:
7 ROPE CLIMB
14 RING DIP
5 ROPE CLIMB
21 RING DIP
3 ROPE CLIMB
28 RING DIP
*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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Wednesday, September 16, 2015

WEDNESDAY. SEPTEMBER 16. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHOULDER TO OVERHEAD

3) W.O.D
(A) EVERY 90SEC  FOR 15 MIN:
30 DUs
S20 COMPLEX #135 - 1 PRESS / 2 PUSH PRESS / 3 PUSH JERK 
(B) ACCUMULATE 5 MINS IN A WEIGHTED *PRONE PLANK #25 PLATE ON HIP 
*LOG IF ANY ROUNDS WERE MISSED FOR (A), IF COMPLETED RXd WITH NO MISSES, NEXT TIME ADD 10% TO LOAD. ON (B) LOG # OF BREAKS TO ACCOMPLISH 5 MINS. 



SUPINE PLANK

**RAMP WOD**
(A) EVERY 90SEC  FOR 15 MIN:
30 DUs
S20 COMPLEX #95 - 1 PRESS / 2 PUSH PRESS / 3 PUSH JERK 
(B) ACCUMULATE 3 MINS IN A WEIGHTED *PRONE PLANK #25 PLATE ON HIP 
*LOG IF ANY ROUNDS WERE MISSED FOR (A), IF COMPLETED RXd WITH NO MISSES, NEXT TIME ADD 10% TO LOAD. ON (B) LOG # OF BREAKS TO ACCOMPLISH 3 MINS. 

- 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, September 15, 2015

TUESDAY. SEPTEMBER 15. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A SET OF 5 @ 225 

3) W.O.D
20-15-10-5 OF:
ROW CALORIES X2 (40-30-20-10)
DEADLIFT #225
PULL UP
*LOG TIME TO COMPLETE. IF NO ROWER AVAILABLE DO AIRDYNE CALS, OR RUN 800M/600/400/200. 



**RAMP WOD**
20-15-10-5 OF:
ROW CALORIES X2 (40-30-20-10)
DEADLIFT #165 (MINIMUM - OR ASK COACH)
PULL UP
*LOG TIME TO COMPLETE. IF NO ROWER AVAILABLE DO AIRDYNE CALS, OR RUN 800M/600/400/200. 
- 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, September 14, 2015

MONDAY. SEPTEMBER 14. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE BOX JUMP OVER

3) W.O.D
FOR TIME:
100 BURPEE BOX JUMP OVER 20"
*LOG TIME TO COMPLETE. TRY TO CLEAR THE BOX ON THE JUMP OVER FOR AS LONG AS POSSIBLE. 






**RAMP WOD**
FOR TIME:
100 BURPEES
*LOG 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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Sunday, September 13, 2015

FRIDAY. AUGUST 11. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
AIRDYNE

3) W.O.D
15 ROUNDS OF:
10 CAL AIRDYNE ALL OUT EFFORT
REST 60 SEC BETWEEN EFFORTS.
*ALL OUT MEANS TRY AND GO SO HARD YOU BREAK THE FKN MACHINE. LOG TOTAL TIME TO COMPLETE. ALSO LOG FASTEST AND LONGEST TIME IN ANY GIVEN ROUND. 





**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. AUGUST 10. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT - WARM UP TO A MEDIUM - HEAVY 5 REP SET (~70% OF 1RM)
SINGLE LEG BOX JUMP - CLICK HER FOR DEMO-

3) W.O.D
FOR TIME:
10-9-8-7-6-5-4-3-2-1 OF:
BACK SQUAT @ 65%1RM
SINGLE LEG BOX JUMP 20" (L) 
SINGLE LEG BOX JUMP 20" (R)
*LOG 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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WEDNESDAY. AUGUST 9. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT

3) W.O.D
(A) 15 MINS TO FIND - 2RM PUSH PRESS 
(B) AMRAP.12 MIN:
MIN 1 - MAX OVERHEAD SQUATS #95
MIN 2 - MAX TOES TO BAR
MIN 3 - MAX DUs
MIN 4 - REST
REPEAT UNTIL 12 MINS IS UP. 
*LOG 2RM FOR (A) AND TOTAL REPS FOR EACH MOVEMENT ON (B). 





**RAMP WOD**
(A) 15 MINS TO FIND - 3RM PUSH PRESS 
(B) AMRAP.12 MIN:
MIN 1 - MAX OVERHEAD SQUATS #75
MIN 2 - MAX KNEES TO ELBOW
MIN 3 - MAX DUs
MIN 4 - REST
REPEAT UNTIL 12 MINS IS UP. 
*LOG 3RM FOR (A) AND TOTAL REPS FOR EACH MOVEMENT ON (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, September 8, 2015

TUESDAY. SEPTEMBER 8. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALLS

3) W.O.D
(A) 5 ROUNDS OF 90 SEC WORK FOR MAX REPS:
100M SPRINT 
MAX WALL BALLS 
REST 90SEC.
(B) BULGARIAN SPLIT SQUAT - WORK UP TO A MEDIUM / HEAVY 3 REP SET. 
*LOG REPS FOR EACH ROUND, WITH 90 SEC ON THE CLOCK YOU WILL COMPLETE YOUR 100M SPRINT THEN WITH WHATEVER TIME IS LEFT DO AS MANY WALL BALLS AS POSSIBLE. REST EXACTLY 90SEC BETWEEN EFFORTS.LOG LOAD REACHED AND ANY THOUGHTS FOR (B) AS WELL.





**RAMP WOD**
(A) 5 ROUNDS OF 90 SEC WORK FOR MAX REPS:
100M SPRINT 
MAX WALL BALLS 
REST 90SEC.
(B) BULGARIAN SPLIT SQUAT - WORK UP TO A MEDIUM / HEAVY 3 REP SET. 
*LOG REPS FOR EACH ROUND, WITH 90 SEC ON THE CLOCK YOU WILL COMPLETE YOUR 100M SPRINT THEN WITH WHATEVER TIME IS LEFT DO AS MANY WALL BALLS AS POSSIBLE. REST EXACTLY 90SEC BETWEEN EFFORTS.LOG LOAD REACHED AND ANY THOUGHTS FOR (B) 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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MONDAY. SEPTEMBER 7. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) POWER SNATCH 5-5-5-5 *TOUCH & GO REQUIRED
(C) WEIGHTED PLANK #45 - 4 X MAX EFFORT (REST 90 SEC BETWEEN)
*FOR (A) WARM UP THEN BEGIN WORK SETS. LOG LOADS FOR ALL SETS. 




**RAMP WOD**
(A) SNATCH BALANCE 3-3-3-3-3
(B) POWER SNATCH 5-5-5-5
(C) WEIGHTED PLANK #45 - 4 X MAX EFFORT (REST 90 SEC BETWEEN)
*FOR (A) WARM UP THEN BEGIN WORK SETS. LOG LOADS FOR ALL 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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Thursday, September 3, 2015

FRIDAY. SEPTEMBER 4. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP

3) W.O.D
FOR TIME:
12 BAR MUSCLE UP
24 C2B PULL UP
36 PULL UP
*LOG 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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THURSDAY. SEPTEMBER 3. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP (HSPU)

3) W.O.D
FOR TIME:
30 DUs
8 HSPU
50 AIR SQUAT
30 DUs
8 HSPU
40 AIR SQUAT
30 DUs
8 HSPU
30 AIR SQUAT
30 DUs
8 HSPU
20 AIR SQUAT
30 DUs
8 HSPU
10 AIR SQUAT
* LOG 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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Wednesday, September 2, 2015

WEDNESDAY. SEPTEMBER 2. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DBL KB SNATCH
TOES TO BAR (T2B)

3) W.O.D
(A) AMRAP.12
2 DBL KB SNATCH 20KG
2 T2B
3 DBL KB SNATCH 20KG
3 T2B
4 DBL KB SNATCH 20KG
4 T2B
5 DBL KB SNATCH 20KG
5 T2B
...AND SO ON UNTIL 12MINS IS UP.
(B) FOR TIME:
1 MILE RUN
*LOG TOTAL REPS ACCUMULATED FOR (A) AND TIME FOR (B).






**RAMP WOD**
(A) AMRAP.12
2 POWER SNATCH #75
2 K2B
3 POWER SNATCH 
3 K2B
4 POWER SNATCH 
4 K2B
5 POWER NATCH
5 K2B
...AND SO ON UNTIL 12MINS IS UP.
(B) FOR TIME:
1 MILE RUN
*LOG TOTAL REPS ACCUMULATED FOR (A) AND TIME 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, September 1, 2015

TUESDAY. SEPTEMBER 1. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTER

3) W.O.D
(A) 15 MIN TO FIND A 2RM - THRUSTER
(B) FRAN 21-15-9 OF:
THRUSTERS #95
PULL UPS
*LOG 2RM FOR (A) AND FOR (B) LOG TIME TO COMPLETE.






**RAMP WOD**
(A) 15 MIN TO FIND A 2RM - THRUSTER
(B) FRAN 21-15-9 OF:
THRUSTERS #95
PULL UPS
*LOG 2RM FOR (A) AND FOR (B) LOG 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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