Thursday, November 10, 2016

FRIDAY. NOVEMBER 11. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HIP TAPS - PRACTICE SKILL (30-50 REPS) DEMO HERE

3) W.O.D
(A) AMRAP 10 MIN:
10 HIP & BACK EXTENSION
5 STRICT HSPU
(B) ACCUMULATE 5 MINS IN A BANDED PLANK.
*LOG TOTAL ROUNDS FOR (A) AND NUMBER OF BREAKS TO COMPLETE (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 10. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP IN SETS OF 3 TO 70%1RM

3) W.O.D
EMOM.20 MIN:
ODD MIN - 10 CAL ASSAULT BIKE
EVEN MIN - 6 FRONT SQUAT @ 70% 1RM
* LOG IF ANY MINS WERE MISSED AND LOAD USED.



**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 9. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP

3) W.O.D
FOR TIME:
27 CAL ROW
27 GHD SIT UP
12 BAR MUSCLE UP
18 CAL ROW
18 GHD SIT UP
9 BAR MUSCLE UP
9 CAL ROW
9 GHD SIT UP
6 BAR MUSCLE UP
*LOG TIME TO COMPLETE IN COMMENTS.
**RAMP WOD**
FOR TIME:
27 CAL ROW
27 GHD SIT UP
27 C2B PULL UP
18 CAL ROW
18 GHD SIT UP
18 C2B PULL UP
9 CAL ROW
9 GHD SIT UP
9 C2B PULL UP
*LOG 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 7, 2016

TUESDAY. NOVEMBER 8. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLED DRAG BACKWARDS - CLICK HERE FOR DEMO -

3) W.O.D
(A) 8-6-4-2 OF:
POWER CLEAN @ 80 % 1RM
+
50M SLED DRAG BACKWARDS #225 TO START EACH REP ROUND. 
(B) 3 MIN MAX - TOES TO BAR
*LOG TIME TO COMPLETE (A) AND LOAD USED.  FOR (B) LOG TOTAL REPS. 




**RAMP WOD**
(A) 8-6-4-2 OF:
POWER CLEAN @ 80 % 1RM
+
200M RUN BACKWARDS 
(B) 3 MIN MAX - TOES TO BAR
*LOG TIME TO COMPLETE (A) AND LOAD USED.  FOR (B) LOG TOTAL REPS. 

- 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 7. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HIL SPRINTS 

3) W.O.D
10 ROUNDS:
5 BURPEES
50M HILL SPRINT
REST 1-2 MINS
*FIND A LOCAL HILL, STICK A CONE AT THE START AND AT 50M MARK. EAACH EFFORT PERFORM 5 BURPEES AS QUICK AS POSSIBLE THEN SPRINT AS FAST AS POSSIBLE TO THE 50M MARK, REST UP TO 2 MINS BETWEEN EFFORTS. 



**RAMP WOD**
10 ROUNDS:
5 BURPEES
50M HILL SPRINT
REST 1-2 MINS
*FIND A LOCAL HILL, STICK A CONE AT THE START AND AT 50M MARK. EAACH EFFORT PERFORM 5 BURPEES AS QUICK AS POSSIBLE THEN SPRINT AS FAST AS POSSIBLE TO THE 50M MARK, REST UP TO 2 MINS BETWEEN EFFORTS

- 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, November 4, 2016

FRIDAY. NOVEMBER 4. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK
POWER SNATCH - WORK LIGHT HIP AND HANG POWER SNATCH AS WARM UP

3) W.O.D
(A) PRESS TO JERK DROP 3-3-3-3
(B) PUSH JERK 2-2-2-2
(C) POWER SNATCH 1-1-1-1-1-1
*(A) IS JERK TECH / SKILL WORK UP TO A MEDIUM LOAD. ON (B) WORK UP TO A 2RM. ON (C) FIND 1RM FOR THE DAY. 




**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 3. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING 
GHD SIT UP

3) W.O.D
2K ROW
-EVERY 2 MIN 10 GHD SIT 
*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. NOVEMBER 2. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WORK UP TO 75% BW IN SETS OF 5 REPS

3) W.O.D
3 ROUNDS:
2 MIN MAX - BENCH @ 75% BW
2MIN MAX - MUSCLE UP
2 MIN ASSAULT BIKE CAL
REST 3 MINS
*LOG TOTAL REPS FOR EACH MOVEMENT AFTER 3 ROUNDS. 



**RAMP WOD**
3 ROUNDS:
2 MIN MAX - BENCH @ 65% BW
2MIN MAX - PULL UP
2 MIN ASSAULT BIKE CAL
REST 3 MINS
*LOG TOTAL REPS FOR EACH MOVEMENT AFTER 3 ROUNDS. 

- 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 1. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL (SDHP)

3) W.O.D
(A) SDHP 3-3-3-3-3
(B) EMOM 16 MINS:
ODD MINS - 40 DUs
EVEN MINS - 10 SDHP #95
*FOR (A) WORK UP TO A 3RM AND LOG LOAD. FOR (B) LOG IF ANY MINS WERE MISSED.

**RAMP WOD**
(A) SDHP 3-3-3-3-3
(B) EMOM 16 MINS:
ODD MINS - 20 DUs
EVEN MINS - 10 SDHP #75
*FOR (A) WORK UP TO A 3RM AND LOG LOAD. FOR (B) LOG IF ANY MINS WERE MISSED. 

- 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 2, 2016

MONDAY. OCTOBER 31. 2016

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP - OPEN UP SHOULDERS WARM UP TECHNIQUE.

3) W.O.D
40 STRICT HANDSTAND PUSH UP
*EVERY BREAK IN REPS YOU MUST COMPLETE 10 HOLLOW ROCKS.
*LOG TIME TO COMPLETE. 
**RAMP WOD**
30 HSPU *KIPPING ACCEPTABLE
*EVERY BREAK IN REPS YOU MUST COMPLETE 5 HOLLOW ROCKS.
*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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FRIDAY. OCTOBER 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING - TAKE ROWER OUTSIDE!!

3) W.O.D
EMOM 20 MIN:
ODD: 13 CAL ROW
EVEN: 2 X 60YD PRO SHUTTLE *SPRINT
*ENJOY. LOG IF ANY MINS MISSED. SEE 60YD PRO SHUTTLE IMAGE BELOW.

**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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