Tuesday, February 7, 2017

TUESDAY. FEBRUARY 7. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING MUSCLE UP

3) W.O.D
EMOM 18 MIN:
MIN 1 - 15 CAL ROW
MIN 2 - 15 BOX JUMPS 24"
MIN 3 - 5 RING MUSCLE UPS
... CONTINUE TO REPEAT FOR 18 MINS. 
*LOG IF ANY ROUNDS WERE MISSED. 



**RAMP WOD**
EMOM 18 MIN:
MIN 1 - 10 CAL ROW
MIN 2 - 10 BOX JUMPS 20"
MIN 3 - 10 PULL UP
... CONTINUE TO REPEAT FOR 18 MINS. 
*LOG IF ANY ROUNDS 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. 
Posted by at No comments:

Sunday, February 5, 2017

MONDAY. FEBRUARY 6. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN 

3) W.O.D
(A) CLEAN & JERK 1-1-1-1-1-1-1
(B) CLEAN DEADLIFT 3-3-3-3
(C) 4 X :30 FRONT RACK HOLDS @ 125%  1RM SQUAT CLEAN 
*LOG LOADS FOR ALL. 



**RAMP WOD**
(A) ~15 MINS - FIND CLEAN & JERK 1RM
(B) CLEAN DEADLIFT 3-3-3-3
(C) 4 X :30 FRONT RACK HOLDS @ 125%  1RM SQUAT CLEAN 
*LOG LOADS FOR ALL. 

- 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:

Friday, February 3, 2017

FRIDAY. FEBRUARY 3. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
FOR DISTANCE:
RUN 30 MINS.
*LOG DISTANCE COVERED. 



**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. 
Posted by at No comments:

THURSDAY. FEBRUARY 2. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWINGS

3) W.O.D
(A) 21-18-15-12-9-6-3 OF:
KB SWINGS 32KG
+ 5 HANDSTAND PUSH UP AFTER EACH REP ROUND. 
(B) BUY OUT - 4 X MAX BANDED PLANK *REST AS NEEDED EACH EFFORT.
*LOG TIME TO COMPLETE (A). COMPLETE (B) FOR QUALITY. 



**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. 
Posted by at No comments:

WEDNESDAY. FEBRUARY 1. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS
TOES TO BAR

3) W.O.D
(A) PUSH PRESS - FIND 1RM
(B) 3 ROUND FOR TIME:
25 CAL ROW
25 TOES TO BAR
35 WALL BALLS
*LOG 1RM PUSH PRESS FOR (A) AND TIME TO COMPLETE (B). 



**RAMP WOD**
(A) PUSH PRESS - FIND 1RM
(B) 3 ROUND FOR TIME:
15 CAL ROW
15 TOES TO BAR
25 WALL BALLS
*LOG 1RM PUSH PRESS 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. 
Posted by at No comments:

TUESDAY. JANUARY 31. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO WOD WEIGHT

3) W.O.D
(A) 5 ROUNDS FOR TIME:
50 DUs *UNBROKEN
7 SQUAT CLEAN #155
(B) BUY OUT - 5 X 15 WEIGHTED SIT UPS #30
*LOG TIME TO COMPLETE.
**RAMP WOD**
(A) 5 ROUNDS FOR TIME:
40 DUs 
7 SQUAT CLEAN #115
(B) BUY OUT - 5 X 15 WEIGHTED SIT UPS #20
*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. 
Posted by at No comments:

MONDAY. JANUARY 30. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE PACING

3) W.O.D
(A) 2 X MAX EFFORT:
HANG FROM PULL UP BAR FOR TIME
REST 3:1
(B) AMRAP 7 MIN:
BURPEES
*LOG TIMES FOR EACH EFFORT OF (A) AND REPS COMPLETED FOR (B).
FYI - BLOGGER HAD BLOCKED MY ACCESS FOR THE MONTH OF JANUARY, COPYRIGHT BS. ALL GOOD AGAIN.



**RAMP WOD**
(A) 2 X MAX EFFORT:
HANG FROM PULL UP BAR FOR TIME
REST 3:1
(B) AMRAP 7 MIN:
BURPEES
*LOG TIMES FOR EACH EFFORT OF (A) AND 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. 
Posted by at No comments:

Wednesday, January 18, 2017

FRIDAY. DECEMBER 30. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3
(B) OVERHEAD SQUAT 1-1-1-1-1
(C) BUY OUT - 4 X 15 WEIGHTED SIT UPS #30 MED BALL
*USE HEAVIEST LOADS POSSIBLE FOR ALL SETS AND LOG EACH RESPECTIVELY. COMPLETE (C) FOR QUALITY NOT TIME. 



**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. 
Posted by at No comments:

Friday, January 6, 2017

THURSDAY. DECEMBER 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) FOR TIME:
30 CAL ROW
30 BURPEES
20 CAL ROW
20 BURPEES
10 CAL ROW
10 BURPEES
(B)BUY OUT: 4 X MAX EFFORT BANDED PLANK - REST 90 SEC BETWEEN EFFORTS
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY.




**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. 
Posted by at No comments:

WEDNESDAY. DECEMBER 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEGHT VEST FUNCTIONALITY

3) W.O.D
8 SPRINT ROUNDS EACH FOR TIME:
100M RUN W/ VEST #20
10 PUSH UP W/ VEST #20
5 JUMP OVER BOX W/ VEST#20
REST 1 MIN
*ATTEMPT TO LOG TIMES FOR EACH EFFORT. GOAL IS GO FAST AND KEEP CONSISTENT. CLEAR THE BOX FOR BOX JUMP OVERS!!



**RAMP WOD**
6 SPRINT ROUNDS EACH FOR TIME:
100M RUN W/ VEST #10
10 PUSH UP W/ VEST #10
10 BOX JUMP W/ VEST#10
REST 1 MIN
*ATTEMPT TO LOG TIMES FOR EACH EFFORT. GOAL IS GO FAST AND KEEP CONSISTENT. 

- 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:

TUESDAY. DECEMBER 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLUSTER - WARM UP TO 60% THRUSTER 1RM

3) W.O.D
(A) AMRAP.15 MIN:
1 CLUSTER @60% 1RM THRUSTER
1 BAR MUSCLE UP
2 CLUSTER @60% 1RM THRUSTER
2 BAR MUSCLE UP
3 CLUSTER @60% 1RM THRUSTER
3 BAR MUSCLE UP
.... AND SO ON UNTIL 15 MINS IS UP.
(B) BUY OUT - 100 BANDED FACE PULLS
*LOG TOTAL REPS COMPLETED FOR (A) AND COMPLETE (B) FOR QUALITY NOT TIME.



**RAMP WOD**
(A) AMRAP.15 MIN:
1 CLUSTER #75
1 C2B PULL UP
2 CLUSTER 
2 C2B PULL UP
3 CLUSTER
3 C2B PULL UP
.... AND SO ON UNTIL 15 MINS IS UP.
(B) BUY OUT - 100 BANDED FACE PULLS
*LOG TOTAL REPS COMPLETED FOR (A) AND COMPLETE (B) FOR QUALITY NOT 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. 
Posted by at No comments:
Subscribe to: Posts (Atom)