Tuesday, August 14, 2018

TUESDAY. JUNE 12. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
STRICT HSPU

3) W.O.D
(A) EVERY 2 MIN FOR 12 MIN:
200M SPRINT
15 GHD SIT UPS
(B) FOR TIME:
30 HSPU STRICT
*LOG IF ANY EFFORTS OF (A) WERE MISSED AND COMPLETE (B) AS QUICKLY AS POSSIBLE (OPEN STANDARD FOR ROM). 

- 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. JUNE 11. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - WARM UP TECHNIQUE TOP 65% 1RM THEN BEGIN (A)


3) W.O.D
(A) EVERY 90 SEC FOR 12 MIN (8 SETS):
3 SQUAT SNATCH *START @65% 1RM
(B) FOR MAX REPS:
MAX STRICT PULL UPS
REST 2 MIN
MAX C2B (KIP OR B.FLY OK)
REST 2 MIN
MAX PULL UP (KIP OR B.FLY OK)
REST 2 MIN
MAX PULL UP (KIP OR B.FLY OK)
*FOR (A) INCREASE THE WEIGHT EACH SET AND FINISH AT A 3RM FOR THE DAY. ON (B) LOG REPS FOR EACH 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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FRIDAY. JUNE 8. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
ROWING


3) W.O.D
(A) EMOM. 20 MIN:
12 CAL ROW
(B) ACCUMULATE 5 MINS - WEIGHTED SUPINE PLANK
*LOG IF ANY MINS WERE MISSED ON (A), IF COMPLETE ADD A CALORIE NEXT TIME AROUND. LOG LOAD USED FOR (B) AND COMPLETE FOR QUALITY. 

- 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, August 3, 2018

THURSDAY. JUNE 7. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
HEAVY WALL BALL


3) W.O.D
EVERY 4 MINUTES FOR 20 MINS:
50' BEAR CRAWL
15 WALL BALL #30
15 BURPEE
*LOG IF ANY ROUNDS WERE MISSED AND GO ALL OUT ON THESE 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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WEDNESDAY. JUNE 6. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
MUSCLE CLEAN - WORK UP TO WOD LOAD  *STRICT MUSCLE CLEAN IS RXd


3) W.O.D
15 - 10 -5 OF:
MUSCLE CLEAN #115
PUSH PRESS #115
RING MU
50 DUs
*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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TUESDAY. JUNE 5. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT (OHS) - WARM UP TO WOD LOAD


3) W.O.D
(A) 3 ROUNDS FOR TIME:
40 CAL ROW
12 OVERHEAD SQUAT #135
(B) RUN 1 MILE FOR TIME.
*LOG TIME TO COMPLETE (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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MONDAY. JUNE 4. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP ON PARALLETTES - WORK TECHNIQUE (AVOID FATIGUE)


3) W.O.D
(A) FOR TIME:
30 PARALLETTE HSPU *SCALE AS NEEDED
(B) ACCUMULATE 3 MINS - L-HANG
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY, REST AS NEEDED AND ALSO LOG NUMBER OF BREAKS TO ACCOMPLISH THE 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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Thursday, August 2, 2018

FRIDAY. JUNE 1. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
CLEAN - WARM UP COMPLEX 


3) W.O.D
(A) COMPLEX 1RM 1-1-1-1-1-1
1 HANG CLEAN
1 FULL CLEAN
1 FRONT SQUAT
1 JERK
(B) FOR TIME:
200M SINGLE ARM FARMER CARRY #95 *USE A LOADED BARBELL
*LOG LOADS FOR EACH SET OF (A) AND FOR (B) SWITCH ARMS AS NEEDED DURING THE 200M CARRY. 

- 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 31. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
UB DOUBLE UNDERS - WORK ON EFFICIENCY


3) W.O.D
(A) EMOM 10 MIN:
ODD - 50 DUs
EVEN - 15 BURPEE
(B) 3 X MAX HS HOLD *REST 2:1
*LOG IF ANY ROUNDS MISSED ON (A) AND TIMES FOR EACH EFFORT OF (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 30. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP TO BW


3) W.O.D
(A) AMRAP.12 MIN:
10 CAL ROW
5 STRICT PULL UP
5 BENCH PRESS @ BODY WEIGHT
(B) 100 BANDED FACE PULLS
*LOG TOTAL ROUNDS COMPLETED FOR (A) AND COMPLETE (B) FOR QUALITY. 

- 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 29. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
POWER SNATCH - WARM UP TO 65% 1RM


3) W.O.D
(A) 3 EFFORTS FOR MAX REPS:
1:00 PLANK HOLD
MAX WALL BALLS
MAX POWER SNATCH @ 65% 1RM
REST 3 MIN
(B) 4 X 20 - PALOFF LUNGE TO PRESS (10R / 10L)
*FOR (A) LOG TOTAL REPS FOR EACH MOVEMENT. ON (B) USE A MEDIUM RESISTANCE BAND FOR QUALITY. 

- 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, July 12, 2018

MONDAY. MAY 28. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
RUNNING


3) W.O.D
(A) 5 EFFORTS EACH AS FAST AS POSSIBLE:
800M RUN
REST 3 MIN
(B) 4 X 10 STRICT TOES TO BAR
*LOG TIMES FOR EACH EFFORT OF (A) AND COMPLETE (B) FOR QUALITY.

- 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, July 9, 2018

FRIDAY. MAY 25. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
RING MUSCLE UP (RMU)


3) W.O.D
AMRAP 10 MIN:
3 RING MUSCLE UP *EACH SET UNBROKEN
*REST AS NEEDED BETWEEN EFFORTS AND LOG TOTAL SETS COMPLETED IN 10 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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THURSDAY. MAY 24. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO WOD LOAD


3) W.O.D
(A) FOR TIME 10-9-8-7-6-5-4-3-2-1 OF:
FRONT SQUAT @60% 1RM
+ 200M SPRINT EACH ROUND. 
(B) 3 X 100' FARMER CARRY #100 MINIMUM EACH ARM
*LOG TIME TO COMPLETE AND LOAD USED FOR (A). COMPLETE (B) FOR QUALITY AND REST AS NEEDED BETWEEN CARRIES. 

- 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 23. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
KB SWING - WARM UP TECHNIQUE WITH WOD LOAD


3) W.O.D
(A) 30-20-10 FOR TIME:
BIKE CAL
KB SWINGS 32KG
BURPEES
(B) 5 MIN MAX - STRICT PULL UP
*LOG TIME TO COMPLETE (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. 
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TUESDAY. MAY 22. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
TRIPLE UNDER - PRACTICE SKILL


3) W.O.D
(A) FOR TIME
300 DUs
+ AT START AND EVERY MIN STOP AND COMPLETE 5 T2B. 
(B) 4 X 12 DYNAMIC SIDE PLANK EACH SIDE
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY. 

- 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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