Tuesday, February 18, 2020

WEDNESDAY JANUARY 22. 2020

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


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

2) WARM UP:

**SKILL WORK**
BARBELL COMPLEX - DEADLIFT / FRONT SQUAT / PUSH PRESS WARM UP TO #135

3) W.O.D
EMOM 16 MIN:
ODD MINS - 5 DEADLIFT / 3 FRONT SQUAT / 1 PUSH PRESS #135 (1 BAR FOR ALL) 
EVEN MINS - 25 DU / 5 BURPEES
*GET ALL RXd WORK DONE UNDER A MIN EACH EFFORT. TOTAL POSSIBLE SCORE IS 16 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. JANUARY 21. 2020

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


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

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARM UP TO WOD LOAD IN SETS OF 3-5 REPS. 
SUPINE RING ROW - SET UP FOOT SUPPORT AT HEIGHT OF RINGS. 

3) W.O.D
(A) 20-16-12-8-4 FOR TIME OF:
SUPINE RING ROWS
OVERHEAD SQUAT #115
(B) STANDING BANDED TWIST - 5 X 15 EACH SIDE (OBLIQUE / TORQUE STRENGTH)
*LOG TIME FOR (A) AND GET (b) DONE 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, February 17, 2020

MONDAY. JANUARY 20. 2020

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


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

2) WARM UP:

**SKILL WORK**
BIKE / ROW - WARM UP EFFICIENCY

3) W.O.D
EACH EFFORT FOR TIME:
0:00 - 10:00
RUN 1 MILE / REST ANY REMAINING TIME
10:00 - 20:00
BIKE 2.5 MILES / REST ANY REMAINING TIME
20:00 - 30:00
ROW 2K
*LOG TIMES 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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Tuesday, February 11, 2020

FRIDAY. JANUARY 17. 2020

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


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

2) WARM UP:

**SKILL WORK**
STRICT PULL UP - HOLD THAT HOLLOW THROUGHOUT THE REP, WARM UP TECHNIQUE.

3) W.O.D
(A) 3 ROUNDS FOR MAX REPS:
1 MIN SIT UP
1 MIN STRICT RING DIPS
1 MIN ALTERNATING JUMP (SPLIT) LUNGES                                                                           
1 MIN STRICT PULL UPS
2 MIN REST
(B) ACCUMULATE 5 MIN - SUPINE PLANK
*LOG TOTAL REPS FOR (A) AND COMPLETE (B) WITH AS FEW BREAKS AS POSSIBLE. 


- 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. JANUARY 16. 2020

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


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

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP  5 X 5 _WORK UP TO AN APPROPRIATE LOAD FOR (A) BELOW. READ POST. 

3) W.O.D
(A) 5 ROUNDS FOR TIME:
10 BENCH PRESS @ BW (IF = OR <165  USE 125%BW)
75 DU
(B) 4 X 12 PENDLAY ROWS 
*LOG TIME FOR (A). ALSO FOR (B) USE THE SAME LOAD FOR ALL SETS, BUT MAKE IT A LOAD THAT ALLOWS YOU TO BARELY GET THE REQUIRED REPS WITH GOOD TECHNIQUE. LOG THAT LOAD 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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Wednesday, January 22, 2020

WEDNESDAY JANUARY 15. 2020

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


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

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO WOD LOAD IN SETS OF 3 REPS (TOUCH & GO).

3) W.O.D
3 ROUNDS FOR TIME:
600M RUN
15 HSPU
10 SQUAT CLEAN #135
*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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Wednesday, January 15, 2020

TUESDAY. JANUARY 14. 2020

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


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

2) WARM UP:

**SKILL WORK**
BIKE - EFFICIENCY

3) W.O.D
(A) ALTERNATE EVERY 90 SEC FOR 15 MIN:
1st 90 - 15 CAL BIKE
2nd 90 - 10 BURPEE JUMP OVER BOX 
(B) 5 X 12 WEIGHTED BACK EXTENSION
*IF YOU COMPLETE (A) RXd ADD A REP TO EACH NEXT TIME AROUND. COMPLETE (B) FOR QUALITY AND LOG LOAD USED. 

- 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. JANUARY 13. 2020

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


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

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE - WARM UP TO ~70% 1RM IN SETS OF 3 THEN BEGIN (A). 

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) 5 X 10 STRICT TOES TO BAR
*FOR (A) BEGIN WORKING SETS @ ~70%1RM AND FINISH AT A 3RM. 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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FRIDAY. JANUARY 10. 2020

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


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

2) WARM UP:

**SKILL WORK**
RUN - EFFICIENT TECHNIQUE DRILLS

3) W.O.D
(A) RUN 30 MINS FOR DISTANCE. 
(B) EMOM 8 MIN:
ODD MIN - PLANK VARIATION
EVEN MINS - REST
*LOG DISTANCE COVERED FOR (A) AND PLANK VARIATION 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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THURSDAY. JANUARY 9. 2020

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


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

2) WARM UP:

**SKILL WORK**
POWER SNATCH + OHS - WARM UP EFFICIENT TECHNIQUE. 

3) W.O.D
EMOM 12 MINS:
20 DU
1 POWER SNATCH #75
1 OVERHEAD SQUAT #75
20 DU
2 POWER SNATCH
2 OVERHEAD SQUAT
20 DU
3 POWER SNATCH
3 OVERHEAD SQUAT
20 DU
4 POWER SNATCH
4 OVERHEAD SQUAT
... AND SO ON UNTIL 12 MINS IS UP. 
*SCORE IS 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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Tuesday, January 7, 2020

WEDNESDAY. JANUARY 8. 2020

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


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

2) WARM UP:

**SKILL WORK**
KB GOBLET HOLD ALTERNATING FWD LUNGES - WARM UP IN SETS OF 8-10 REPS
KB SWINGS - WARM UP HIP HINGE / FIRE GLUTES AND DO REPS

3) W.O.D
WITH A 20 MIN RUNNING CLOCK:
0:00 - 5:00 
40 KB GOBLET HOLD ALTERNATING FWD LUNGES 32KG
5:00 - 20:00 - EMOM 15 MINS:
MIN 1 - 12 KB SWING 32KG 
MIN 2 - 10 BURPEES
MIN 3 - 15 CAL ROW
*GO FOR BROKE ON THE LUNGES, BIG SETS. WHEN DONE WITH THE LUNGES REST ANY REMAINING TIME AND BEGIN EMOM RIGHT AFTER 5 MIN MARK. 

- 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. JANUARY 7. 2020

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


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

2) WARM UP:

**SKILL WORK**
HANG CLUSTER - WARM UP TO WOD LOAD IN SETS OF 3
BIKE - INTENSITY TODAY (FOR TIME)

3) W.O.D
(A) FOR TIME:
24 BIKE CALS
12 HANG CLUSTER #115 
18 BIKE CALS
9 HANG CLUSTER
12 BIKE CALS
6 HANG CLUSTER
(B) 1 MIN ON 1 MIN OFF FOR 8 MIN - 2 PT PLANK

 *LOG TIME FOR (A) AND USE A LOAD YOU CAN GO MOSTLY UNBROKEN WITH, CONSIDER THE INTENT IS MEDIUM / HEAVY LOADING. 
*GET (B) DONE FOR QUALITY, ADD PLATE(S) FOR EXTRA DIFFICULTY. 

- 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 24, 2019

MONDAY. DECEMBER 31. 2018

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


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

2) WARM UP:

**SKILL WORK**
RING MU - WARM UP TECHNIQUE

3) W.O.D
(A) 2 ROUNDS FOR TIME:
15 RING MU
25 HSPU
(B) EMOM.10 MIN:
10 GHD SIT UP
*LOG TIME TO COMPLETE (A) AND IF ANY ROUNDS OF (B) WERE MISSED. IF NO ROUNDS OF (B) MISSED ADD A REP NEXT TIME AROUND. 

- 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 17, 2019

FRIDAY. DECEMBER 28. 2018

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


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

2) WARM UP:

**SKILL WORK**
CLEAN & JERK - WARM UP TO (B) WOD LOAD THEN BEGIN SQUATS FOR (A)

3) W.O.D
(A) EMOM 10:
ODD - 2 BACK SQUAT @ 70%1RM
EVEN - 3 BACK SQUAT @70%1RM
(B) EVERY 90 SEC FOR 14 MIN (21 EFFORTS):
1 CLEAN & JERK @75% 1RM
*LOG IF ANY EFFORTS WERE MISSED ON EITHER AND LOADS USED. 

- 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. DECEMEBR 27. 2018

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


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

2) WARM UP:

**SKILL WORK**
SHUTTLE RUNNING

3) W.O.D
(A) EMOM 20 MINS:
ODD MIN - 2 X 100YD SHUTTLE (FWD 25 YD , BACKWARDS 25 YDS X 2)
EVEN MIN - 10 BURPEES
(B) 50 WEIGHTED SIT UP #30
*LOG IF ANY MINS WERE MISSED ON (A) AND COMPLETE (B) FOR QULITY 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. 
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WEDNESDAY. DECEMBER 26. 2018

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


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

2) WARM UP:

**SKILL WORK**
SNATCH + OHS - WARM UP TO WOD LOAD IN SETS OF 5 REPS.

3) W.O.D
FOR TIME:
100 DUs
THEN 
10-9-8-7-6-5-5-5 OF:
POWER SNATCH #95
OHS #95
TOES TO BAR
*LOG TIME TO COMPLETE. SHOOT FOR UNBROKEN T2B. 

- 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 12, 2019

TUESDAY. DECEMBER 25. 2018

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


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

2) WARM UP:

**SKILL WORK**
ALTERNATING SINGLE ARM DUMBBELL BENCH PRESS - REVIEW TECHNIQUE. 

3) W.O.D
(A) FRONT SQUAT 5-5-3-3-3
(B) 5 ROUNDS FOR MAX REPS:
MAX REPS SUPINE RING ROW
MAX ALTERNATING SINGLE ARM DUMBBELL BENCH PRESS @25% BW EACH ARM
REST 2 MIN
*LOG LOADS ACCOMPLISHED FOR (A) AND TOTAL 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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MONDAY. DECEMBER 24. 2018

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


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

2) WARM UP:

**SKILL WORK**
BIKE ENDURANCE - WARM UP WITH A FEW SHORT 7-10 CAL SPRINTS

3) W.O.D
(A) 5 ROUNDS WITH A CONTINUOUS CLOCK (17:30 TOTAL TIME):
2 MIN @ 50+ RPM (EASY)
1 MIN @ 60+ RPM (MILD)
:30 SEC @ 70+ RPM (NOT SO MILD)
...REPEAT FOR 5 ROUNDS.
(B) BUY OUT - DUMBBELL SIDE BEND 4 X 15 LEFT + RIGHT  #50
*ON (A) EACH ROUND IS 3:30 FOR A TOTAL OF 17:30 TIME AFTER 5 ROUNDS. YOU MAY NOT GET OFF THE BIKE AND ALL RPM REQUIREMENTS MUST BE MET FOR EFFECTIVENESS. ANY THOUGHTS ON THIS LOG IT. 
*GET (B) DONE 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. 
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