Tuesday, March 12, 2013

TUESDAY. MARCH 12. 2013




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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB
CHEST TO BAR
SPRINT

3) W.O.D
AMRAP.12:
100YD SPRINT (50YD TURN AROUND)
2 WALL CLIMBS 
6 CHEST TO BAR PULL UPS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. GO FAST AND HARD.






**RAMP WOD**
5 ROUNDS
30 DUs
9 JUMP SQUATS
9 KB SWING 1.5 POOD
*POST TOTAL 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, March 11, 2013

MONDAY. MARCH 11. 2013




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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
FOR TIME:
50 BACK SQUAT @ 65%1RM
+ 
10 CLAPPING PUSH UPS FOR EACH BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



WHITEBOARD


**RAMP WOD**
(A) FOR TIME:
30 BURPEES
30 OVERHEAD SQUAT #95
30 BURPEES
30 POWER SNATCH #75
(B) 2MIN MAX PULL UPS.
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS. ALSO POST 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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SATURDAY. MARCH 9. 2013



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

1) STRETCH:

2) WARM UP:



3) W.O.D
CF-OPEN WOD 13.1
AMRAP 17:
40 BURPEES
30 SNATCH #75
30 BURPEES
30 SNATCH #135
20 BURPEES
30 SNATCH #165
10 BURPEES
SNATCH #210 (A.M.REP.A.P)




- 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, March 8, 2013

FRIDAY. MARCH 8. 2013




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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
WEIGHTED PULL UP

3) W.O.D
(A) 5 ROUNDS OF MAX REPS
POWER CLEAN @70%1RM
REST 2MIN BETWEEN EFFORTS.
(B) 5 ROUNDS OF MAX REPS
PULL UPS (CHIN OVER-ABOVE-HIGHER THAN THE BAR)
REST 1MIN BETWEEN EFFORTS.
*POST REP COUNTS ACHEIVED IN ALL ROUND FOR EACH (A) & (B). FOR (B) HAVE SOMEONE JUDGE THOSE REPS, CHIN MUST CLEAR THE BAR, NO IF'S, ANDS, OR BUTS, IF NOT GRAB A BAND!!



 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK 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, March 7, 2013

THURSDAY. MARCH 7. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEE BOX JUMPS

3) W.O.D
10-9-8-7-6-5-4-3-2-1 FOR TIME OF:
BURPEE BOX JUMPS 24"
+ 20 DOUBLE UNDERS AFTER EACH REP ROUND.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK 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, March 6, 2013

WEDNESDAY. MARCH 6. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFTS 
TOES TO BAR

3) W.O.D
FOR TIME :
RUN 800M OR RIDE 1 MILE
+
30 DEADLIFTS @70% 1RM 
+
8 RING DIPS AT EACH BREAK IN DEADLIFTS. 
*POST TOTAL TIME TO COMPLETE IN COMMENTS, ALSO NOTE NUMBER OF BREAKS IN DEADLIFT ACTION. 




 
WHITEBOARD


**RAMP WOD**
2 ROUNDS FOR TIME:
400M RUN
10 KB SNATCH #30 (R)
10 KB SNATCH #30 (L)
50 DOUBLE UNDERS
10 STANDING MUSCLE UP TRANSITIONS (PROGRESSION)
*POST TOTAL 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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Tuesday, March 5, 2013

TUESDAY. MARCH 5. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SNATCH
HSPU

3) W.O.D
5 ROUNDS OF:
5 KB SNATCH (L) 2Pood
5 KB SNATCH (R) 2Pood
5 HANDSTAND PUSH UPS
10 TIRE HOPS XL-TIRE (24" HEIGHT)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
WHITEBOARD


**RAMP WOD**
10-1-10 FOR TIME OF:
BURPEE BOX JUMP 20"
SUMO DEADLIFT HIGH PULL #75
*POST TOTAL 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, March 4, 2013

MONDAY. MARCH 4. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT
TOES TO BAR


3) W.O.D
(A) FRONT SQUAT 2-2-2-1-1-1-1
(B) 2MIN MAX TOES TO BAR
*POST LOADS ACCOMPLISHED FOR (A) TO COMMENTS AND TOTAL NUMBER OF REPS COMPLETED IN 2MINS FOR (B).



ELBOW POSITION IS CRITICAL FOR A SUCCESSFUL FRONT SQUAT!!

 
WHITEBOARD



**RAMP WOD**
(A) PUSH PRESS 5-5-3-3-3-3
(B) 2MIN MAX SIT UPS
*POST LOADS ACCOMPLISHED FOR (A). ALSO POST TOTAL REPS COMPLETED FOR (B) TO 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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SATURDAY. MARCH 2. 2013



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

1) STRETCH:

2) WARM UP:



3) W.O.D
-OPEN BOX - SEE WHITEBOARD-




 
WHITEBOARD




- 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, March 1, 2013

FRIDAY. MARCH 1. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH STRENGTH
CORK SCREWS

3) W.O.D
(A) SNATCH GRIP DEADLIFT 5-5-5-3-3-3
(B) SNATCH HIGH PULLS 3-3-3-3-3 @110% 1RM (MINIMUM)
(C) AMRAP.7 OF:
7 BURPEES
7 CORKSCREW (R) #25
7 CORKSCREW (L) #25
*POST LOADS ACCOMPLISHED FOR (A), REFER TO YOUR LAST 1RM SQUAT SNATCH FOR (B), COMPLETE @110% OF THAT WEIGHT, MOVE UP IF YOUR FEELING GOOD AS YOU PROGRESS THROUGH THE 5 SETS. FOR (C) POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.


 
WHITEBOARD


**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK 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, February 28, 2013

THURSDAY. FEBRUARY 28. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS
SUMO DEADLIFT HIGH PULL

3) W.O.D
3 ROUNDS OF:
RUN 400M
10 BENCH PRESS @BW (BODY WEIGHT)
12 SUMO DEADLIFT HIGH PULL #115
*POST TOTAL TIME TO COMPLETE IN COMMENTS.

BULLSHIT YOURSELF ALL YOU WANT - YOUR DIET DICTATES YOUR CONTINUED PROGRESS... BAD DIET = BAD PERFORMANCE = BAD APPEARANCE!! 




 
WHITEBOARD



**RAMP WOD**
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WEDS OF THIS WEEK 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, February 27, 2013

WEDNESDAY. FEBRUARY 27. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT
MEDBALL CLEAN


3) W.O.D
(A) OVERHEAD SQUAT 2-2-2-1-1-1
(B) AMRAP.12 OF:
5 DYNAMIC PUSH UPS
10 MED BALL CLEAN #20
25 DOUBLE UNDERS
*POST LOADS FOR (A) TO COMMENTS AND TOTAL ROUNDS FOR (B), INCLUDING ANY PARTIALLY COMPLETED ROUNDS TO COMMENTS.








**RAMP WOD**
3 ROUNDS:
400M RUN
10 FRONT SQUATS #115
10 PULL UPS
*POST TOTAL 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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Tuesday, February 26, 2013

TUESDAY. FEBRUARY 26. 2013



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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PULL UPS
WALL BALLS


3) W.O.D
18-15-12-15-18 OF:
PULL UPS
WALL BALLS #20
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD
 


**RAMP WOD**
(A) 4 ROUNDS:
50 DOUBLE UNDERS
30 BALL SLAMS
(B) ACCUMULATE 3MINS IN A "KNEE UP" L-HANG POSITION.
*POST TIME TO COMPLETE (A) TO COMMENTS AND NUMBER OF BREAKS TO ACCOMPLISH 3MINS 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, February 25, 2013

MONDAY. FEBRUARY 25. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN
JERK
L-HANG

3) W.O.D
(A) CLEAN & JERK 2-2-2-1-1-1-1
(B) ACCUMULATE 3MINS IN AN L-HANG POSITION.
*POST LOADS FOR (A) TO COMMENTS. ALSO POST NUMBERS OF BREAKS TO ACCOMPLISH 3MINS IN AN L-HANG POSITION.




WHITEBOARD
 


**RAMP WOD**
12 MIN AM.REPS.AP:
SANDBAG SHOULDERING #55
HR PUSH UPS
*THE WAY IT WILL GO - YOU WILL DO 1 SANDBAG SHOULDER, 2 HR PUSH UPS, 3 SANDBAG SHOULDER, 4 HR PUSH UPS , 5 SANDBAG SHOULDER,  AND SO ON UNTIL 12MINS IS UP. TALLY TOTAL REPS ACCOMPLISHED FOR SCORE. POST THAT NUMBER TO 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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