Monday, July 8, 2013

MONDAY. JULY 8. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
5 ROUNDS OF:
3 POWER SNATCH
3 SNATCH PULL
3 POWER SNATCH
REST 3MIN BETWEEN SETS.
*THESE ARE TOUCH & GO - NO RE-GRIP. USE A MANAGEABLE WEIGHT BUT TAXING ALL THE SAME. IF WEIGHT IS DROPPED IN ANY GIVEN ROUND COUNT A PENALTY (9 BURPEES EACH). POST LOADS UTILIZED TO COMMENTS. PERFORM PENALTY BURPEES IF ANY AFTER YOU COMPLETE.




WHITEBOARD


**RAMP WOD**
(A) PUSH PRESS 5-5-5-3-3-3
(B) 2MIN MAX - PUSH UPS
*POST LOADS FOR (A) TO COMMENTS 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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Friday, July 5, 2013

FRIDAY. JULY 5. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN
RING DIPS


3) W.O.D
(A) RUN 1 MILE FOR TIME.
(B) 100 RING DIPS FOR TIME.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. LETS PR THAT MILE TODAY!!




 
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, July 4, 2013

THURSDAY. JULY 4. 2012

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SQUAT SNATCH
TOES TO BAR (T2B)

3) W.O.D
AMRAP 15 OF:
5 TOES TO BAR
10 HANG SQUAT SNATCH #75
30 DOUBLE UNDERS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. COMPARE TO JULY 4. 2012.



 


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, July 3, 2013

WEDNESDAY. JULY 3. 2013

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

1) STRETCH:
2) WARM UP:
**SKILL WORK**
WEAKNESSES

3) W.O.D
"WEAKNESS WEDNESDAYS"
(A) 20 - 30MINS SKILL WORK ON YOUR CHOICE OF WEAKNESS. THE CHINK(S) IN YOUR ARMOR. 
(B) 10-12MIN WOD. MUST INCLUDE THE WEAKNESS OR A PROGRESSION OF THE WEAKNESS YOU CHOSE ABOVE. WOD IS UP TO YOU.
*POST SKILL WORK FOR (A) AND THE WOD YOU PROGRAMMED FOR (B) TO COMMENTS.



WHITEBOARD



**RAMP WOD**
5 ROUNDS OF:
8 SQUAT CLEAN #95
10 BOX JUMPS 24"
200M SPRINT
*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, July 2, 2013

TUESDAY. JULY 2. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
C2B PULL UPS
SWITCH LUNGE *TECHNIQUE

3) W.O.D
FOR TIME:
200M RUN
10 C2B PULL UP
20 SWITCH LUNGES
400M RUN
20 C2B PULL UPS
20 SWITCH LUNGES
600M RUN
30 C2B PULL UPS
20 SWITCH LUNGES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



RUN...


**RAMP WOD**
AMRAP 15 OF:
5 SUPINE RING ROWS
10 PUSH UPS
20 DOUBLE UNDERS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND 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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Monday, July 1, 2013

MONDAY. JULY 1. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS
BACK SQUAT

3) W.O.D
(A) PUSH PRESS 3-3-2-2-2-2
(B) BACK SQUAT 5-5-5-5-5 @ 70% 1RM
*POST LOADS ACCOMPLISHED FOR (A), FOR (B) REST 90SEC BETWEEN SETS AND POST LOAD.


 

 
WHITEBOARD


**RAMP WOD**
(A) OVERHEAD SQUAT 5-5-5-3-3-3
(B) 2 MIN MAX SIT UPS
*POST LOADS ACCOMPLISHED FOR (A) AND NUMBER OF REPS COMPLETED IN 2MINS 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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Friday, June 28, 2013

FRIDAY. JUNE 28. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN

3) W.O.D
(A) 10-15 MIN SQUAT CLEAN WARM UP.
(B) E.M.O.T.M 10MIN:
3 SQUAT CLEAN @ 70%1RM
*POST LOAD USED FOR (B) AND COUNT A 10 BURPEE PENALTY FOR EACH MINUTE NOT COMPLETED. 



 
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. JUNE 27. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
(A) 10-9-8-7-6-5-4-3-2-1 OF:
RING DIPS
+
25 DOUBLE UNDERS AFTER EACH REP ROUND
(B) 2MIN MAX - SIT UPS
*POST TIME TO COMPLETE (A) AND TOTAL REPS ACCOMPLISHED FOR (B) 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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Wednesday, June 26, 2013

WEDNESDAY. JUNE 26. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR
PUSH JERK


3) W.O.D
AMRAP 20:
6 TOES TO BAR
8 PUSH JERK @60%1RM
10 BOX JUMP 30"
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. ENJOY!




 
WHITEBOARD


**RAMP WOD**
(A) RUN 1 MILE FOR TIME
(B) 6 ROUNDS FOR TIME:
6 RING DIPS
9 BOX JUMPS 24"
12 OVERHEAD LUNGES #45PLATE
*POST TIME FOR (A) AND TIME TO COMPLETE (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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Monday, June 24, 2013

TUESDAY. JUNE 25.2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
DEADLIFT

3) W.O.D
4 ROUNDS:
400M RUN
20 DEALIFT @ 50%1RM
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




 
WHITEBOARD


**RAMP WOD**
"FOR TIME "
9 - 7 - 5 - 3 - 1 - OF: 
TIRE FLIPS (LARGE TIRE ~#250 MINIMUM)
+
40 DOUBLE UNDERS AT EACH REP ROUND.

- 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. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP

3) W.O.D
(A) FOR TIME:
30 MUSCLE UPS
(B) 2MIN MAX - AIR SQUAT
*POST TOTAL TIME TO COMPLETE (A) IN COMMENTS. ALSO POST REPS FOR (B).




 
WHITEBOARD


**RAMP WOD**
(A) WORK UP TO A 3RM SQUAT SNATCH
(B) E.M.O.T.M FOR 8MIN OF:
5 SQUAT SNATCH #75
*POST 3RM LOAD REACHED FOR (A). FOR (B) DO 5 SQUAT SNATCH THE FIRST MINUTE AND REST THE REMAINING TIME, ONCE THE SECOND MINUTE STARTS DO ANOTHER 5 REPS AND REST THE REMAINING TIME OF THAT MINUTE, AND SO ON UNTIL 8 MINS IS UP. IF YOU DO NOT COMPLETE THE 5 REPS IN ANY GIVEN MINUTE COUNT A 10 BURPEE PENALTY FOR EACH. ENJOY. 


- 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 21, 2013

FRIDAY. JUNE 21. 2013


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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALL

3) W.O.D
FOR TIME:
100 WALL BALLS
+
10 JUMP OVER BOX 20" OR 5 JUMP OVER BOX 24" AT BREAKS IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



WHITEBOARD


**RAMP WOD** 
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WED 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, June 19, 2013

THURSDAY. JUNE 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BALL SLAMS
MUSCLE UPS

3) W.O.D
5 ROUNDS:
20 BALL SLAMS #20
3 MUSCLE UPS 
400M RUN OR 50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. FACTOR IN THAT IF YOU CHOOSE DOUBLE UNDERS IT WILL EFFECT YOUR MUSCLE UPS AND BALL SLAMS A BIT MORE THAN RUNNING DUE TO THE SHOULDER FATIGUE IT WILL IMPOSE. ENJOY!




WHITEBOARD


 **RAMP WOD** 
-RAMP IS 3 DAYS A WEEK. SEE MON - TUES - WED 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. JUNE 19. 2013


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

1) STRETCH:

2) WARM UP:

3) W.O.D
"WEAKNESS WEDNESDAYS"
(A) 20 - 30MINS SKILL WORK ON YOUR CHOICE OF WEAKNESS. THE CHINK(S) IN YOUR ARMOR. 
(B) 10-12MIN WOD. MUST INCLUDE THE WEAKNESS OR A PROGRESSION OF THE WEAKNESS YOU CHOSE ABOVE. WOD IS UP TO YOU.
*POST SKILL WORK FOR (A) AND THE WOD YOU PROGRAMMED FOR (B) TO COMMENTS.



 
WHITEBOARD


**RAMP WOD**
6 ROUNDS FOR TIME:
2 WALL CLIMB
30 DOUBLE UNDERS
5 FRONT SQUAT @80% 5RM
*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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