Wednesday, October 9, 2013

WEDNESDAY. OCTOBER 9. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT

3) W.O.D
AMRAP 15:
6 DEADLIFT @ 50% 1RM
9 CLAPPING PUSH UP
40 M SPRINT
*POST TOTAL TIME TO COMPLETE.




**RAMP WOD**
AMRAP.20 OF:
5 PULL UPS
7 HANG SNATCH #75
9 SWITCH LUNGES
*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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Tuesday, October 8, 2013

TUESDAY. OCTOBER 8. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUATS
RUNNING

3) W.O.D
FOR TIME:
400M RUN
100DOUBLE UNDERS
10 OVERHEAD SQUATS #135
400M RUN
75 DOUBLE UNDERS
20 FRONT SQUATS #135
400M RUN
50 DOUBLE UNDERS
30 BACK SQUATS #135
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





**RAMP WOD**
(A) 3 ROUNDS OF:
400M RUN
20 FRONT SQUATS #115
(B) 2MIN MAX - SIT 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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Monday, October 7, 2013

MONDAY OCTOBER 7. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP
BURPEE BOX JUMP

3) W.O.D
(A) 3 ROUNDS FOR TIME:
10 MUSCLE UP
20 BURPEE BOX JUMP 24"
(B) 2MIN MAX - PUSH UPS
*POST TIME TO COMPLETE (A) AND NUMBER OF REPS COMPLETED IN 2MINS FOR (B).






**RAMP WOD**
(A) FOR TIME:
75 BURPEE BOX JUMPS 20"
(B) 5 ROUNDS:
PLANK HOLD FOR MAX TIME
REST
*FOR (A) POST TIME TO COMPLETE. ON (B) REST IS DOUBLE YOUR HOLD TIME IN EACH ROUND. EXAMPLE: IF ON THE FIRST ROUND I WAS ABLE TO HOLD FOR :45sec THE I WILL REST 1:30sec THEN START NEXT ROUND AND SO ON UNTIL 5 ROUNDS IS COMPLETE. POST HOLD TIME FOR EACH ROUND ON (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. OCTOBER 4. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
(A) PRESS 3-3-3-1-1-1-1
(B) RUN 1 MILE FOR TIME.
*POST LOADS FOR (A) TO COMMENTS AND TIME TO COMPLETE (B).




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.
- 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, October 3, 2013

THURSDAY. OCTOBER 3. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD LUNGE W/LOAD

3) W.O.D
(A) FOR TIME:
20-16-12-8-4 OF:
OVERHEAD LUNGE #105
PULL UPS
KNEES TO ELBOWS
(B) ACCUMULATE 3 MINUTES IN A PLANK WITH #45 PLATE ON BACK.
*POST TOTAL TIME TO COMPLETE IN COMMENTS. COMPARE TO JULY 10, 2012.




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.
- 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, October 2, 2013

WEDNESDAY OCTOBER 2. 2013

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

1) STRETCH:
MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS
2) WARM UP:
CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP
COACH BURGENER OLY WARM-UP - CLICK HERE

**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.






**RAMP WOD**
FOR TIME:
21 OHS #75
21 PULL UPS
30 DOUBLE UNDER
15 OHS #75
15 PULL UPS
30 DOUBLE UNDER
9 OHS #75
9 PULL UPS
30 DOUBLE UNDER
*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, October 1, 2013

TUESDAY. OCTOBER 1. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP

3) W.O.D
(A) AMRAP.15: 
4 MUSCLE UPS
8 BACK SQUATS #185
(B) 2MIN MAX - BURPEES
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.




**RAMP WOD**
5 ROUNDS:
400M RUN
20 BURPEES
*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, September 30, 2013

MONDAY. SEPTEMBER 30. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
THRUSTERS

3) W.O.D
(A) THRUSTERS 3-3-3-3-3
(B) EMOTM.10
20 DOUBLE UNDERS 
5 RING DIPS
*POST LOADS FOR (A) AND IF YOU WERE ABLE TO COMPLETE (B). IF YOU MISS ANY MINUTES ON (B) COUNT A 10 BURPEE PENALTY FOR EACH, TO BE COMPLETED IMMEDIATELY FOLLOWING THE WOD. 




**RAMP WOD**
ALTERNATE EMOTM.16:
(A) 6 THRUSTERS #95
(B) 6 HANG CLEAN #95
*1ST MIN DO (A), 2ND MIN DO (B), 3RD MIN DO (A), 4TH MIN DO (B), AND SO ON UNTIL 16 MINS IS UP. POST IF YOU MISSED ANY MINUTES, COUNT A 10 BURPEE PENALTY FOR EACH MISSED MINUTE. 


- 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, September 27, 2013

FRIDAY. SEPTEMBER 27. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN
FRONT SQUAT

3) W.O.D
(A) SQUAT CLEAN  2-2-2-1-1-1-1
(B) FRONT SQAUT 3-3-3-3-3
* POST LOADS TO COMMENTS FOR (A) & (B). 





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.




- 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, September 26, 2013

THURSDAY. SEPTEMBER 26. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES
DOUBLE UNDERS

3) W.O.D
(A) EMOTM.10:
10 BURPEES
(B) "ANNIE"
50-40-30-20-10 OF:
DOUBLE UNDERS
SIT UPS
*FOR (A) MAKE SURE YOU COMPLETE EACH BURPEE REP WITH A JUMP AND CLAP OVERHEAD WITH HIP FULLY OPEN, AND JUMP MEANS FEET LEAVE THE FLOOR!!FOR (B) POST TIME TO COMPLETE IN COMMENTS. 



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.
- 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, September 25, 2013

WEDNESDAY. SEPTEMBER 25. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE RING ROWS
BALL SLAMS

3) W.O.D
AMRAP 15:
8 SUPINE RING ROWS
10 WALL BALLS 10' / #20
12 BALL SLAMS #20
100M SPRINT (25M TURNAROUND - UP & BACK TWICE)
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.






**RAMP WOD**
3 ROUNDS:
400M RUN
20 BALL SLAMS
30 SIT UPS
20 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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Tuesday, September 24, 2013

TUESDAY. SEPTEMBER 24. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
JERK
RING DIPS

3) W.O.D
(A) 6 ROUNDS FOR TIME:
10 PUSH JERK #135
10 BOX JUMP 30"
10 RING DIPS
(B) TABATA - C2B PULL UPS
*POST TIME TO COMPLETE (A) IN COMMENTS AND LOWEST REP COUNT IN ANY GIVEN ROUND FOR (B).






**RAMP WOD**
AMRAP 20:
4 PULL UPS
8 HR PUSH UPS
12 LUNGES
100M SPRINT 
*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. SEPTEMBER 23. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN

3) W.O.D
(A) 5K - FOR TIME
(B) 2MIN MAX - DOUBLE UNDERS
*POST TIME TO COMPLETE (A) AND TOTAL REPS COMPLETED FOR (B) TO COMMENTS.





 **RAMP WOD**
(A) BACK SQUAT 3-3-3-3-3
(B) 2 MIN MAX - BOX JUMP 24"
*POST 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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Friday, September 20, 2013

FRIDAY. SEPTEMBER 20. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES
KB SNATCH

3) W.O.D
(A) EMOTM.10:
5 BURPEES
3 KB SNATCH (L) 2POOD
3 KB SNATCH (R) 2POOD
(B) SNATCH GRIP PRESS 3-3-3-3-3 *BACK RACK 
*FOR (A), EVER MINUTE FOR 10 MINUTES YOU MUST COMPLETE THE LISTED MOVEMENTS PRIOR TO THE END OF EACH MINUTE, REST THE REMAINING SECONDS PRIOR TO THE SUBSEQUENT MINUTE. IF YOU FAIL TO DO SO IN ANY GIVEN MINUTE COUNT A 8 BURPEE PENALTY FOR EACH (THE TOTAL OF WHICH IS TO BE COMPLETED IMMEDIATELY FOLLOWING THE WOD). FOR (B) POST LOADS ACCOMPLISHED. 




**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS



- 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, September 19, 2013

THURSDAY. SEPTEMBER 19. 2013

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

1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROPE WHIPS
FRONT SQUATS

3) W.O.D
(A) 3 ROUNDS FOR TIME:
30 ROPE WHIPS
20 BARBELL FORWARD LUNGE #115 *FRONT RACK
10 WEIGHTED PULL UP #30 DUMBBELL
(B) 2MIN MAX - CLAPPING PUSH UPS
*POST TOTAL TIME TO COMPLETE (A) AND NUMBER OF REPS ACHIEVED FOR (B).






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS.
- 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. SEPTEMBER 18. 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.






**RAMP WOD**
(A) FOR TIME:
RUN 800M
+
5 ROUNDS OF:
15 BURPEES
15 KB SUMO DEADLIFT HIGH PULL
+
RUN 800M
-REST 3MIN-
(B) EMOTM.8:
8 PULL UPS
*POST TIME TO COMPLETE (A) IN COMMENTS. FOR (B) START AN 8MIN CLOCK COUNTING DOWN. WITHIN EACH MINUTE YOU NEED TO COMPLETE 8 PULL UPS BEFORE THE MINUTE EXPIRES, WHATEVER TIME IS LEFT IN THAT MINUTE IS YOUR REST PERIOD. GET EM DONE FAST EACH MINUTE TO ALLOW MAX REST. 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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