Wednesday, October 8, 2014

TUESDAY. OCTOBER 7. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANGING WIPERS

3) W.O.D
5 ROUNDS FOR TIME:
10 BURPEES
15 BALL SLAMS #20
20 HANGING WIPERS
*POST TIME TO COMPLETE IN COMMENTS.






**RAMP WOD**
5 ROUNDS FOR TIME:
10 BURPEES
15 BALL SLAMS #20
20 HANGING WIPERS
*POST 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 6. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNACTH
CLEAN

3) W.O.D
(A) POWER SNATCH 5-5-5-5-5
(B) POWER CLEAN & PUSH PRESS 5-5-5-5-5
(C) 100 WALL BALL #20 / 10' FOR TIME.
*POST LOADS FOR (A) & (B) AND TIME TO COMPLETE (C).





**RAMP WOD**
(A) POWER SNATCH 5-5-5-5-5
(B) POWER CLEAN & PUSH PRESS 5-5-5-5-5
(C) 75 WALL BALL #20 / 8' (MINIMUM) FOR TIME.
*POST LOADS FOR (A) & (B) AND TIME TO COMPLETE (C).




- 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 7, 2014

FRIDAY. OCTOBER 3. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) 10 ROUNDS EACH FOR TIME:
250M ROW
REST 60SEC.
(B) 8 ROUNDS FOR TIME:
30 UNBROKEN DOUBLE UNDERS
*POST TIMES FOR EACH ROUND OF (A), AND TIME TO COMPLETE (B). SETS FOR (B) MUST BE UNBROKEN, A SKIP UP OR "MISS" WHILE ATTEMPTING 30 WILL NEED TO BE RESTARTED FROM 1.  







**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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Monday, October 6, 2014

THURSDAY. OCTOBER 2. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT


3) W.O.D
(A) 15MIN TO FIND 2 RM BACK SQUAT
(B) FOR TIME:
500M ROW
+
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 -1 OF:
BACK SQUATS #185
TOES TO BAR
+
500M ROW
*POST LOAD FOR (A), AND TIME TO COMPLETE (B) TO 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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Sunday, October 5, 2014

WEDNESDAY. OCTOBER 1. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHOULDER TO OVERHEAD

3) W.O.D
3 ROUNDS FOR TIME:
21 BOX JUMP 24"
21 PUSH JERK #95
15 BURPEES
15 PUSH PRESS #95
9 CHEST TO BAR
9 PRESS #95
*POST TIME TO COMPLETE IN COMMENTS. 





**RAMP WOD**
3 ROUNDS FOR TIME:
21 BOX JUMP 20"
21 PUSH JERK #75
15 BURPEES
15 PUSH PRESS #75
9 PULL UP
9 PRESS #75
*POST 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 30, 2014

TUESDAY. SEPTEMBER 30. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) 15 MIN TO FIND POWER SNATCH 3RM
(B) EMOM.16 MIN:
ODD MINS - 5 POWER SNATCH @ 80% 3RM
EVEN MINS - 30 DOUBLE UNDERS
*POST LOAD FOR (A) AND LOAD USED FOR (B). COUNT A 10 BURPEE PENELTY FOR EACH MISSED MIN ON (B), COMPLETE AFTER YOUR DONE. 







**RAMP WOD**
(A) 15 MIN TO FIND POWER SNATCH 3RM
(B) EMOM.16 MIN:
ODD MINS - 5 POWER SNATCH @ 80% 3RM
EVEN MINS - 30 DOUBLE UNDERS
*POST LOAD FOR (A) AND LOAD USED FOR (B). COUNT A 10 BURPEE PENELTY FOR EACH MISSED MIN ON (B), COMPLETE AFTER YOUR DONE. 




- 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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Sunday, September 28, 2014

MONDAY. SEPTEMBER 29. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
(A) FOR TIME:
100 RING DIPS
(B) FOR TIME:
150 AIR SQUATS
(C) FOR TIME:
ROW 1600M
*POST TIME FOR EACH A/B/C IN COMMENTS. REST 2-3 MIN MAX BETWEEN EFFORTS.






**RAMP WOD**
(A) FOR TIME:
60 RING DIPS
(B) FOR TIME:
120 AIR SQUATS
(C) FOR TIME:
ROW 1600M
*POST TIME FOR EACH A/B/C 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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Friday, September 26, 2014

FRIDAY. SEPTEMBER 26. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) DROP CLEAN 3-3-3-3-3-3
(B) FRONT SQUAT 5-5-5-5-5
(C) FOR TIME:
30 MUSCLE UPS
*POST LOADS FOR (A) & (B) AND TIME TO COMPLETE (C).







**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 25, 2014

THURSDAY. SEPTEMBER 25. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMBS (CHEST TO WALL)
SUMO DEADLIFT HIGH PULL (SDHP)

3) W.O.D
(A) AMRAP.3 MIN:
WALL CLIMBS
(B) EMOM.16 :
ODD MINS - 10 SDHP #95
EVEN MINS - 20 BALL SLAMS #20
*POST REPS COMPLETED FOR (A) AND ANY MISSED ROUNDS 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 24, 2014

WEDNESDAY. SEPTEMBER 24. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING

3) W.O.D
(A) "HEAVY HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 2POOD KB SWING
12 PULL UPS
(B)
2 MIN MAX - POWER JUMP
*POST TIME TO COMPLETE (A). FOR (B) FIND A TARGET 12" ABOVE OVERHEAD REACH, JUMP AND TOPUCH FOR A REP TO COUNT, USE A VEST FOR ADDED DIFFICULTY AND POST TOTAL REPS TO COMMENTS.








**RAMP WOD**
"HELEN"
3 ROUNDS FOR TIME:
400M RUN
21 KB SWING 1.5 POOD (#53)
12 PULL UPS
*POST 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 22, 2014

TUESDAY. SEPTEMBER 23. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HSPU
T2B

3) W.O.D
(A) 15.MIN TO FIND 1-RM PUSH PRESS * NO RACK
(B) AMRAP.10 MIN:
9 TOES TO BAR
3 HANDSTAND PUSH UPS 
(C) FOR TIME: 50 BACK EXTENSION - GHD
*POST LOAD FOR (A), ROUNDS FOR (B), TIME TO COMPLETE (C).







**RAMP WOD**
(A) 15MIN TO FIND 1RM PUSH PRESS * NO RACK
(B) AMRAP.10 MIN:
9 TOES TO BAR
3 HANDSTAND PUSH UPS 
(C) FOR TIME: 50 BACK EXTENSION - GHD
*POST LOAD FOR (A), ROUNDS FOR (B), TIME TO COMPLETE (C).




- 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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Sunday, September 21, 2014

MONDAY. SEPTEMBER 22. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH

3) W.O.D
(A) 15 MIN TO FIND 1RM SQUAT SNATCH.
(B) 12 - 9 - 6 - 3 FOR TIME OF:
SQUAT SNATCH @65% 1RM FROM (A) 
BURPEE BOX JUMP 30"
*POST 1RM FOR (A), TIME TO COMPLETE (B) ALONG WITH LOAD USED.







**RAMP WOD**
(A) 15 MIN TO FIND 1RM SQUAT SNATCH.
(B) 12 - 9 - 6 - 3 FOR TIME OF:
SQUAT SNATCH @65% 1RM FROM (A) 
BURPEE BOX JUMP 24"
*POST 1RM FOR (A), TIME TO COMPLETE (B) ALONG WITH 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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Saturday, September 20, 2014

VACATION

MY APOLOGIES FOR ANYONE KEEPING UP WITH THE BLOG. COACH WAS ON VACATION IN KAUAI FOR THE ULTIMATE HAWAIIAN TRAIL RUN. 

MONDAY SEPT 22 WODS WILL BE BACK ON AND KEPT UP TO DATE. 


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Sunday, September 7, 2014

MONDAY. SEPTEMBER 8. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
FOR TIME:
5K
*POST TIME TO COMPLETE IN COMMENTS. IF YOU KNOW OF A GOOD OFF ROAD TRAIL, USE IT. 





**RAMP WOD**
FOR TIME:
5K
*POST 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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FRIDAY. SEPTEMBER 5. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
(A) FOR TIME:
100 RING DIPS
(B) 5 ROUNDS - MAX EFFORT WEIGHTED PLANKS #90 
*POST TIME FOR (A) AND TIMES FOR EACH ROUND OF (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 4, 2014

THURSDAY. SEPTEMBER 4. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
EVIL WHEEL

3) W.O.D
(A) HANG POWER CLEAN 3-3-3-3-3
(B) FOR TIME:
50 DU'S
15 EVIL WHEEL
40 DU'S
12 EVIL WHEEL
30 DU'S
9 EVIL WHEEL
20 DU'S
6 EVIL WHEEL
10 DU'S
3 EVIL WHEEL
*POST LOADS FOR (A) AND ALSO POST TIME TO COMPLETE (B) 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 3, 2014

WEDNESDAY. SEPTEMBER 3. 2104

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UPS (HSPU)
DEADLIFT

3) W.O.D
FOR TIME:
RUN 1200M
+
3 ROUNDS OF:
8 HSPU
14 SNATCH GRIP DEADLIFT #205
20 WALL BALLS #20
*POST TIME TO COMPLETE IN COMMENTS.








**RAMP WOD**
FOR TIME:
RUN 1200M
+
3 ROUNDS OF:
4 WALL CLIMBS
12 SNATCH GRIP DEADLIFT #185
18 WALL BALLS #20
*POST 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. 
Posted by at No comments:
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