Sunday, December 7, 2014

MONDAY. DECEMBER 8. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUPINE ROW

3) W.O.D
3 ROUNDS FOR TIME:
30 SUPINE ROW (USE RINGS OR A BARBELL ON RACK)
30 JUMP OVER BOX 24"
*POST TIME TO COMPLETE IN COMMENTS.



SUPINE ROWS



**RAMP WOD**
3 ROUNDS FOR TIME:
30 SUPINE ROW (USE RINGS OR A BARBELL ON RACK) 
30 JUMP OVER BOX 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. 
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Thursday, December 4, 2014

FRIDAY. DECEMBER 5. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT

3) W.O.D
(A) 15 ROUNDS OF:
50YD SPRINT
REST 60 SEC.
(B) TABATA - SITUPS - CLICK HERE FOR DEMO
* POST TIMES FOR EACH SPRINT ON (A) IF YOU HAVE SOMEONE TO HANDLE STOPWATCH. IF YOU DONT HAVE ANY ONE THATS FINE, MAKE SURE YOU GO ALL OUT EFFORT EACH SPRINT, REST THE 60 SECONDS AFTER EACH AND REPEAT UNTIL 15 EFFORTS ARE COMPLETE. FOR (B) TABATA IS 8 ROUNDS OF 20 SEC WORK / 10 SEC REST, YOUR SCORE AFTER THE 8 ROUNDS ARE COMPLETE IS THE LOWEST REP COUNT IN ANY GIVEN ROUND. TOTAL TIME TO COMPLETE TABATA IS 4MIN.






**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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, December 3, 2014

THURSDAY. DECEMBER 4. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS


3) W.O.D
5 ROUNDS OF:
MAX BENCH PRESS @ BODY WEIGHT
MAX EFFORT PULL UPS 
REST 2 MINS
*SCALE WEIGHT ON BENCH PRESS IF NEEDED (90% / 80% / 70% OF BODY WEIGHT ETC...), ALSO USE BAND IF NECCESSARY ON PULL UPS. GOAL IS TO BE GETTING 5+ REPS AT BODY WEIGHT FOR BENCH PER ROUND AND 15+ PULLS PER ROUND TO MAKE THIS EFFECTIVE. PULL UPS MUST BE DONE IN A SINGLE ATTEMPT, ONCE YOU DROP THAT ROUND IS OVER. POST LOAD USED FOR BENCH AND ANY SCALING OF PULL UPS. ALSO POST REPS FOR EACH MOVEMENT EACH ROUND. 







**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. DECEMBER 3. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) 20 MINS TO WARM UP TO AND FIND 5RM POWER SNATCH (TOUCH N GO REPS)
(B) AMRAP.15:
15 CALORIE ROW
15 BURPEES
*POST 5RM FOR (A), AND TOTAL ROUNDS AND PARTIAL ROUND IF ANY FOR (B).







**RAMP WOD**


(A) 20 MINS TO WARM UP TO AND FIND 3RM SNATCH BALANCE
(B) AMRAP.15:
200M RUN
10 BURPEES
*POST 3RM FOR (A), AND TOTAL ROUNDS AND PARTIAL ROUND IF ANY 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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Tuesday, December 2, 2014

TUESDAY. DECEMBER 2. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL

3) W.O.D
(A) 12 MINS TO FIND A 3RM SUMO DEADLIFT HIGH PULL
(B) FOR TIME:
50 DOUBLE UNDERS
21 SUMO DEADLIFT HIGH PULL #75
40 DOUBLE UNDERS
18 SUMO DEADLIFT HIGH PULL #75
30 DOUBLE UNDERS
15 SUMO DEADLIFT HIGH PULL #75
20 DOUBLE UNDERS
12 SUMO DEADLIFT HIGH PULL #75
10 DOUBLE UNDERS
9 SUMO DEADLIFT HIGH PULL #75
*POST 3RM FOR (A), AND TIME TO COMPLETE (B). 






**RAMP WOD**
(A) 12 MINS TO FIND A 3RM SUMO DEADLIFT HIGH PULL
(B) FOR TIME:
50 DOUBLE UNDERS
15 SUMO DEADLIFT HIGH PULL #75
40 DOUBLE UNDERS
12 SUMO DEADLIFT HIGH PULL #75
30 DOUBLE UNDERS
9 SUMO DEADLIFT HIGH PULL #75
20 DOUBLE UNDERS
6 SUMO DEADLIFT HIGH PULL #75
10 DOUBLE UNDERS
3 SUMO DEADLIFT HIGH PULL #75
*POST 3RM FOR (A), AND TIME TO COMPLETE (B). FOR (B) IF YOU DONT HAVE DU'S DOWN DO SINGLES - REPS X3.




- 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 1. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT

3) W.O.D
(A) FRONT SQUAT 3-3-3-3-3 WITH 5.SEC PAUSE AT BOTTOM.
(B) 15-20 MINS TO FIND 2RM TOUCH AND GO SQUAT CLEAN FOR THE DAY.
*POST LOADS FOR (A), WORK UP TO HEAVIEST POSSIBLE 3RM WITH A 5 SEC PAUSE ON EACH REP. FOR (B) POST HEAVIEST TOUCH AND GO 2RM SQUAT CLEAN. 






**RAMP WOD**
(A) FRONT SQUAT 3-3-3-3-3 WITH 5.SEC PAUSE AT BOTTOM.
(B) 15-20 MINS TO FIND 2RM TOUCH AND GO SQUAT CLEAN FOR THE DAY.
*POST LOADS FOR (A), WORK UP TO HEAVIEST POSSIBLE 3RM WITH A 5 SEC PAUSE ON EACH REP. FOR (B) POST HEAVIEST TOUCH AND GO 2RM SQUAT CLEAN. 





- 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. NOVEMBER 28. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RING DIPS

3) W.O.D
FOR TIME:
100 RING DIPS
*POST TIME TO COMPLETE IN COMMENTS. USE  ASSISTANCE IF YOUR STRENGTH IN THIS MOVEMENT WILL NOT ALLOW YOU TO FINISH UNDER 10MIN. CLICK HERE FOR RING DEMO AND ASSISTANCE IDEAS







**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. NOVEMBER 27. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TURKISH GET UP

3) W.O.D
5 ROUNDS FOR TIME:
100M PINCH GRIP PLATE CARRY #45 PLATE EACH HAND
5 TURKISH GET UP (L) 1.5POOD 
5 TURKISH GET UP (R) 1.5 POOD
20 KB SWINGS
20 SIT UPS
*POST TIME TO COMPLETE IN COMMENTS.







**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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. NOVEMBER 26. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BACK SQUAT

3) W.O.D
FOR TIME:
SPRINT 400M
32 PULL UPS
18 BACK SQUAT #205
24 PULL UP
12 BACK SQUAT #205
16 PULL UP
6 BACK SQUAT #205
SPRINT 400M
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE 400M SPRINTS, DONT GO EASY TO SAVE GAS FOR PULL UPS AND SQUATS. GO GO GO.





**RAMP WOD**
FOR TIME:
SPRINT 200M
32 PULL UPS
18 BACK SQUAT #135 (MINIMUM)
24 PULL UP
12 BACK SQUAT #135 (MINIMUM)
16 PULL UP
6 BACK SQUAT #135 (MINIMUM)
SPRINT 200M
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE 200M SPRINTS, DONT GO EASY TO SAVE GAS FOR PULL UPS AND SQUATS. GO GO GO. SCALE PULL UPS AS NEEDED. 




- 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:

Tuesday, November 25, 2014

TUESDAY. NOVEMBER 25. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #95 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
30 SEC AIRDYE  @ > 60RPM AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE > 60 RPM FOR A COMPLETE 30 SEC EACH ROUND.




 

**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 OF:
PRESS #75 OR 70% 1RM (WHICHEVER IS GREATER)
SQUAT SNATCH *SAME LOAD AS PRESS
+
200M RUN AFTER EACH REP ROUND.
*POST TIME TO COMPLETE IN COMMENTS. AIRDYNE "WORK TIME" MUST BE >60 RPM FOR A COMPLETE 30 SEC EACH 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. 
Posted by at No comments:

Monday, November 24, 2014

MONDAY. NOVEMBER 24. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) 10 ROUNDS OF:
250M ROW (SPRINTS)
REST 60 SEC. 
(B) 3 MIN MAX - DOUBLE UNDERS
*POST TIMES FOR (A) AND TOTAL REPS COMPLETED FOR (B).




**RAMP WOD**
(A) 6 ROUNDS OF:
200M RUN (SPRINTS)
REST 60 SEC. 
(B) 3 MIN MAX - DOUBLE UNDERS
*POST TIMES 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. NOVEMBER 21. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMB
SNATCH BALANCE

3) W.O.D
(A) SNATCH BALANCE 3-3-3-3-3
(B) EVERY 30 SEC FOR 8 MINS:
2 WALL CLIMBS
*POST LOADS FOR (A) AND IF ANY ROUNDS OF (B) WERE MISSED. FOR (B) COMPLETE 2 WALL CLIMBS EVERY 30 SECONDS FOR 8 MINS (16 WORK ROUNDS), GET 2 REPS DONE AS FAST AS POSSIBLE EVERY 30 SEC AND MAXIMIZE REST TIME.



**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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, November 20, 2014

THURSDAY. NOVEMBER 20. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP
BROAD JUMPS

3) W.O.D
(A) 12MIN AMRAP:
2 MUSCLE UPS 
6 BROAD JUMPS 
10 KB PUSH UPS (6" DEFICIT)
(B) 2 MIN MAX - SIT UPS
*POST TOTAL ROUNDS AND ANY PARTIAL ROUNDS FOR (A). FOR (B) POST TOTAL REPS COMPLETED.





**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS 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, NOVEMBER 19. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK

3) W.O.D
(A) 15 MIN TO FIND  - 2 RM SPLIT JERK
3 ROUNDS
75 DOUBLE UNERS
15 ALTERNATING SPLIT JERK @ 80% 2RM
20 BURPEES
*POST LOADS FOR (A), AND TIME TO COMEPLETE (B). ALTERNATE FRONT LEG EACH REP FOR SPLIT JERKS.




**RAMP WOD**
(A) 15 MIN TO FIND  - 2 RM SPLIT JERK
3 ROUNDS
50 DOUBLE UNERS
10 ALTERNATING SPLIT JERK @ 80% 2RM
15 BURPEES
*POST LOADS FOR (A), AND TIME TO COMEPLETE (B). ALTERNATE FRONT LEG EACH REP FOR SPLIT JERKS.




- 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:

TUESDAY. NOVEMBER 18. 2014

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SQUAT CLEAN

3) W.O.D
8 ROUNDS FOR TIME:
200M RUN
5 HANG SQUAT CLEAN #155
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE RUNS TODAY.



**RAMP WOD**
8 ROUNDS FOR TIME:
200M RUN
5 HANG SQUAT CLEAN #115
*POST TIME TO COMPLETE IN COMMENTS. PUSH THE RUNS TODAY.




- 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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