Monday, April 13, 2015

MONDAY. APRIL 13. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - WARM UP TO A MEDIUM 3 REP SET THEN COMPLETE (A).


3) W.O.D
(A) SQUAT SNATCH 3-3-3-3-3
(B) SNACTH COMPLEX 1-1-1-1 
(C) FRONT SQUAT W/ 3 SEC PAUSE  6-6-6-6
*POST 3RM FOR (A). SNACTH COMPLEX FOR (B) IS 3 SNACTHGRIP DEADLIFT + 2 POWER SNATCH + 1 OVERHEAD SQUAT WITHOUT DROPPING THE BAR, WORK UP TO A MAX LOAD FOR THE COMPLEX. POST LOADS FOR (C) AND MAKE SURE TO PAUSE 3 SEC AT THE VERY BOTTOM OF EACH REP, WORK UP TO HEAVIEST POSSIBLE LOAD. 




**RAMP WOD**
(A) SQUAT SNATCH 3-3-3-3-3
(B) SNACTH COMPLEX 1-1-1-1 
(C) FRONT SQUAT W/ 3 SEC PAUSE  6-6-6-6
*POST 3RM FOR (A). SNACTH COMPLEX FOR (B) IS 3 SNACTHGRIP DEADLIFT + 2 POWER SNATCH + 1 OVERHEAD SQUAT WITHOUT DROPPING THE BAR, WORK UP TO A MAX LOAD FOR THE COMPLEX. POST LOADS FOR (C) AND MAKE SURE TO PAUSE 3 SEC AT THE VERY BOTTOM OF EACH REP, WORK UP TO HEAVIEST POSSIBLE LOAD. 




- 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. APRIL 10. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DOUBLE UNDERS


3) W.O.D
FOR TIME:
500 DOUBLE UNDERS * MUST BE IN UNBROKEN SETS OF 50.
*THIS IS 10 RDS OF UNBROKEN SETS OF 50, IF YOU SCREW UP ON ANY SET IT MUST BE RESTARTED. IF YOU GET TO 10 MINS AND ARE HAVING EXTREME DIFFICULTY WITH UNBROKEN SETS, DISREGARD THE UNBROKEN SETS, NOTE THE NUMBER OF UNBROKEN SETS COMPLETED AT THAT POINT, AND FINISH THE REMAINING REPS FOR A TOTAL TIME. 15 MIN CAP.





**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, April 9, 2015

THURSDAY. APRIL 9. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MED BALL V-UPS 
CLAPPING PUSH UPS


3) W.O.D
25-20-15-10-5:
ROW CALORIES
MED BALL V-UP #20
HR CLAPPING PUSH 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. APRIL 8. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
1 POWER SNATCH + 1 OVERHEAD SQUAT = 1 REP *DO 3-3-3-3 TO A MEDIUM LOAD.


3) W.O.D
FOR TIME:
21-15-9 OF:
POWER SNATCH #95
BURPEES
-THEN-
30-20-10 OF:
OVERHEAD SQUATS #95
DOUBLE UNDERS REPS X3 (90-60-30)
*POST TIME TO COMPLETE. DURING SKILL WORK, WARM UP TO WOD WEIGHT MINIMUM, DO NOT ATTEMPT TO PERFORM A 3RM.








**RAMP WOD**
FOR TIME:
21-15-9 OF:
POWER SNATCH #75
BURPEES
-THEN-
30-20-10 OF:
OVERHEAD SQUATS #75
DOUBLE UNDERS REPS X2 (60-40-20)
*POST TIME TO COMPLETE. DURING SKILL WORK, WARM UP TO WOD WEIGHT MINIMUM, DO NOT ATTEMPT TO PERFORM A 3RM.




- 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, April 7, 2015

TUESDAY. APRIL 7. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SQUAT CLEAN - WARM UP TO A MEDIUM 3 REP SET THEN DO (A)


3) W.O.D
(A) 15 MIN TO FIND - HANG SQUAT CLEAN 3RM
(B) 10-9-8-7-6-5-4-3-2-1 OF:
HANG SQUAT CLEAN @75% 3RM
BOX JUMP 30"
*POST 3RM FOR (A) AND TIME TO COMPLETE (B). 






**RAMP WOD**
(A) 15 MIN TO FIND - HANG SQUAT CLEAN 3RM
(B) 10-9-8-7-6-5-4-3-2-1 OF:
HANG SQUAT CLEAN @75% 3RM
BOX JUMP 30"
*POST 3RM FOR (A) AND TIME TO COMPLETE (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, April 6, 2015

MONDAY. APRIL 6. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
MUSCLE UP


3) W.O.D
(A) FOR TIME:
30 MUSCLE UPS
-REST AS NEEDED-
(B) 2 MIN MAX - AIR SQUAT
*POST TIME TO COMPLETE (A) AND REPS FOR (B). 





**RAMP WOD**
10 ROUNDS FOR TIME:
9 PULL UPS
9 RING DIPS
*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, April 3, 2015

FRIDAY. APRIL 3. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO A MEDIUM 3 REP SET


3) W.O.D
(A) 15 MIN TO FIND - 3RM FRONT SQUAT
REST 5 MIN.
(B) FOR TIME:
400M BARBELL FRONT RACK WALK AT ~75% OF 3RM FROM (A).
*POST 3RM FOR (A) AND TIME TO COMPLETE (B).




**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. APRIL 2. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHT VEST #20


3) W.O.D
2 ROUNDS FOR TIME:
20 TOES TO BAR
30 BURPEES
40 GHD HIP & BACK EXTENSION
50 PUSH UPS
*WEIGHT VEST #20 REQUIRED FOR RXd POST. POST TIME TO COMPLETE IN COMMENTS. *20 MIN CAP.




**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. APRIL 1. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH *TOUCH & GO - WARM UP TO A MEDIUM 3 REP SET THEN COMPLETE (A). 


3) W.O.D
(A) SNATCH 5-5-5-5
(B) AMRAP 12.MIN:
100M ROW
1 SNATCH COMPLEX AT 85 - 87% 5RM  FROM (A)
5 BOX JUMP 30"
*FOR (A) ALL SETS ARE TOUCH & GO, WORK UP TO A 5RM AND POST LOADS FOR ALL SETS. REFERENCE (A) FOR USE ON (B) COMPLEX. FOR (B) THE SNATCH COMPLEX = 3 SNATCH GRIP DEADLIFT / 2 POWER SNATCH / 1 OVERHEAD SQUAT, ALL AT THE SAME LOAD (85-87% OF 5RM).  




**RAMP WOD**
(A) SNATCH 5-5-5-5
(B) AMRAP 12.MIN:
100M ROW
1 SNATCH COMPLEX AT 85 - 87% 5RM  FROM (A)
5 BOX JUMP 30"
*FOR (A) ALL SETS ARE TOUCH & GO, WORK UP TO A 5RM AND POST LOADS FOR ALL SETS. REFERENCE (A) FOR USE ON (B) COMPLEX. FOR (B) THE SNATCH COMPLEX = 3 SNATCH GRIP DEADLIFT / 2 POWER SNATCH / 1 OVERHEAD SQUAT, ALL AT THE SAME LOAD (85-87% OF 5RM).  




- 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 31, 2015

TUESDAY. MARCH 31. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP (HSPU)
MUSCLE UPS (MU)


3) W.O.D
EMOM.20:
ODD MIN - 40 SEC MAX MU / 2O SEC REST
EVEN MIN - 40 SEC MAX HSPU / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT. 





**RAMP WOD**
EMOM.20:
ODD MIN - 40 SEC MAX PULL UP/ 2O SEC REST
EVEN MIN - 40 SEC MAX WALL CLIMB / 20 SEC REST
*POST HIGHEST AND LOWEST REP COUNT FOR ANY GIVEN ROUND EACH MOVEMENT. YOU MAY ALSO DO SCALED HSPU IF 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. 
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Monday, March 30, 2015

MONDAY. MARCH 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
UNBROKEN DOUBLE UNDERS


3) W.O.D
(A) 6 ROUNDS EACH FOR TIME:
200M SPRINT
REST 60 SEC.

 -REST 3 MIN-

 (B) 5 ROUNDS FOR TIME:
50 UNBROKEN DOUBLE UNDERS
*POST TIME TO COMPLETE EACH EFFORT ON (A) AND TOTAL TIME FOR (B). FOR (B) IF A YOU TRIP UP ON ANY GIVEN SET OF 50, YOU MUST RE-START THAT SET (ROUND).





**RAMP WOD**
(A) 6 ROUNDS EACH FOR TIME:
200M SPRINT
REST 60 SEC.
(B) FOR TIME:
250 DOUBLE UNDERS


*POST TIME TO COMPLETE EACH EFFORT ON (A) AND TOTAL TIME 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, March 27, 2015

FRIDAY. MARCH 27. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BROAD JUMPS
PLANK


3) W.O.D
(A) 8 ROUNDS FOR TIME:
5 BROAD JUMP *MAX DISTANCE EACH REP
13 V-UPS
(B) 5 MAX EFFORT PRONE PLANK HOLDS
REST 90 SEC BETWEEN EFFORTS.
*FOR (A) POST TIME TO COMPLETE. FOR (B) TIMES FOR EACH HOLD. 




TECHNIQUE - TECHNIQUE - TECHNIQUE


**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, March 26, 2015

THURSDAY. MARCH 26. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO A MEDIUM HEAVY 5 REP SET = OR >


3) W.O.D
3 ROUNDS FOR TIME:
10 DEADLIFT 275
50 DOUBLE UNDERS
*POST TIME TO COMPLETE IN COMMENTS OR TO BTW.







**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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