Wednesday, August 12, 2015

WEDNESDAY. AUGUST 12. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
THRUSTERS

3) W.O.D
(A) FOR TIME 15-12-9 OF:
CALORIE ROW
THRUSTER #95
BOX JUMP 24" *REPS X2 (30/24/18)
(B) 2 MIN MAX - SIT UPS
*LOG TIME TO COMPLETE (A) AND REPS FOR (B).





**RAMP WOD**
(A) FOR TIME 15-12-9 OF:
CALORIE ROW
THRUSTER #95
BOX JUMP 20" *REPS X 2 (30/24/18)
*LOG TIME TO COMPLETE.
- 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, August 11, 2015

TUESDAY. AUGUST 11. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BENCH PRESS - WARM UP TO A 3 REP SET OF 85% BODY WEIGHT (BW)
SUPINE PLANK - CLICK HERE FOR DEMO -

3) W.O.D
(A) 5 ROUNDS FOR  MAX REPS:
MAX REP BENCH PRESS @ 85% BW
20 PULL UPS
REST 2 MIN
(B) ACCUMULATE 3 MINS - SUPINE PLANK HOLD
*LOG TOTAL BENCH PRESS REPS EACH ROUND FOR (A) AND ALSO # OF BREAKS TO ACCUMULATE 3 MIN OF SUPINE PLANK FOR (B).





**RAMP WOD**
(A) 5 ROUNDS FOR  MAX REPS:
MAX REP BENCH PRESS @ 65% BW
15 PULL UPS
REST 2 MIN
(B) ACCUMULATE 3 MINS - SUPINE PLANK HOLD
*LOG TOTAL BENCH PRESS REPS EACH ROUND FOR (A) AND ALSO # OF BREAKS TO ACCUMULATE 3 MIN OF SUPINE PLANK 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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Sunday, August 9, 2015

MONDAY. AUGUST 10. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINTS

3) W.O.D
10 ROUNDS EACH FOR TIME:
100M SPRINT *50M TURN AROUND
REST 3:1
*LOG TIMES FOR EACH EFFORT. REST EXACTLY 3X THE TIME OF YOUR PREVIOUS EFFORT. EXAMPLE IF MY 3RD EFFORT TOOK ME :25 I WILL REST 75 SEC (1:15), BEFORE STARTING THE NEXT EFFORT. GO ALL OUT EACH EFFORT. 




**RAMP WOD**
10 ROUNDS EACH FOR TIME:
100M SPRINT *50M TURN AROUND
REST 3:1
*LOG TIMES FOR EACH EFFORT. REST EXACTLY 3X THE TIME OF YOUR PREVIOUS EFFORT. EXAMPLE IF MY 3RD EFFORT TOOK ME :25 I WILL REST 75 SEC (1:15), BEFORE STARTING THE NEXT EFFORT. GO ALL OUT EACH EFFORT. 
- 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, August 7, 2015

FRIDAY. AUGUST 7. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK

3) W.O.D
(A) SPLIT JERK 4-4-4-4-4 (ALTERNATE FRONT LEG EACH REP)
(B) 30 OVERHEAD COMPLEX FOR TIME:
1 COMPLEX = 1 PUSH PRESS / 1 PUSH JERK / 1 SPLIT JERK ... ALL @ #95
*LOG LOADS FOR (A), FIND 4RM. ALSO LOG TIME TO COMPLETE (B) TO COMMENTS AND # OF BAR DROPS. 





**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, August 6, 2015

THURSDAY. AUGUST 6. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARD UP TO A MEDIUM HEAVY 3 REP SET (#135 MINIMUM)

3) W.O.D
FOR TIME:
6 OVERHEAD SQUAT #135
9 TOES TO BAR
9 OVERHEAD SQUAT #135
18 TOES TO BAR
12 OVERHEAD SQUAT #135
24 TOES TO BAR
9 OVERHEAD SQUAT #135
18 TOES TO BAR
6 OVERHEAD SQUAT #135
12 TOES TO BAR
*LOG TIME TO COMPLETE





**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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Tuesday, August 4, 2015

WEDNESDAY. AUGUST 5. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING - WARM UP TO A HEAVY LOAD

3) W.O.D
AMRAP.15 MIN:
200M RUN
8 KB SWING 40KG (~88LBS)
12 RING PUSH UPS
*LOG TIME TO COMPLETE IN COMMENTS. GO HEAVY AS TECHNIQUE WILL ALLOW ON THE KB SWINGS.





**RAMP WOD**
AMRAP.15 MIN:
200M RUN
8 KB SWING 24KG (~53LBS)
12 PUSH UPS
*LOG TIME TO COMPLETE IN COMMENTS. GO HEAVY AS TECHNIQUE WILL ALLOW ON THE KB SWINGS.
- 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, August 3, 2015

TUESDAY. AUGUST 4. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL

3) W.O.D
FOR TIME 18-14-10-6-2 OF:
HAND STAND PUSH UPS
SUMO DEADLIFT HIGH PULL #115
*LOG TOTAL TIME TO COMPLETE.
**RAMP WOD**
FOR TIME 18-14-10-6-2 OF:
SUMO DEADLIFT HIGH PULL #95
+ 3 WALL CLIMBS EACH REP ROUND
*LOG TOTAL TIME TO COMPLETE.
- 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. AUGUST 3. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MUSCLE UP

3) W.O.D
FOR TIME:
50 BAR MUSCLE UPS
*LOG TOTAL TIME TO COMPLETE IN COMMENTS. COMPARE TO JAN 10, 2014.





**RAMP WOD**
FOR TIME:
75 BURPEE PULL UPS
* IF YOU REQUIRE A BAND FOR PULL UPS SCALE THIS TO 3 ROUNDS FOR TIME OF OF 25 PULL UP / 25 BURPEES.
- 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 31, 2015

FRIDAY. JULY 31. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) 3 ROUNDS OF:
MAX UNBRKN REPS - DOUBLE UNDERS
(B) FOR TIME:
ROW 2500M
*FOR (A) YOU GET 3 ATTEMPTS ONLY, EVEN AN EARLY MISS MUST BE COUNTED. WARM UP WITH 30-50 DUs THEN BEGIN (A). REST EXACTLY 90 SEC BETWEEN ROUNDS. FOR (B) LOG TIME TO COMPLETE.




**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, July 30, 2015

THURSDAY. JULY 30. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG POWER SNATCH

3) W.O.D
(A) 10-9-8-7-6-5-4-3 OF:
HANG POWER SNATCH #95
STRICT PULL UP
(B) ACCUMULATE 3 MINS - WEIGHTED PRONE PLANK #45 PLATE
*LOG TIME TO COMPLETE (A) AND NUMBER OF BREAKS TO ACHIEVE A TOTAL OF 3 MINS IN A PLANK FOR (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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Wednesday, July 29, 2015

WEDNESDAY. JULY 29. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR (T2B)
SINGLE ARM KB SNATCH -CLICK HERE FOR DEMO-

3) W.O.D
AMRAP.15:
40 DOUBLE UNDERS
5 KB SNATCH (L) 32KG
5 KB SNATCH (R) 32KG
10 T2B
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 






**RAMP WOD**
AMRAP.15:
25 DOUBLE UNDERS
5 KB SNATCH (L) 16KG
5 KB SNATCH (R) 16KG
10 KNEES TO ELBOW
*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 28, 2015

TUESDAY. JULY 28. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT

3) W.O.D
10 ROUNDS FOR TOTAL TIME:
5 BURPEES
SPRINT 40YDS (120ft)
5 BURPEES
SPRINT 40YDS (120ft)
REST 60 SEC.
*LOG TOTAL WORKING TIME (TOTAL TIME - REST TIME {9MIN}).





**RAMP WOD**
10 ROUNDS FOR TOTAL TIME:
5 BURPEES
SPRINT 40YDS (120ft)
5 BURPEES
SPRINT 40YDS (120ft)
REST 60 SEC.
*LOG TOTAL WORKING TIME (TOTAL TIME - REST TIME {9MIN}).
- 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 27. 2015

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN

3) W.O.D
(A) SQUAT CLEAN & JERK 3-3-3-3-3
(B) FRONT SQUAT W/ 3 SEC PAUSE 5-5-5-5
(C) BARBELL GOOD MORNINGS 3-3-3-3
*ON (A) ALL SETS MUST BE TOUCH AND GO, LOG LOAD FOR EACH SET. ON (A) / (B) / (C) WARM UP THE MOVEMENT TIL IT BEGINS TO FEEL TAXING THEN BEGIN WORK SETS AND REPS AS PRESCRIBED. LOG LOADS FOR ALL WORK SETS ONLY. ALLOW SUFFICIENT REST BETWEEN SETS (2-3 MINS MAX).


THE 2015 CHAMPS


**RAMP WOD**
(A) SQUAT CLEAN & JERK 3-3-3-3-3
(B) FRONT SQUAT W/ 3 SEC PAUSE 5-5-5-5
(C) BARBELL GOOD MORNINGS 3-3-3-3
*ON (A) ALL SETS MUST BE TOUCH AND GO, LOG LOAD FOR EACH SET. ON (A) / (B) / (C) WARM UP THE MOVEMENT TIL IT BEGINS TO FEEL TAXING THEN BEGIN WORK SETS AND REPS AS PRESCRIBED. LOG LOADS FOR ALL WORK SETS ONLY. ALLOW SUFFICIENT REST BETWEEN SETS (2-3 MINS MAX).





- 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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