Wednesday, October 12, 2016

WEDNESDAY. OCTOBER 12. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG SNATCH - WARM UP TO 70% 1RM

3) W.O.D
8 ROUNDS FOR TIME:
200M RUN BACKWARDS
5 HANG SNATCH @ 70%1RM
10 TOES TO BAR
*LOG TIME TO COMPLETE. 


**RAMP WOD**
5 ROUNDS FOR TIME:
200M RUN BACKWARDS
5 HANG SNATCH @ 70%1RM
10 TOES TO BAR
*LOG TIME TO COMPLETE. SCALE TO KNEES TO ELBOW 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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TUESDAY. OCTOBER 11. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
S2O (SHOULDER TO OVERHEAD) - WARM UP TECHNIQUE TO BE USED UP TO WOD LOAD
DEADLIFT - WARM UP TO WOD LOAD

3) W.O.D
AMRAP.12 MINS
10 DEADLIFT #185
20 CAL ROW
20 S2O #115
40 DUS
*LOG TIME TO COMPLETE. USE 2 BARS. 


**RAMP WOD**
AMRAP.12 MINS
10 DEADLIFT #135
20 CAL ROW
20 S2O #95
20 DUS
*LOG TIME TO COMPLETE. USE 2 BARS. 

- 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 10, 2016

MONDAY. OCTOBER 10. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED PULL UP

3) W.O.D
(A) FIND 1RM - WEIGHTED PULL UP
(B) 10 ROUNDS FOR TIME:
8 BURPEE BOX JUMP 24"
4 MUSCLE UPS
*LOG LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B).



**RAMP WOD**
(A) FIND 1RM - WEIGHTED PULL UP
(B) 10 ROUNDS FOR TIME:
8 BURPEE BOX JUMP 20"
6 C2B PULL UP
*LOG LOAD ACCOMPLISHED FOR (A) AND TIME TO COMPLETE (B). SCALE 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. 
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Friday, October 7, 2016

FRIDAY. OCTOBER 7. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING

3) W.O.D
(A) FOR TIME:
RUN 5K
(B) BUY OUT - 3 MIN MAX HANDSTAND PUSH UP
*LOG DISTANCE FOR (A) AND REPS COMPLETED 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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Thursday, October 6, 2016

THURSDAY. OCTOBER 6. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP THEN COMPLETE WORKING SETS (A)
CURTIS P - 1 REP = 1 HANG SQUAT CLEAN + LUNGE (L) & (R) + 1 PUSH PRESS

3) W.O.D
(A) FRONT SQUAT 5-5-5-5
(B) 9 - 7 - 5 OF:
CURTIS Ps #135
+20 GHD SIT UPS AFTER EACH REP ROUND
*GO AS HEAVY AS POSSIBLE FOR EACH SET OF (A) AND LOG LOADS FOR EACH SET. ALSO LOG 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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Wednesday, October 5, 2016

WEDNESDAY. OCTOBER 5. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD WALK

3) W.O.D
(A) AMRAP.12 MINS:
50' OVERHEAD WALK #135 *BARBELL
8 BAR MUSCLE UPS
40 DUs
(B) 3 MIN MAX REPS - AB WHEEL ROLL OUT
*LOG TOTAL ROUNDS AND REPS FOR (A) AND REPS ACCOMPLISHED FOR (B).



**RAMP WOD**
(A) AMRAP.12 MINS:
50' OVERHEAD WALK #100 *BARBELL
8 CHEST TO BAR PULL UP
30 DUs
(B) ACCUMULATE 5 MINS IN A PLANK POSITION.
*LOG TOTAL ROUNDS AND REPS FOR (A) AND GET (B) DONE IN AS LITTLE OF TIME AS POSSIBLE. 

- 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 4. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
(A) 8 SPRINT ROUNDS EACH FOR TIME:
12 CAL ASSAULT BIKE
8 PUSH UP
6 BURPEE BOX JUMP OVER 24"
*GO HARD, GO FAST. REST 3 MINS BETWEEN EFFORTS. LOG TIMES FOR EACH EFFORT.


**RAMP WOD**
(A) 8 SPRINT ROUNDS EACH FOR TIME:
10 CAL ASSAULT BIKE
8 PUSH UP
6 BURPEE BOX JUMP OVER 20"
*GO HARD, GO FAST. REST 3 MINS BETWEEN EFFORTS. LOG TIMES FOR 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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Sunday, October 2, 2016

MONDAY. OCTOBER 3. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @ 75% 1RM *TOUCH & GO 
(B) SNATCH PUSH PRESS 10-10-10
(C) SNATCH 3 POSITION DEADLIFT 2-2-2-2
*LOG IF ANY ROUNDS WERE MISSED FOR (A). ON (B) & (C) GO AS HEAVY AS POSSIBLE FOR ALL SETS. 




**RAMP WOD**
(A) EVERY 2 MIN FOR 16 MIN:
5 SNATCH @ 70% 1RM *TOUCH & GO 
(B) SNATCH PUSH PRESS 10-10-10
*LOG IF ANY ROUNDS WERE MISSED ON (A). ON (B) FIND A HEAVY SET OF 10 THEN COMPLETE 3 TOTAL SETS AT THE SAME 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. SEPTEMBER 30. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEFICIT HANDSTAND PUSH UP

3) W.O.D
FOR TIME:
50 DEFICIT HANDSTAND PUSH UP
*LOG TIME TO COMPLETE AND DEFICIT USED.



**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, September 29, 2016

THURSDAY. SEPTEMBER 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FARMER CARRY

3) W.O.D
EMOM.20:
ODD MINS - RUN 200M
EVEN MINS - 50' FARMER CARRY #100 EACH ARM MINIMUM
*FOR 50' FARMER CARRY, PLACE A CONE AT 25' AND COMPLETE DISTANCE AS UP AND BACK. LOG IF ANY MINS WERE MISSED AND LOAD USED FOR FARMER CARRY. USE WHATEVER YOU CAN HOLD IN EACH HAND AS LONG AS ITS #100 AND ABOVE. 


**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, September 28, 2016

WEDNESDAY. SEPTEMBER 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL *HEAVY

3) W.O.D
(A) SUMO DEADLIFT HIGH PULL 3-3-3-3
(B) PUSH PRESS 2-2-2-2
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #115
*LOG LOADS ACCOMPLISHED FOR (A) & (B), WORK UP TO A 3RM AND 2RM RESPECTIVELY. FOR (C) LOG TIME TO COMPLETE. 



**RAMP WOD**
(A) SUMO DEADLIFT HIGH PULL 5-5-5-5
(C) 30-20-10 FOR TIME:
ROW CAL
GHD SIT UP
PUSH JERK #95
*LOG LOADS ACCOMPLISHED FOR (A), WORK UP TO A 5RM. FOR (B) 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. SEPTEMBER 27. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUNNING
PULL UP

3) W.O.D
FOR TIME:
800M RUN
7 ROUNDS "CINDY"
600M RUN
5 ROUNDS "CINDY"
400M RUN
3 ROUNDS "CINDY"
*LOG TIME TO COMPLETE. 1 ROUND OF "CINDY" IS 5 PULL UP / 10 PUSH UP / 15 AIR SQUAT. 


**RAMP WOD**
FOR TIME:
600M RUN
4 ROUNDS "CINDY"
400M RUN
3 ROUNDS "CINDY"
200M RUN
2 ROUNDS "CINDY"
*LOG TIME TO COMPLETE. 1 ROUND OF "CINDY" IS 5 PULL UP / 10 PUSH UP / 15 AIR SQUAT.  SCALE 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. 
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