Friday, December 16, 2016

FRIDAY. DECEMBER 9. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANG MUSCLE CLEAN
SINGLE LEG DEADLIFT

3) W.O.D
(A) HANG MUSCLE CLEAN 1-1-1-1-1
(B) POWER CLEAN 2-2-2-2
(C) SINGLE LEG DEADLIFT 6L / 6R X 5
*LOG ALL WORKING SETS FOR EACH (A)/(B)/(C). 



**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. DECEMBER 8. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP

3) W.O.D
(A) AMRAP.10 MIN
30 UNBROKEN DUs
5 HANDSTAND PUSH UP
(B) 4 X 15 GHD SIT UP
*LOG ROUNDS AND REPS FOR (A) AND GET (B) DONE FOR QUALITY NOT TIME. 

GHD SUBSTITUTE


**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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Monday, December 12, 2016

WEDNESDAY. DECEMBER 7. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**


3) W.O.D
AMRAP 15 MIN:
200M RUN
10 SQUAT CLEAN #115
10 PULL UPS
*LOG TOTAL ROUNDS AND REPS. 



**RAMP WOD**
AMRAP 15 MIN:
200M RUN
8 SQUAT CLEAN #95
8 PULL UPS
*LOG TOTAL ROUNDS AND REPS. 

- 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 6. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SUMO DEADLIFT HIGH PULL (SDHP)

3) W.O.D
(A) OVERHEAD SQUAT 1-1-1-1-1-1-1
(B) 15 - 13 - 11- 9 - 7  FOR TIME OF:
HANDSTAND PUSH UP
+ 8 SDHP #135 EACH REP ROUND.
* LOG 1 RM FOR (A) AND TIME TO COMPLETE (B).


**RAMP WOD**
(A) OVERHEAD SQUAT 1-1-1-1-1-1-1
(B) 21-18-15-12-9 FOR TIME OF:
ROW CALORIES
+ 8 SDHP #105
* LOG 1 RM 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. DECEMBER 5. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ASSAULT BIKE

3) W.O.D
20 MINS FOR DISTANCE:
ASSAULT BIKE 
*LOG DISTANCE COVERED IN 20 MINS.


**RAMP WOD**
20 MINS FOR DISTANCE:
ASSAULT BIKE 
*LOG DISTANCE COVERED IN 20 MINS.

- 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 6, 2016

FRIDAY. DECEMBER 2. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BROAD JUMP - YOUR HEIGHT IS ALWAYS YOUR DISTANCE GOAL ON EACH JUMP.

3) W.O.D
FOR DISTANCE AND TIME:
0:00 - 5:00 MAX BROAD JUMP FOR DISTANCE TRAVELED
THEN COMPLETE
75 TOES TO BAR
*LOG APPROXIMATE DISTAN E TRAVELED ON BROAD JUMPS AND OVER 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.DECEMBER 1. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HEAVY KB SWING - HIP LEVERAGE / POSTERIOR CHAIN ENGAGEMENT

3) W.O.D
(A) 8 ROUNDS FOR TIME OF:
15 CAL ROW
10 KB SWING 32KG
(B) 4 X 12 AB WHEEL ROLL OUT
*LOG TIME TO COMPLETE (A)  IN COMMENTS, AND COMPLETE (B) FOR QUALITY NOT 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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WEDNESDAY. NOVEMBER 30. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FLOOR PRESSES - DEMO CLICK HERE -

3) W.O.D
AMRAP 15:
10 BENT OVER ROW #115
4 MUSCLE UP
10 FLOOR PRESS #115
30 DOUBLE UNDERS
*LOG ROUNDS AND REPS COMPLETED. 




**RAMP WOD**
AMRAP 15:
10 BENT OVER ROW #95
5 C2B PULL UP
10 FLOOR PRESS #95
20 DOUBLE UNDERS
*LOG ROUNDS AND REPS COMPLETED. 

- 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. NOVEMBER 29. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPLIT JERK

3) W.O.D
(A) SPLIT JERK 4-4-4-4
(B) FRAN 21-15-9 OF:
THRUSTERS #95
PULL UPS
*FOR (A) MAKE SURE TO ALTERNATE FRONT FOOT EACH REP, AND LOG TIME TO COMPLETE (B).



**RAMP WOD**


(A) SPLIT JERK 4-4-4-4
(B) FRAN 21-15-9 OF:
THRUSTERS #95
PULL UPS
*FOR (A) MAKE SURE TO ALTERNATE FRONT FOOT EACH REP, AND LOG 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. NOVEMBER 28. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
STAIRS 
HILLS

3) W.O.D
20 MINS OF :
:20 SEC ALL OUT EFFORT / :40 SEC REST (WALK)
*FIND A LOCAL TRACK WITH STAIRS OR A STEEP GRADEWD HILL (OUTDOOR TRAIL WOULD WORK GREAT). IF POSSIBLE LOG APPROXIMATE DISTANCE AND ANY NOTABLE EFFECTS. 


**RAMP WOD**
20 MINS OF :
:20 SEC ALL OUT EFFORT / :40 SEC REST (WALK)
*FIND A LOCAL TRACK WITH STAIRS OR A STEEP GRADEWD HILL (OUTDOOR TRAIL WOULD WORK GREAT). IF POSSIBLE LOG APPROXIMATE DISTANCE AND ANY NOTABLE EFFECTS. 

- 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 25. 2016

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BOX SQUAT
POWER CLEAN & JERK

3) W.O.D
(A) BOX SQUAT 3-3-3-3-3
(B) PWR CLEAN & JERK 2-2-1-1-1-1
*WORK UP TO MAXES FOR EACH (A) & (B) AND LOG. 




**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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