Monday, October 9, 2017

TUESDAY. OCTOBER 10. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP (HSPU)

3) W.O.D
(A) 15 - 12 - 9 FOR TIME:
SUMO DEADLIFT HIGH PULL #115
HSPU
(B) BUY OUT - 100 RUSSIAN TWIST #30 BALL
*LOG TIME TO COMPLETE (A) AND GET (B) DONE AS QUICKLY AS POSSIBLE FOR QUALITY. 

- 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 8, 2017

MONDAY. OCTOBER 9. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DUs

3) W.O.D
(A) EMOM 12 MINS:
ODD MINS - 12 CAL BIKE
EVEN MINS - 48 DUs
(B) 5 X 12 STRICT TOES TO BAR
*LOG IF ANY MINS WERE MISSED ON (A) AND COMPLETE (B) FOR QUALITY. 


- 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 6, 2017

FRIDAY. OCTOBER 6. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BAR MU - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
(A) FOR TIME:
20 BAR MU
50 AIR SQUAT
30 C2B PULL UP
50 AIR SQUAT
40 PULL UP
50 AIR SQUAT
(B) BUY OUT - 100 SIT UPS
*LOG TIME O COMPLETE (A) AND COMPLETE (B) AS QUICKLY AS POSSIBLY FOR QUALITY 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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THURSDAY. OCTOBER 5. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SLEG SPRINT (PUSH) - WARM UP TO WOD LOAD

3) W.O.D
6 EFFORTS EACH FOR TIME:
250M ROW
50M SLED SPRINT #185
REST 2 MIN
*ROW THE 250M MAX EFFORT THEN IMMEDIATELY GET TO SLED AND SPRINT (PUSH) FOR 50M, THEN REST. 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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WEDNESDAY. OCTOBER 4. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SDHP
DUMBBELL SNATCH - WARM UP TECHNIQUE

3) W.O.D
(A) SUMO DEADLIFT HIGH PULL 3-3-3-3
(B) EVERY 3 MIN FOR 15 MIN:
200M RUN
10 T2B
10 DUMBBELL SNATCH #50
*WORK UP TO A 3RM FOR (A) AND LOG IF ANY MINS WERE MISSED ON (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. OCTOBER 3. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BIKE CAL

3) W.O.D
(A) 5 ROUNDS FOR TIME:
15 CAL BIKE
12 BURPEES
(B) BUY OUT: 4 X 60 SEC WEIGHTED PLANK
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY (LOG LOAD USED). 

- 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 5, 2017

MONDAY. OCTOBER 2. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D
(A) COMPLEX MAX 1-1-1-1-1
1 HANG POWER SNATCH
1 FULL SNATCH
1 SNATCH BALANCE
1 OVERHEAD SQUAT
(B) SNATCH HIGH PULL 2-2-2-2
(C) BARBELL GOOD MORNING TO PRESS 3-3-3-3
*WORK UP TO THE HEAVIEST LOADS POSSIBLE ON EACH AND LOG LOADS FOR ALL SETS (A/B/C).


- 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 1 comment:

FRIDAY. SEPTEMBER 29. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING

3) W.O.D
(A) 4 EFFORTS EACH FOR TIME:
800M ROW
REST 90 SEC.
(B) ACCUMULATE 5 MINS - SUPINE PLANK
*LOG TIMES FOR EACH FOR OF (A). GET (B) WITH AS FEW BREAKS 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. 
Posted by at 1 comment:

THURSDAY. SEPTEMBER 28. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUAT - WARM UP TO WOD LOAD

3) W.O.D
(A) FOR TIME:
10 FRONT SQUAT #165
5 WALL CLIMB 
8 FRONT SQUAT
4 WALL CLIMB 
6 FRONT SQUAT
3 WALL CLIMB 
4 FRONT SQUAT
2 WALL CLIMB 
2 FRONT SQUAT
1 WALL CLIMB 
(B) BUY OUT: 5 X 10 AB WHEEL ROLL OUT
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY.


- 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 1 comment:

WEDNESDAY. SEPTEMBER 27. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
KB SWING - WARM UP WITH BANDED SWINGS IN SETS OF 6-8 REPS

3) W.O.D
(A) FOR TIME:
150 KB SWINGS 24KG
+ AT EACH BREAK COMPLETE 45 DUs / 15 GHD SIT UP. 
(B) BUY OUT: 4 X 12 EACH SIDE - MEDBALL SIDE TOSS #30
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY. 


- 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 1 comment:

TUESDAY. SEPTEMBER 26. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN - WARM UP TECH TO 90% 1RM

3) W.O.D
(A) EVERY 2 MIN FOR 20 MIN:
RUN 200M
3 POWER CLEAN @90% 1RM
(B) 2 MIN MAX - DUs
*LOG IF ANY MISSES ON (A) AND TOTAL REPS 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. 
Posted by at 1 comment:

MONDAY. SEPTEMBER 25. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WEIGHTED GYMNASTICS

3) W.O.D
(A) WITH A #20 VEST 10-9-8-7-6-5-4-3-2-1 FOR TIME:
BOX JUMP 30"
PULL UP 
(B) TABATA - PUSH UP
*USE A VEST FOR (A), DO NOT USE ONE FOR (B). LOG TIME TO COMPLETE (A) AND TABATA SCORE FOR (B). TABATA SCORE IS LOWEST REP COUNT IN ANY GIVEN 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 1 comment:

FRIDAY. SEPTEMBER 22. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH - ONCE (A) IS COMPLETE WARM UP TO WOD LOAD FOR (B). 

3) W.O.D
(A) MUSCLE SNATCH 3-3-3-3
(B) EMOM.10 MIN:
1 SQUAT SNATCH @ 90% 1RM
(C) SNATCH GRIP PUSH PRESS 10-10-10 *FROM BEHIND NECK 
*LOG LOADS ACCOMPLISHED FOR (A), AND LOAD USED FOR (B). ON (C) ALL SETS AT THE SAME CHALLENGING LOAD, 10 REPS SHOULD BE NEAR FAILURE. 


- 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 1 comment:

Wednesday, October 4, 2017

THURSDAY. SEPTEMBER 21. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR - WORK EFFICIENCY (SHOOT FOR UNBROKEN REPS IN WOD)

3) W.O.D
(A) 5 ROUNDS FOR TIME:
60 DUs
24 AIR SQUAT
12 TOES TO BAR
(B) 5 X 12 WEIGHTED HIP / BACK EXTENSION #30 BALL
*LOG TIME TO COMPLETE (A) AND COMPLETE (B) FOR QUALITY.


- 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 1 comment:

WEDNESDAY. SEPTEMBER 20. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT - WARM UP TO WOD WEIGHT

3) W.O.D
FOR TIME:
20 CAL BIKE
30 DEADLIFT #225
30 BOX JUMP 30"
20 CAL BIKE
30 BALL SLAM #30
30 C2B PULL UP
20 CAL BIKE
*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. 
Posted by at 1 comment:

TUESDAY. SEPTEMBER 19. 2017

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


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SQUAT SNATCH

3) W.O.D
(A) FRONT SQUAT 2-2-2-2
(B) AMRAP.5 MIN:
3 SQUAT SNATCH #135
6 RING DIP
REST 3 MIN
(C) AMRAP.5 MIN:
6 SQUAT SNATCH #95
9 PUSH UP
*LOG LOADS ACCOMPLISHED FOR (A) AND ROUNDS AND REPS COMPLETED FOR EACH OF (B) & (C). 


- 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 1 comment:
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