Wednesday, April 24, 2019

MONDAY. DECEMBER 10. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

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

3) W.O.D
FOR TIME:
20 BACK EXTENSION
10 HSPU
30 BURPEE
20 BACK EXTENSION
10 HSPU
20 BAR MU
20 BACK EXTENSION
10 HSPU
10 BURPEE BAR MU
*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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Wednesday, April 17, 2019

FRIDAY. DECEMBER 7. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SQUAT CLEAN - WARM UP TO 80% 1RM AFTER COMPLETETING (A). 

3) W.O.D
(A) 12 MINS OR LESS - FIND PUSH PRESS 1RM FOR THE DAY
(B) EVERY 30 SEC FOR 10 MINS:
1 SQUAT CLEAN @ 80%1RM
*LOG LOAD ACHEIVED FOR (A), AND NO MORE THAN 6-8 SINGLES TO FIND 1RM. FOR (B) LOG LOAD USED AND IF ANYU SETS WERE MISSED. 

- 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 6. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
GHD SIT UP - WARM UP TECHNIQUE *IF ABLE GO WEIGHTED FOR WOD #10 MEDBALL

3) W.O.D
(A) EMOM 20 MIN:
ODD MINS - 200M SPRINT
EVEN MINS - 10 GHD SIT UP
(B) BANDED ROTATIONS - 5 X 15 EACH SIDE *USE STRONG BAND.
*FOR (A) LOG IF ANY MINS WERE MISSED. ON (B) COMPLETE FOR QUALITY NOT TIME. 

- 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. DECEMBER 5. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BURPEE OVER BOX - WARM UP TECHNIQUE
DUMBBELL SNATCH - WARM UP TO THE HEAVY LOAD FOR THE WOD

3) W.O.D
EVERY 90 SEC FOR 15 MIN (10 RDS):
1st 90 SEC - 40 DU / 8 BURPEE JUMP OVER BOX 24"
2nd 90 SEC - 10 CAL BIKE / 8 ALT. DUMBBELL SNATCH #75
*ALTERNATE EACH 90 SEC BETWEEN THE ABOVE SETS OF TASKS. 5 TOTAL ROUNDS FOR EACH WHEN DONE. 

- 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 4. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT - WARM UP ACCORDINGLY THEN BEGIN (A).
CLEAN & JERK -  WARM UP TO 50% 1RM AFTER COMPLETING (A).

3) W.O.D
(A) OVERHEAD SQUAT 3-3-3-3-3
(B) 8 MIN ASCENDING REP LADDER:
2 C&J @ 50% 1RM
2 T2B
4 C&J @ 50% 1RM
4 T2B
6 C&J @ 50% 1RM
6 T2B
... CONTINUE INCREASING REPS BY 2  UNTIL 8 MINS IS UP. 
*LOG LOADS ACHIEVED FOR (A) AND REPS COMPLETED FOR (B).  ALSO LOG LOAD USED FOR (B), AND IF IT WAS A TRUE 50%1RM. 


- 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 3. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
ENDURANCE - FIND A WAY TO ELEVATE HEART RATE PRIOR TO BEGINING TODAYS WORK 

3) W.O.D
EACHE EFFORT FOR TIME:
RUN 1 MILE
REST 5 MIN
ROW 2 MILES
REST 5 MIN
BIKE 3 MILES
*LOG TIME TO COMPLETE 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. NOVEMBER 30. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
RING DIP - WARM UP SHOULDERS ACCORDINGLY

3) W.O.D
FOR TIME "JT" 21-15-9 OF:
HSPU
RING DIP
PUSH UPS
*LOG TIME TO COMPLETE (A) AND FOR (B) ALTERNATE EACH TABATA WORK ROUND BETWEEN AIR SQUAT AND PUSH UPS, YOUR SCORE IS LOWEST REP COUNT IN ANY GIVEN ROUND FOR EACH. COMPARE TO 10/16/17 (LAST PROGRAMMED). 

- 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. NOVEMBER 29. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SPLIT SQUAT - WARM UP TECHNIQUE TO 50% BACK SQUAT 1RM

3) W.O.D
(A) SPLIT SQUAT 5-5-5-5-5 (SETS ARE EACH LEG)
(B) AMRAP 12 MIN:
100' SAND BAG CARRY (HUG) #150
15 CAL ROW
*FOR (A) BEGIN WORK SETS AT MINIMUM 50% OF 1RM BACK SQUAT AND WORK UP TO A 5 RM FOR EACH LEG. ON (B) GOAL IS 6+ ROUNDS, 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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Monday, March 25, 2019

WEDNESDAY NOVEMBER 28. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
FRONT RACK LUNGES - WARM UP TO #30 WITH EFFICIENT TECHNIQUE. 

3) W.O.D
2 ROUNDS FOR TIME:
800M RUN
150' FRONT RACK WALKING LUNGE #115
15 POWER CLEAN #115
10 RING MU
*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. NOVEMBER 27. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
WALL CLIMB - WARM UP MIDLINE AND SHOULDERS EFFECTIVELY PRIOR TO BEGINING.

3) W.O.D
(A) BARBELL GOOD MORNING 5-5-5-5-5
(B) FOR TIME:
100 DU
10 WALL CLIMB
80 DU
8 WALL CLIMB
60 DU
6 WALL CLIMB
40 DU
4 WALL CLIMB
20 DU
2 WALL CLIMB
*FOR (A) WORK UP TO A 5RM, AND ALL WORKING SETS SHOULD BE 80%+ OF THAT LOAD. COMPLETE (B) FOR TIME AND LOG. 

- 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 26. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
SNATCH - WARM UP COMPLEX TO A MEDIUM LOAD THEN BEGIN (A)

3) W.O.D
(A) COMPLEX EVERY 2 MIN FOR 12 MIN:
3 SNATCH PULL DOWN (PANDA PULL)
1 SULL SNATCH
1 SNATCH BALANCE
(B)  10-9-7-6-5-4-3-3 FOR TIME:
FRONT SQUAT @ 70% 1RM
+ 5 WEIGTHED PULL UP EACH REP ROUND AND AFTER FINAL SET. 
*LOG LOADS ACHEIVED FOR (A), FINISH AT A COMPLEX MAX. FOR (B) LOG LOAD USED AND LOAD USED FOR WEIGHTED PULL UPS, A DUBBEELL PLACED BETWEEN LEGS IS ACCEPTABLE. 

- 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 23. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BIKE - EFFORTS TODAY ARE ALL OUT, WARM UP EFFICIENT TECHNIQUE.
ROW -  EFFORTS TODAY ARE ALL OUT, WARM UP EFFICIENT TECHNIQUE.

3) W.O.D
(A) EVERY 90 SEC FOR 18 MINS (12 RDS)
FIRST 90 SEC - 15 CAL BIKE
SECOND 90 SEC - 17 CAL ROW
(B) 5 X 10 - STRICT TOES TO BAR
*FOR (A) ALTERNATE BETWEEN BIKE AN ROW EACH 90 SEC. COMPLETE (B) FOR QUALITY NOT TIME.

- 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 19, 2019

THURSDAY. NOVEMBER 22. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

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

3) W.O.D
21-15-9 FOR TIME "DIANE":
DEADLIFT #225
HANDSTAND PUSH UP
*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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WEDNESDAY. NOVEMBER 21. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
CLUSTER - WARM UP TO WOD LOAD

3) W.O.D
(A) EVERY 90 SEC FOR 15 MINS (10 ROUNDS):
1 CLUSTER #135
2 FRONT SQUAT #135
3 STRICT PULL UP
4 JUMP OVER BOX 24"
5 BALL SLAM #30
20 DUs
(B) SIDE PLANK - 4 X 45SEC EACH SIDE FOR QUALITY
*FOR (A) GO AFAP FOR EACH EFFORT. LOG IF ANY MINS WERE MISSED AND AVG TIME TO COMPLETE EACH 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. 
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TUESDAY. NOVEMBER 20. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
BURPEE BAR MU (MUSCLE UP)

3) W.O.D
FOR TIME:
34 CAL BIKE
5 BURPEE BAR MU
21 CAL BIKE
8 BURPEE BAR MU
13 CAL BIKE
13 BURPEE BAR MU
(B) 5 X 12 WEIGHTED BACK EXTENSION #30 MINIMUM
*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. 
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MONDAY. NOVEMBER 19. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
LUNGE - WARM UP EFFICIENT TECHNIQUE

3) W.O.D
FOR TIME:
400M WALKING LUNGE
+ 5 DIAMOND PUSH UP AT EACH BREAK IN ACTION.
*LOG TIME TO COMPLETE AND NUMBER OF BREAKS. 

- 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 16. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
CLEAN - WARM UP TO 85% 1RM THEN COMPLETE (A) 

3) W.O.D
(A) EVERY 2 MIN FOR 10 MIN @ 85% 1RM FOR QUALITY:
2 CLEAN PULL
1 SQT CLEAN
1 PUSH JERK
(B) EVERY 2 MIN FOR 10 MIN @ 110%1RM MINIMUM:
2 X 3 POSITION HALTING (1 SEC) CLEAN DEADLIFT 
(C) BUY OUT - 5 X 10 STRICT TOES TO BAR
*LOG LOADS FOR (A) & (B), AND COMPLETE (C) 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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Thursday, March 7, 2019

THURSDAY. NOVEMBER 15. 2018

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


1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP - WARM UP EFFICIENCY *IF CAPABLE OF MAINTAINING INTENSITY COMPLETE WOD STRICT.

3) W.O.D
(A) 5 ROUNDS:
2 X 60YD PRO SHUTTLE 
10 HSPU
(B) BUY OUT - 200M FARM CARRY 40-48KG EACH HAND
*LOG TIME TO COMPLETE (A) AND LOAD USED FOR (B). COMPLETE (B) AS FAST AS POSSIBLE WITH QUALITY POSITION. 

- 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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