March 31 - CrossFit Estero

Food: 1lb Hotdog from my favorite cheat place in Ft Lauderdale: Jaxsons

Eating out can be less damaging.  Load up or double your protein.  Order vegetables instead of a potato. MAKE SURE THEY DONT BRING ANY BREAD OR CRAP OUT.  You will be more tempted ot have some if it is on your table.  Have side of fruit if you want a sweet kick.

Links:Add us on Facebook: The Training Box


1. Follow this link to sing up: CLICK HERE You must sign up to get a spot in a class.  Burpees if you forget.  And as classes fill up you may be denied access if class is already full.

2. You must have this PRINTED or WRITTEN DOWN in your comp book: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

3. You must bring a WOD book or COMP book to record your numbers and to have your %'s for your lifts.  20 Burpees for forgetting

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Coach's Choice

Strength: 10 Minutes

5/3/1 - Deadlift - Month 2 - week 1

This weeks percentages:

75% x 5 reps

80% x 5 reps

85% x 5 reps - Max reps

Skill: @ 60% Pace

AMRAP in 8 minutes of: @ 60%:

50m Farmer walk *med weight

50m sprint @70%

5 Push-ups

50m Butt kicks

CFG Advanced 80%: Go heavy on Farmer walks

Conditioning: ~20 minutes

For Time:

100 Burpee Pull-ups

CFG Advanced: POST WOD - 5 minutes mobility stretching on ground

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Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States