Update Important: Make sure you bring a WOD book, Compostion book, or piece of paper to record your numbers every class. Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields
Food: Sous Vide cooked flank steak swimming in a brown reduction sauce. Bowl of leftover homemade tomato soup. What is so hard about this? I can't find anything....
News: Read Monday or Tuesday post to get updated with our new 5/3/1 and our strength program.
Links: Vitamin D, Good read on Vitamin D, http://www.paleonu.com/<----Great blog with a ton of good posts Heston Blumnthal's Chocolate Mousse <----This is what Ive been raving about. So easy and should be a staple in the fridge....great in sweet tooth emergencies!
Elite members WOD:
Body Temp Warmup: 3 Minutes
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion: 6-8 Minutes
Strength: 15 - 20 Minutes
Deadlift + any lift you have no completed this week.
Use the 5/3/1 sheet for percentages OR takw 90% of your 1 rep max and do the following math here:
65% x 5 reps Warm-up
75% x 5 reps Warm-up
85% x Max reps
Skill: 8 Minutes
Tabata: Push-up, Sit-up
Tabata: Push-up, Sit-up, Burpee
Conditioning: 15 Minutes
Group WOD: Grab a partner
Complete following for time as a team: Each rep person does counts towards total...communicate reps and keep track so you don't do extra.
200 Kettlebell swings #50/#35
200 Air Squats
200 GHD Sit-ups
2 Mile Run
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Cooldown: 2 minutes
Stretch for 2 minutes. Static