March 4 - CrossFit Estero

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

Outside Warmup

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

As group:

Tabata: Push-up, Sit-up

CFG Advanced:

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

Post time to comments

Cooldown: 2 minutes

Stretch for 2 minutes. Static

CFG Advanced:

Mobility Hips/Groin/Hams/Upper

Josh Gibson

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