Food: Grass-fed burgers, mozzarella medallions, sauteed onions and a reduction sauce from the pan that cooked the burgers. Key to burgers is getting 80% or 85% lean. Season very well and pack meat lightly. Cook on each side for 2-4 minutes for medium rare.
1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Bench or Shoulder Press – Lift Percentages are: 70% x 3, 80% x 3, 90% x Max Reps. Write percentages before class!
Find 1 rep in split jerk
10 Rounds for time of:
2 Muscle up (or 6 kips, 6 dips)
2 Squat Snatch *choose weight
Squat Snatch = if can't rx movement, power snatch then overhead squat)
*Coach's note: Don't speed through this WOD if you are still working on these movements. Hammer the form down to near perfect and go at a pace that allows it.
Not every WOD should be an all out sprint. You sacrifice development when only worrying about the clock. Becoming more skilled in functional movements will increase your times inherently. Speeding through WOD's all the time is digressing in development of skill and thus digressing in development of CrossFit and your performance.
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“He who conquers others is strong, he who conquers himself is mighty” -Lao Tsu
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