April 11 - CrossFit Estero

Food: Lodge Grill Pan<--- Will last a lifetime and is awesome for so many more reasons.  Preheat pan to med-hi temp.  Form patties from 4-5oz meat, careful not to overwork the meat. A loosely packed patty is a juicy patty.  Grill for 2-3 minutes on first side and flip and girl for 2-3 more minutes depending on doneness preference.  Top with cheese last minute and cover to help melt the cheese.  I grilled the onions lightly on the sides of the pan for a couple minutes.

Another awesome cooking tip: Salt all your ingredients.  Salt your tomato and rub with some olive oil to let marinade before topping burger.  Lightly salt and olive oil your onions in a bowl before lightly grilling.  Salt salads.  Salt mashed garlic. Salt with your fingers and with your eyeball. Use Real Salt Kosher Salt. My preferred brand/style. Salt Can really make the difference between tasting your food and not tasting your food.  The amount you will ingest is still trivial compared to processed or restaurant foods.  The salt intake hypothesis has been pretty mcuh dismantled as well. Thanks to Gary Taubes.

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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 - Squat - Month 2 - week 3

This weeks percentages:

75% x 5 reps

85% x 3 reps

95% x 1 reps - Max reps


Find a new 1 rep in the Power Clean

CFG Advanced: + 3 sets of 10-15 back extensions

Conditioning: ~20 minutes


21-15-9 reps of: Handstand push-ups Ring dips Push-ups

*Female use Band for HSPU + Box dips

CFG Advanced: DO super RX Perfect form on all Reps.

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