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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IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:
1. Follow this link to sign 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.
Elite members WOD:
Body Temp Warmup: 3 Minutes
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion: 6-8 Minutes
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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