April 13 - CrossFit Estero

Food: Swordfish steak grilled with a Lodge Grill Pan on the stovetop.  For those who can't have grills at their condos or apartments (like me) I highly recommend a Cast Iron grill pan. Doesn't fully emulate a fire/coal grilling experience but it is a good alternative.  Steamed broclinni with onion and bacon tops the bure blanc butter sauce.  I don't care if you are man or woman...you should know how to cook food.  It is a basic human skill to feed oneself.  It will be a skill that you can use for the rest of your life. AN ENTIRE LIFETIME!!!  Take a moment to actually consider that....good.  Now start screwing up some recipes and learning!

Cookbooks we recommend:

Primal Cookbook

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Good Meat: The Complete Guide to Sourcing and Cooking Sustainable Meat

Add us on Facebook: The Training Box


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

Coach's Choice

Strength: 10 Minutes

5/3/1 - Bench/Shoulder Press - Month 2 - week 3

This weeks percentages:

75% x 5 reps

85% x 3 reps

95% x 1 reps - Max reps


Pick a few skills you suck at that do not use the movement paths of the WOD.  Spend 10 minutes on those skills @ low % efforts

CFG Advanced: 60% effort with proper rest between efforts

Conditioning: ~20 minutes

Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats 120#/90# 10 Muscle-ups *Roll hands out at bottom of hang. Sub= 3 Pull-up/3 Box Dip (not rx)

CFG Advanced: Destroy it!!!

Post time to comments