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!
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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 - 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!!!
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