April 14 - CrossFit Estero

Food: Keep a decent quality red wine in the pantry or fridge for reduction sauces.  I buy an organic red from publix.  Also keep a quality red and white wine vinegar.  Can use as a subsititue fully or partially for red wine.  A basic reduction sauce goes like this: Cook a steak in a pan.  Let it rest on a plate.  De-glaze the pan with the wine/wine vinegar. Let it reduce by half or more.  Season lightly adjust to taste. Add a knob of butter and stir in.  Taste and adjust seasoning as necessary. Heavy cream option for a thicker sauce.  Can use shallots. Different wines or vinegars and stocks.  Possibilities are limitless.  First practice with basic wine/butter combo.

ZMA is a Zinc and magnesium supplement taken before bed.  Helps with sleep and repletes your mineral levels.  Magnesium plays an important role in many processes and helps curb appetite.  Highly recommended product. Grab a bottle in the gym today!

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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 - Deadlift - Month 2 - week 3

This weeks percentages:

75% x 5 reps

85% x 3 reps

95% x 1 reps - Max reps


AMRAP in 8 minutes @ 50% pace of:

1x Super Slow strict pull-up *10 sec count up/down  *or 10 kips

5x Dumbbell snatch Per arm #50/#40 #must stay connected to DB

3x Kipping Handstand Push-up *Work on kipping form

CFG Advanced: 8 kipping HSPU

Conditioning: ~15 minutes

1 Mile run *Set a new PR

CFG Advanced: Rest 4 minutes then 400m Row Sprint

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