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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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 - 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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