April 18 - CrossFit Estero
Food:Tenderloin roast head cut from a whole costco tenderloin. Butterfly the head then stuff with various goat/blu cheeses and tie with: Butcher Twine. I use a Probe Thermometer that sends an alert when the middle of the roast hits the desired temp. Med-rate in this case. And should be in ALL cases!!! A few basic kitchen tools and a little practice can turn your bland overcooked chicken breast meals into something to look forward to!!
Add us on Facebook: The Training Box
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 - DELOAD WEEK Squat- Month 2 - week 4
This weeks percentages:
40% x 5 reps
50% x 5 reps
60% x 5 reps *No rep out or max out. 5 reps only!
AMRAP in 8 minutes of @ 60%: Count 1, 2 between each rep on all exercises
Frog Stand 90% hold
3 Burpee Broad jump
3 Clapping Push-up
CFG Advanced: go @ 70%. Count '1 rep' between each rep
Conditioning: ~20 minutes
Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds
Male: RX, 115, 95
Female: RX(95), 75, 65
CFG Advanced: GO RX and never GO BACK!!!