April 19 - CrossFit Estero

Food: This is 75$ of high quality beef tenderloin from costco.  I butchered it with instruction from the video below by Alton Brown.

Here is a pic of my knife collection (Click for larger):

In this collection I have quite a few 100$+ knives.  The one pictured above in my hand is the Victorinox Santoku for 30$.  A fraction of the cost of my Shun 7-Inch (awesome also but pricey) or the Wustof.  Point is, I regularly grab the Victorinox by preference without even thinking about it.  Highly recommended

Most quality cookware will last years and many come with life-time warranties.  It is really an investment. Like stashing some cash in your IRA or purchasing an Index fund.  Add to your collection slowly or drop down 1000-1500$ all at once.  I can't think of a better way to spend money....really. A good place to start is a sweet All Clad set.

[youtube http://www.youtube.com/watch?v=F7-_ka3DAuY?rel=0]Good Eats Episode for the tenderloin. Highly recommended watch

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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 - 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!



CFG Advanced: Rest

Conditioning: ~20 minutes

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Post time to comments. *Make sure entire workout is Perfectly RX movements.  No rushing or shorting any reps!!

CFG Advanced: GO RX and never GO BACK!!!

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