April 20 - CrossFit Estero

Food: SO it is pretty much fillet week.  This is a 2 inch fillet cut from the whole tenderloin from yesterdays post.  I made a cheese reduction sauce.  This is probably one of the easiest sauces to make with that much flavor.  The cheese makes it a no brainer for taste.  It goes like this: Cook steak in pan as per standard instructions. a Reduce 1/4 cup or so of white wine or wine vinegar with some diced shallots. Once reduced to a couple tbsps add a knob of butter and a handfull of shredded cheeses.  I use goat cheese and some shredded cheese.  Keep stiring until form right consistency...less cheese will create a thinner sauce. Add as you desire.  Lower heat to low while melting and when done serve on top of fillet or serve on plate then put fillet in middle of sauce on plate.  You really won't believe how good it is....You can also add a beef or chicken stock with the wine when reducing.

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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 Bench/Shoulder Press - 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: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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CFG Advanced: Wear a Vest

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