April 22 - CrossFit Estero
Food: When I first started cooking I made curry almost every night. Buy a can of Thai Kitchen coconut milk and read the side of the label for 1 of 2 recipes. Buy appropriate ingredients and add some veggies and you have a quick easy meal in 20 minutes. Easy as can be. No cooking skill or experience required! My preferred pan for cooking curries is a : Scanpan Nonstick
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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 – DELOAD WEEK - Deadlift – 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!
Pick a couple skills and spend 10 minutes on them
CFG Advanced: Pick 2-3. Work on ring weaknesses
Conditioning: ~20 minutes
Row or Run 5k
CFG Advanced: RX it up!