CrossFit Estero - May 10
Food: Flashback diner, 24 hour diner in south florida. As you can see my diner partner has a side of mac and cheese. Do I give in? NO! I resist the temptation and order a sensible paleo meal. 3 different styles of deli meat. Roast beef, Turkey, and something else I don't remember. Feel like crap after? NO! Feel good mentally and physically? YES! When eating out Get Picky! Ask them to make things off menu. Mix and match. Ask very nicely and with a smile and you will be surprised what they will do for you. You just have to ASK!!!!!! It's your health. Be proactive!
IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:
1. Follow this link to sign up for classes: CLICK HERE
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
Back Squat Or Bench/Shoulder press- Build to 50% of 1 rep max and perform 50 reps in as few sets as possible. Go max reps-max reps
Muscle Up group skill work for 8 minutes
Conditioning: ~20 minutes
Pick a weight on a barbell.
Do 30 reps of Clean and jerk at that weight.
CFG Advanced: Do 70-85% of 1 rep max
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