Feb 28 - CrossFit Estero

News: Paleo Challenge DAY 12. Get ripped!!!!! It's the Paleo challenge...why are you still eating crap? Get strict people!

Food: Wild Caught AHI tuna.  Seared each side for a minute or 2 and served with a garlic/ginger dipping sauce.  Was just under a pound of fish and cost a pretty 19.25$.  Expensive? Hardly.  Consider the fact that this little swimmer had to be born, then grow and feed itself for x amount of years. He also had to avoid predators.  Ultimately he was caught in a big net somewhere in the world.  Then sold and cut into portions; some of which could have been sent in the complete opposite direction.  Then cut down even more into a small 1 pound serving size and placed in the WholeFoods glass case.  Sold to me and driven home to be enjoyed a few hours later.  What did 20$ buy? = 100grams of protein from a living animal that had to live it's life so that I can now live mine.  That is CHEAP if you really wanna talk about price.

Food is simply thus: "You get what you pay for"  Quite frankly I'm sick of hearing about the cost of food.  Let's break down a few things right now. WARNING!! RANT COMING ON:

-You thnk food is expensive because you have eaten from the dollar menu your entire life and you have been led to believe that for a few bucks you even get a toy with your 800 calories of crap.  And a tasty dessert finish is only .99$ away...ugh...that's depressing

-You think food is expensvie because you live in America in the land of surplus and wastage.  Do you have any idea what it would be like to live in...Africa?  South America? China? Russia?What about cultures with no transport infrastructure or without factory farms.  What about hunter gather tribes?  Our ancestors were ALL hunter-gatherers. What were our ancestor's basic survival needs?  Shelter, Water, and DINGDINGDING Food!  Consider the standard of living right now in our society.  Water? What a joke...we have fountains and fake waterfalls for amusement..while in Africa people kill over clean sources of water.  Water=CHECK.  Shelter?  Well I know they have free ones around most places...or our parents have them if worse come worse.  Shelter=CHECK.  Food?  Well do you get my point yet?  Food is the only single basic human need that we still have to get for ourselves in some form or another.  Shelter and Water is simply ubiquitous....PERIOD.  So the most important human need and you complain about the cost?  Instead of that huge car payment and entertainment expenses and whatever else we find reasons to waste money on I implore you ALL to shift your spending towards high quality, sustainable, and TASTY food!  Remember it is one of most basic human needs and it should not be 10th on your list!

Update Important: Make sure you bring a WOD book, Compostion book, or piece of paper to record your numbers every class.


Now that I have your attention...We are going on a strict 5/3/1 tempelate from Wendler's 5/3/1 program.  That is why it was soo important to get our 1 reps last week.  The entire program is based strictly on the 1 rep max.  Get the 5/3/1 sheet below:

DOWNLOAD THIS! <----This is a 5/3/1 spreadsheet that automatically computes all of your percentages for an entire month.  Simply input your 1 reps into the respective fields and then PRINT.  We can also print these out at box if necessary but Not in middle of class and you NEED THESE for classes.  That is why you absolutely need to bring a journal of some sort and to have this staples inside of it.  Everyone is going to be at different weights.

A few new changes to our programming as follows:

-Warm-ups will be capped at 3 minutes...Row/Run/or Jump in alloted time.

-Dynamic Warm-ups will be cycled between 5-6 to keep you fresh and to improve your skills

-Skill is now a NOT FOR TIME 8-10 minute window of various modalities.  Remember that our goal is PERFECT FORM and to improve the skill of strength.  Gymnastics are strongest pound-for-pound athletes in world but that is not necessarily because they have the most muscle mass.  They have the greatest skill in body control and muscle control.  Many of you are strong as oxen, but lack control to utilize your muscle in movements that you are not practiced in.  This is what the SKILL session is for.  It will also help to build joint/connector strength and flexability.  Which will result in better improvement in metabolic adaptation, better overall muscular development, and better looking naked.  This is the opposite of the WOD.  The wod is for metabolic conditioning - moving more weight faster -for muscular endurance and development in the 3 metabolic pathways.  The skill is for muscular skill development.  Not done in a fast way or a maximal way.  But done in an exact way. A perfect way.  Hopefully that gets the point across as to what we are trying to achieve.  And very important = avoid lactic build up/the burn.  We don't want to push towards failure or even close to it. Rest adequate between all efforts to make sure.

Links: Vitamin D, Heston Blumnthal's Chocolate Mousse <----This is what Ive been raving about. So easy and should be a staple in the fridge....great in sweet tooth emergencies!

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Gymnastic Warmup 2 rounds of 4 reps

Strength: 15 - 20 Minutes

Back Squat + Bench/Shoulder Press Day.  *If you are coming to a Tuesday or Wednesday class perform only Squat. If not perform Squat + 1 other lift.

Build up to your percentage for lift and perform 1 max rep set..utilize a spotter. Use the 5/3/1 sheet

Use the 5/3/1 sheet for percentages OR do the math here:

65% x 5 reps

75% x 5 reps

85% x Max reps

Base the percentage off of your 1 rep max and you have your numbers...warm up to the respective sets and rest between.  The big set is the max rep set, but do not avoid the proper warm up sets.

Skill: 8 Minutes

Not For Time: Complete as many rounds in 8 minutes at a slow pace PERFECT FORM:

1 arm handstand hold *2 arm for ladies (not to failure)

2 skin the cat

2 pull to inverted hang

2 kipping pull-up

2 Pistol per leg

CFG Advanced: Not for time:

Go slow and work on form.  Complete as many rounds as this in 8 minutes but avoid muscular failure at all costs.  Post rounds

10 GHD Sit-ups

5 Muscle Ups

3 Pistol per leg

1 arm Handstand hold for 10 count...If fall start at zero

2 Strict as possible Skin the cat

Conditioning: 15 Minutes

21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 push/split jerk

*No dropping bar, hands stay connected to bar entire workout, letting go of bar will earn 25 burpees.  Keep at least 1 hand on bar from start to finish.

Female weight #65

CFG Advanced: Perform WOD movements unbroken. When start 21 must complete 21 without rest...rest between exercises but not when you start a exercise. RX for advanced is Unbroken on all exercises

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Cooldown: 2 minutes

250m Jog

CFG Advanced:

perform 5x 60% effort 50m sprints with rest between