March 1 - CrossFit Estero

News: Paleo Challenge DAY 13. Get ripped!!!!! It's the Paleo challenge...why are you still eating crap? Get strict people!

Food: Homemade Salsa.  A knife and some quality ingredients.  This is a great dish for newbies.  Start to appreciate food and the act of preparing it.  It is a life long rewarding relationship.  Adjust seasoning with salt/pepper and peppers.  Taste have to be tasting your food as you make it! So important!.

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

Berginer Warm-up - 2 rounds of 4 reps

Strength: 15 - 20 Minutes

Back Squat AND/OR Bench/Shoulder Press Day. *If you have squatted this week, just do 1 upper body lift.  *If you have not squatted do Squat and 1 upper body 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 takw 90% of your 1 rep max and do the following math here:

65% x 5 reps

75% x 5 reps

85% x Max reps

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:

1x 70% Frog stand

2x Forward roll - Use mat

2x Inverted Burpee

1x 70% Front lever tuck hold on rings/bar

2x Cart wheel/round off

CFG Advanced: Not for time: 8 Minute Time: Rest between efforts and go slow.

Load 65# on a bar and perform the following:

2x Power Clean

2x Squat Clean

2x Split Jerk

2x Overhead Squat

2x Squat Snatch

Conditioning: 15 Minutes


Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters

*Muscle up sub is 3 dips/3 pull-ups

CFG Advanced: Do WOD RX

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Cooldown: 2 minutes

250m Jog

CFG Advanced:

Ring swings - 20 swings back/forth