March 10 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Composition book, or piece of paper to record your numbers every class. Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

Food: I can't  MORE recommend a product than the one pictured left.  Pure coconut flesh. Pure saturated fat.  Pure awesomness.  The right is my homemade dark chocolate mousse.  Search youtube for Heston Blumenthal mousse.  I take a dab of the chocolate then a dab of the coconut and then put it in my mouth and savor the natural goodness.  This is how dessert was inteneded in nature.  It can actually change your palate.  Once you become accustomed to this kind of sweetness your desire and appreciation of processed/refined/crap sugar will diminish greatly.

Links: Sugar addiction

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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

Outside Warm-up

Strength: 15 - 20 Minutes

5/3/1 - Deadlift - And upper lift if needing any makeup for week

This weeks percentages:

70% x 3 reps Warm-up

80% x 3 reps Warm-up

90% x Max reps

Skill: 8 Minutes

AMRAP @ slow-medium place:

Run or Row for 8 minutes @60%

CFG Advanced:

Set a new 1 mile PR or 2k Row PR

Conditioning: 15 Minutes

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats


"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

Post your choice of girls and rounds completed to comments.

CFG Advanced:

MARY only

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