March 12 - 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: Tomatoes, goat cheese, garlic, olive oil, about to be roasted in the oven.  These came out quite yummy. I burnt the garlic but it actually tasted good.  Remember an important rule in cooking = Color = Flavor.

Links: Chocolate Mousse Recipe

Add us on Facebook: The Training Box

Elite members WOD:

Body Temp Warmup: 3 Minutes

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

Dynamic Range of Motion: 6-8 Minutes

Pick a Warm-up

Strength: 15 - 20 Minutes

5/3/1 - MAKE - UP - Make up any lift not done this week IF completed work on Squat Clean or Squat Snatch

This weeks percentages:

70% x 3 reps Warm-up

80% x 3 reps Warm-up

90% x Max reps

Skill: 8 Minutes

Spend 8 minutes working on rings. Make the goal to be on a set of rings as much as possible for 8 minutes

CFG Advanced: Above Skill with only 5 Drops for the entire 8 minutes.  I dare you to do it RX. Stay off ground on a pair of rings anyway for 8 minutes.  Work on levers, skins, hangs, pull, swings, support, muscle up, etc.

Conditioning: 20 Minutes

Pick a CrossFit WOD

CFG Advanced:

Pick a WOD that has movements you suck at...Example Handstand push-up or muscle ups

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