March 17 - CrossFit Estero

Food: Tuna tartar with diced mangoes and strawberries and a coconut cream emulsion sauce.  Caresse salad with olive oil and red wine vinegar.  ZERO cooking here. Just a kinfe and a blender and quality ingredients.  Spend a day every week to try a new recipe and spend a few extra $ on ingredients.  Make it a date or invite friends over for the challenge.  Food can be fun and rewarding.

Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

25 Burpees if no COMP book or WOD book.

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

Coach's Choice

Strength: 15 - 20 Minutes

5/3/1 - Deadlift

This weeks percentages:

75% x 5 reps Warm-up

85% x 3 reps Warm-up

95% x 1 Max reps

Skill: 8 Minutes

Males: Use a low set of rings and utilitze a spotter. Work for 3-5 max static handstand holds on a set of rings.  Wrap legs around straps and use a spotter to get locked out.

Females: Tuck front/back lever holds. Skin the cat, false grip work/muscle up progression on a low set of rings.

CFG Advanced: 5 sets of 2 reps on rings - HSPU.  Do static hold to 90% max time on last rep each set.

Conditioning: 20 Minutes

10x 50m sprints 100% effort

Rest 1 minute between efforts

CFG Advanced:

25 strict False grip pull-ups on rings. Pull to chest. 60 sec frongstand/back/front lever work

Post time to comments