March 18 - CrossFit Estero

Food: Cast iron grill pan and some chicken breasts. 2-3 min per side + turn to crosshatch marks for 1-2 minutes.  Want a huge HUGE easy tip for cooking chicken breast?  POUND THEM FLATTER.  Go for about 1/4 inch thick and pound evenly to tenderize meat.  Easiest way to make juicy chicken breast that cook evenly and quickly.  Toss in a hot pan for 3-4 minutes per side and let rest for 2 minutes and serve.  Remember to season with kosher salt and pepper first.

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 + last upper body lift not completed this week

This weeks percentages:

75% x 5 reps Warm-up

85% x 3 reps Warm-up

95% x 1 Max reps

Skill: 8 Minutes

Every minute on the minute for 8 minutes complete the following: Always start at beginning at each minute as coach calls next minute, whether finished or not

3 Ring Dips

3 Strict ring pull-ups

3 Pull-to-inverted hang

3 Toes-through-rings

CFG Advanced: Conditioning: 20 Minutes

Create a team WOD on the whiteboard.  Vote as class.  WOD should take aprox 20 minutes.  If finish before 20 minutes do burpees until 20 minutes

CFG Advanced:

Do more weight or reps or both than what Elite does for team/group wod

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