March 21 - CrossFit Estero

Food: Braised beef brisket stew recipe.  Side strawberry/mozzarella salad.  Moral of this story: You must start cooking.  There is simply no way around it.  You will never be completely healthy or to your full potential physically if you are eating out.  There is simply no way around it.  Take some cooking classes, watch some videos online. Watch food network.  You will surprise yourself. Try new recipes. Get in the kitchen. Invest 500$ in some good cookware and a couple knives. Best investment you will ever make.

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: Beef Tenderloin in peppercorn sauce

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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

Coach's Choice

Strength: 10 Minutes

5/3/1 - DELOAD WEEK - Squat (No max reps or max effort sets on the 4 lifts)

This weeks percentages:

40% x 5 reps

50% x 3 reps

60% x 5  reps NO MAX REPS -  Finished after this set

Skill: 10 Minutes

Find 1 rep max in squat snatch

CFG Advanced: Conditioning: 25+ Minutes

For time: 155 pound Power clean, 15 reps   *female 95lb 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups  *Sub - 45dips/pullups 40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135 pound Thruster, 15 reps *female 95lb 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45lb plate held overhead *female 25lb

CFG Advanced: POST-WOD

2 sets of:

@ cooldown pace:

10 GHD situps


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