March 23 - CrossFit Estero

Food: My last meal of the day and always 7ish hours after my first meal.  This keeps me @ a 16 hour fast and an 8 hour feeding window.  I weight ~150 and my goal for protien is 150 grams a day.  2 meals this equals 10 ounces of meat a meal.  Easiest and quickest way to control your appetite and your diet and thus your results is to load up on protein then add fat and add carbs LAST.  Protein is very filling.  Load up on it first and eat slow and you wont even have room for that bar of dark chocolate....

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: Chicken Bryan

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: 10 Minutes

5/3/1 - DELOAD WEEK - Bench/Shoulder Press

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

Work on Squat Clean - Work at medium reps and sets of 2-3 with rest between. If legs are not full recovered work at ligther weight and make skill work

CFG Advanced: Conditioning: 40+ Minutes

"Helen"

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

Rest 5 Minutes

"Diane"

21-15-9 reps of:

Deadlift 225/185

Handstand Push-up *Female use Orange Band or 2x reps on high box

CFG Advanced: Set a PR on each

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