March 27 - CrossFit Estero

Food: Homemade sweet potato pie and some organic ice cream top.  Reward for eating clean and staying 100% gluten free. For a refresher/reminder to you all of what the Paleo/Primal diet is....Very simple: Meats, Potatoes, Veggies, Fruits.  My version is +Organic cream, butter, cheese.  No milk.  I eat paleo + dairy...or 'primal'.  Marksdailyapple.com is considered primal and my most trusted source of nutrition and lifestyle information

1. Follow this link to sign up for classes: CLICK HERE

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coach's Choice

Strength/Skill:

Kipping Pullups - Pratice for 15 minutes. If you have kips work on Muscle ups and Bar Muscle ups as well as One-arm assist pullups

Conditioning:

10-9-8-7-6-5-4-3-2-1 reps of:

Power Clean 95/65 

Inverted Burpee

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Speed Bench Press (3 hand position): 9x3 @ 60% w/ Bands, Floor Press: 3x3 @ 120% 1RM Bench Press

Skill: 4x 40yd Sprint

WOD: 10 min AMRAP: ME Box Jumps (24/18), ME Shoulder Touches, ME Ring Dips

"The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt."

-Max Lerner