March 28 - CrossFit Estero

Food: cheesy egg souffle.  Recipe is from Top Chef University. I highly recommend this website.  Cooking is just like studying a subject in school or college.  You are trying to increase your knowledage and become better at something.  You can learn to become pretty damn good at making food with self study and practice.  There is something about watching it demonstrated that helps connect the dots and helps to learn the techniques.  There are tons of youtube videos and free content and blogs out there.  The Top Chef website and are my 2 favorites.

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

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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 - Back Squat - Month 2 - week 1

This weeks percentages:

75% x 5 reps

80% x 5 reps

85% x 5 reps - Max reps

Skill: @ 60% Pace

AMRAP in 8 minutes of:

4x False Grip pull-ups

1x max LSit hold *male Rings, female tuck hold hang from bar or parrallettes

1x Heavy turkish getup - go heavier each round

Conditioning: ~20 minutes

AMRAP in 12 Minutes of:

20 Deadlift

10 Push press


CFG Advanced: #135/#95

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