March 3 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Compostion book, or piece of paper to record your numbers every class. Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

Food: Biggest tip I can give you guys for overall better diet and consistency is to load up on the protein and eat it first.  Protein is very filling and you will find it hard to eat more calories than you should.  Eat slow and eat protein first..then fill in blanks with quality fat and very low carbohydrates. Perfect plan. For guys get about 1 gram of protein per pound of bodyweight. Ladies can get by with 3/4.  Most ladies I know do not get enough protein. They have love affairs with sugar and all things tasty and that gets in the way.  REMEMBER Protein first then fat then carbs.  That way you will consume the least of what is the most damaging!  Guys should divide total protein intake by how many meals eating (which shouldnt be more than 3) and that is the amount of protein per meal. If you have to count anything I would say count protein intake.  If you are getting that much a day it is much more difficult to fill up on crap.

News: Read Monday or Tuesday post to get updated with our new 5/3/1 and our strength program.

Links: Vitamin D, Good read on Vitamin D,<----Great blog with a ton of good posts Heston Blumnthal's Chocolate Mousse <----This is what Ive been raving about. So easy and should be a staple in the fridge....great in sweet tooth emergencies!

Elite members WOD:

Body Temp Warmup: 3 Minutes

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

Dynamic Range of Motion: 6-8 Minutes

Gymnastic Warm-up - 2 rounds of 4 reps

Strength: 15 - 20 Minutes

Deadlift. *If you haven't Bench or Shoulder Pressed this week pic one or save for Fri/Saturday.

Build up to your percentage for lift and perform 1 max rep set..utilize a spotter. Use the 5/3/1 sheet

Use the 5/3/1 sheet for percentages OR takw 90% of your 1 rep max and do the following math here:

65% x 5 reps Warm-up

75% x 5 reps Warm-up

85% x Max reps

Skill: 8 Minutes

Not For Time: Complete as many rounds in 8 minutes at a slow pace PERFECT FORM:

Try to get a muscle up, or a strict pull-up if you don't have one

CFG Advanced: Not for time: 8 Minute Time: Rest between efforts and go slow.

+One arm Pull-up work

+any weak gymnastic work

Conditioning: 15 Minutes


21-15-9 reps of:

Thruster #95/65


CFG Advanced: WOD= Under 5 minutes or add a 1k row after

Post time to comments

Cooldown: 2 minutes

400m jog

CFG Advanced:

500m Row