March 7 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Composition 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:I posted this on Facebook and it caused quite the interest so I'm reposting here:

Fat Burn Trio. Double espresso black. Cup of ice. brewed hot white peach tea. My standard program every morning...

Coffee is a easy, cheap, and healthy (in moderation) appetite suppressant and has thermogrneic compounds. Tea has Similar properties and a green tea would Be better for straight fat loss. I choose the white bec unflavored it's pretty tasty.  The ice is for my tea and I poor half of the hot tea over it...I don't have a scientific explanation for this...I just don't wanna burn my mouth! I chase the espresso with the tea cuz black espresso isn't the nicest thing to hit the taste sugar, cream or Additives to any of this. Just as nature intended!

Links: Sugar addiction

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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

Gymnastic Warm-Up

Strength: 15 - 20 Minutes

5/3/1 - Back Squat

This weeks percentages:

70% x 3 reps Warm-up

80% x 3 reps Warm-up

90% x Max reps

Skill: 8 Minutes

AMRAP @ slow-medium place:

250m run

250m Row

5 Burpees

CFG Advanced:

Above WOD at 80% pace

Conditioning: 15 Minutes

4 Rounds for time of (PERFECT FORM):

4x Squat-to-broad jump *goal 6 feet on each jump

4x Handstand Push-ups *8 assisted on Box

8x Power Clean and Jerk #95/#65 *No dropping bar, stay on negative and keep hands connected to bar

8x Strict Pull-ups *16 Kips

CFG Advanced:

PC/Jerk weight is #135, Do 8 reps of all movements. 4 rounds of 8 reps each.

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We are trying to get together one day during the weekend to share our weekly cheat meal.  Better to experience the guilt with a group than by yourself in a closest....Pictured above is Yogurt Mountain after a large protein filled dinner at Stir Crazy.