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 buds...no 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
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:
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
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.