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

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.