May 11 - CrossFit Estero

Food: Pulled pork from wholefoods BBQ bar.  1 hard boiled Egg, some precooked costco chicken strips, a few organic strawberries and my new favorite sauce Pluto's Organic Jerk sauce....The key to downing bunches of meat/protein is to have a sauce to help get it down.  There aren't any good bbq sauces that I have found but there are some Paleo BBQ sauces that you can find on google to make or use the Primal Cookbook.

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1. Follow this link to sign up for classes: CLICK HERE

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

Back Squat Or Bench/Shoulder press Or Squat - Pick one you haven't done this week. Squat first always- Build to 50% of 1 rep max and perform 50 reps in as few sets as possible. Go max reps-max reps


Power Snatch/Over head squat/squat snatch work as group for 8 minutes

Conditioning: ~20 minutes

21-15-9 reps for time of: 24" Box jump 75 pound Power snatch *Female 55 Chest to bar Pull-up

CFG Advanced: Do RX and crush it. Then complete 1 mile run but aim for over 10 minutes. 80% run. Add weight if you desire

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