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.
IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:
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
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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