May 24 - CrossFit Estero
Food: Grass-fed NY Strip. Mashed sweet potatoes. Learn how to make sweet potatoes in a way that you like and will eat often. Baked, Mashed, Fries, etc. Learn to cook a steak in a cast iron pan. Preheat pan, season steak, rub down in butter/olive oil. Sear 2-3 minutes per side then flip. Rest amount of time equal to cooking time. Serve.
1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Back Squat OR Bench/Shoulder Press – Lift Percentages are: 70% x 3, 80% x 3, 90% x Max Reps. Write percentages before class!
Choose Accessory Exercise and perform 3 sets of 10: Pistol Jump, Broad jump (distance), Ring Flys, Split Jerk for reps
Group Skill: Turkish Get-up 20 Total reps. Build to heavy weight
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
*Coach's note: There are 10 males on beyondthewhiteboard.comthat have 10 minute or under Angie times. Decrease your time for more power output and thus better results. Longer WODs or duration = less power output and thus less CrossFit. A CrossFit WOD is designed to increase one's power output. Shorter and faster = more power, more intensity and thus MORE RESULTS! Keep this basic CrossFit principle in mind when evaluating your own results and performance:
From CrossFit Journal Article "Understanding CrossFit" "Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise"
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"Strive for progress not perfection"
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