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:

Coach's Choice


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"

Post time to comments

"Strive for progress not perfection"


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