May 26 - CrossFit Estero

Food: This is where results come from.  The dinner table.  No magic supplement or program is going to give you results.  Greg glassman has asserted many times that CrossFit can be done with the ground and a pull-up bar.  Everything else is just a 'shinny new ball'.  

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

Strength: 

Deadlift – Lift Percentages are: 70% x 3, 80% x 3, 90% x Max Reps.  Write percentages before class!

Skill:

Find 1 rep in split jerk

Conditioning: 

8 minutes of:

Front Squat #135/#95

One Arm kettlebell snatch #72/#45 *Alternate arms

Do as many reps of each movement as you wish.  Score is total reps.

*Coach's note: Try to do RX weight with proper form on this WOD. Dont scale unless absolutely necessary.  Lower score with heavier weight is ideal

The majority of WOD's should be short, fast, and heavy.  That is where the results are.  Chippers and endurance-a-thons are not going to make you the best you can be.  They also do not provide a good return on time investment.  I have seen others and in myself results with very short work and low volume applications.  Not only is that healthier from a general physical health point of view but it also saves us our single greatest commodity in this life...TIME!

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