Thursday - August 16 - CrossFit Estero

Pan fried chicken breast with a basic red wine reduction...simple and flavorful

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

Elite WOD

Strength: 4x2 Power Position Squat Snatch @ 75%, 3x3 Snatch Balance (Medium/Heavy) *Power Position is knees slightly bent, hips slightly back, shoulders over bar, this is just before a high hang position*

Skill:5 min Pistol Practice

Conditioning: Amanda 9-7-5 For Time: Muscle Ups, Snatch (135/95)

Basic WOD

Skill:  Kick to Handstand work + wall walks: 3 max holds + 10 wall walks

Skill 2: 3 max holds hanging to rope

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean 95/55, Burpee 

CrossFit Football WOD

Strength:  12 Front Squats with 3-5 second Pause @ 75%, 2x3 Sumo Deadlift @ 85%

Skill: Routes

Conditioning: 10 Rounds For Time: 10 T2B, 250m Row, 3 Deadlifts (Pro: 315/220, Col: 275/195, RX:225/160)

Wednesday - August 15 - CrossFit Estero

Roasted carrots...add some garlic and thyme after browning on stove top and finish in oven until cooked through...top with sea salt

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

Elite WOD

Strength: 5min EMOM 2x Weighted Pullups @ 75%, 1xME Strict Ring Dips (no Kip)

Skill: 5 min Partner assisted Pistol Work

Conditioning: Diane 21-15-9 For Time: Deadlift (225/135), HSPU

Basic WOD

Skill: Sumo-Deadlift - Build to medium sets of 3 in groups.  Perform 9 sets of 3 at medium-heavy weight

Skill 2: Complete 2 max effort plank holds

Conditioning: "Cindy" - As many rounds as possible in 20 minutes of: 5 Pull-ups, 10 Push-ups, 15 Squats *perform 10 jumping pull-ups sub if do not have pull-ups yet.

CrossFit Football WOD

Strength: 4 sets of 3x 3-Position Bench Press @ 75%, 3x3 Floor Press @ 110% of Bench Press

Skill: 4x 25yd Band Back Pedals

Conditioning: 10 Rounds For Time: ME Pushups, Rest 30 sec, 50m Sprint

Tuesday - August 14 - CrossFit Estero

Tomato soup with dash of cream and some torn basil leaves....this is a very easy recipe and quite tasty

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

Elite WOD

Strength:  4 sets 3xPower Position Squat Cleans+1 Jerk @ 75% 1RM Clean or Jerk (whichever is weakest) *Power Position is knees slightly bent, hips slightly back, shoulders over bar, this is just before a high hang position*

Skill: 5 min Weighted Pistol Work

Conditioning: Nicole 20 min AMRAP (count Pullups): Run 400m, ME Pullups

Basic WOD

Skill: Power Clean and jerk - Try to set a new 1 rep max at best form

Skill 2: Rest

Conditioning:  5 rounds for time of: 15 Knees to elbows, 15 Hand release push-ups, 250m run holding a plate #25/#15 

CrossFit Football WOD

Strength: 10 Eccentric focus Low-Bar Back Squats (10 seconds down, 1 second pause, 1 second up) @ 75%

Skill: 3x 50yd Sprints

Conditioning: For Time: 30 Anyway Overhead (135/95), 10 Burpees, 20 Anyway Overhead (135/95), 20 Burpees, 10 Anyway Overhead (135/95), 30 Burpees

Monday - August 13 - Rico Yanez

Before/After - Member of Month - June 2012 - Rico Yanez

Rico Yanez is a consistent and powerful athlete.  He has made amazing weight-loss and performance goals.

Birthday: Brownsvillie, Texax

Months/Years doing CrossFit: 11 months

Favorite Movie:  Belly

Favorite Food: Grilled Chicken

Strongest attribute:  Power

Weakest attribute (needs improvement): Muscle-Ups

Best life advice/quote: Just do it

'Weight loss or performance goals and progress: "down 50 pounds

New goals since starting CrossFit: Eat Paleo Everyday

Favorite Lift: Deadlift

Profession: Property manager

Children: None

Monday - August 13 - CrossFit Estero

Strength: 4x1 Eccentric Focus Low-Bar Back Squats (10 seconds to descend to bottom of Back Squat) @ 75%, 1xME Back Squats @ 70%

Skill: 5 min Role to Pistol work

Conditioning:

"Fran" 21-15-9 For Time: Thrusters (95/65), Pullups

Basic WOD

Skill: Back squat - In Groups: Build to Medium weight and perform 3 sets of 5.

Skill 2: Static handstand holds - 3 max holds

Conditioning:  AMRAP in 12 minutes of: 25 Air Squats, 25 Situps 

CrossFit Football WOD

Strength: 10 Power Position Power Cleans @ 75% 1RM Squats Clean, 2x3 Clean Pulls @ 110% Squat Clean 1RM 

Skill: Cone Drills

Conditioning: For Time: 2 Rounds 20 Wall Ball (20/16), 20 Deadlifts (Pro: 315/220, Col: 275/195, RX:225/160) ::THEN:: 100 Double Unders ::THEN:: 2 Rounds: 5 Wall Walks, 20 Box Jumps (24/18)

Saturday - August 11 - CrossFit Estero

oven roasted sweet potato rounds

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

Elite WOD - 9am

Strength: Coach chooses a gymnastic skill to work on

Skill: Coach chooses a gymnastic skill to work on

Conditioning: Coaches Choice Team WOD

Basic WOD - 10am

Skill: Coach Choice

Skill 2: Coach Choice

Conditioning: Coach Choice

CrossFit Football WOD

Strength: Rest Day

Skill: Rest Day

Conditioning: Rest Day