Feb 1 - CrossFit Estero

Holy crap that is a ton of WHITE STARCH!!! Yea I know.  It was so yummy though.  Red potatoes boiled until soft then browned in a cast iron skillet with salt/pepper and whatever other seasonings.  1 inch thick fillet cut from a whole tenderloin bought from Costco...topped with some kerry gold butter and my new favorite reduction cheese sauce.  White potatoes are a no-no if you are trying to lean out and shouldn't be a staple in anyone's diet either...just on occasion!

Elite members WOD:

Strength:

Back Squat 5 sets of 5 at a medium weight. Rest 2 minutes between sets. Do not go to failure.

Advanced:

Back Squat - Same as above

One Leg step ups - weighted - 3 sets of 10 per leg - increase weight each set

Skill:

One Arm Handstand hold - Work on each arm

Advanced: Handstand hold on rings

Conditioning:

21-18-15-12- and 9 rep rounds of: 95 pound Floor Windshield Wiper - Ground-left-ground-right is 1 rep 95 pound Hang power clean 95 pound Push jerk

Females *65

Advanced:

Above with 135

After WOD work on one arm pull-ups with assist

Cooldown:

Handstand work for 5 minutes - walks/holds/balance/press-to

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Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States