Feb 14 - CrossFit Estero

WTF?!?!?!?!?!?!?!??! Semi sweet dark chocolate chips organic, Grassfed heavy cream whipped by hand No Sugar added, Sliced organic strawberries.  That's it!  If you can learn to satisfy your cravings with homemade and healthy alternatives such as this you wont end up binging on gallons of vanilla hagen daaz and whole milk 64oz blender full milkshakes at 3am in the morning last Friday....not a pretty sight!  All kidding aside...The point here is to learn to prepare some healthier sweet staples if you have those cravings or just to enjoy life at times.  Make sure you are staying away from gluten though...even with cheat meals.  Stick with dairy products for your cheats...and chocolate....Green and black organic dark baking bars are the best thing in the world....the World....

News: PALEO CHALLENGE REGISTRATION AND PICTURES DUE BY TOMORROW NIGHT!!!  BIG Money to win people! And Big results to get!

Elite members WOD:

Strength:

Squat Clean - Dump bar from shoulders then reset each rep.  Sets of 3. Increase weight each set.  Go until failure on 1 of the 3 reps in a set.

Between sets of Squat cleans do medium effort broad jumps. 4 Jumps.

Advanced:

Same as above

For the broad jumps between clean sets: broad Jump from 24 inch box to a hanging rope, as swing returns try to return to box if possible. Work towards max distance jump from box to rope.

Skill:

5 sets of: Climb to top of pullup bar and sit or stand at very most top - Muscle up, swing, climb, whatever. Just get to top and then to ground 5 times. Not for time. Take time and climb safely. Use a spotter/crash pads AT ALL TIMES!

Advanced: Muscle up to top then stand and balance at top 10 reps

Conditioning:

As many rounds as possible in 16 Minutes of:

8 Toes-through-Rings *Kipping encouraged *Knees to elbows scale option

8 Ring Dips *Females feet on box for RX

8 Pull-ups

8 Inverted Burpees

Advanced: Above WOD then rest 5 minutes before: row 500m sprint 100% effort

Cooldown:

Wrist and ankle and hip mobility work

Post time to comments

Mini band to develop front and back levers

Josh Gibson

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