Jan 19 - CrossFit Estero

Sick of ground beef? I am.  Get some ground pork. So versatile and can replace ground beef in a bunch of recipes.  Above picture is a bean-less pork chili with cumin, red pepper, onions, tomatoes, and lime wedge garnish.

Elite members WOD:

Strength:

Deadlift - Build to 70% and perform 2 sets to failure..stop first set slightly before failure

Advanced Strength:

Deadlift - Build to 80% and perform 2 sets to failure

Stiff Leg deadlift - medium weight - 3 sets of 7 reps

Pistol - 3 sets of 6 per leg

Skill:

Headstand to kip Handstand pushup - Start in headstand position with knees supported on elbows. Aggressively kick your legs straight above you and press out into a full handstand at same time.  Work on technique

Advanced Skill: Complete above skill then proceed to develop strict presses from the handstand position. Ultimate goal is free standing strict HSPU

Conditioning:

As many rounds as possible in 14 minutes of:

10 V-ups

7 Kettlebell Ground-to-overhead-anyway *Per arm 50#/30#

1x 50m Max Effort Sprint

1x 50m Max Effort Sprint

*Anyone walking or jogging the spring will repeat.  Sprint is max effort each time.

Advanced:

As many rounds as possible in 14 minutes of:

10 V-ups

7 Kettlebell/Dumbbell Snatch Ground to overhead each rep *Per arm 70#/50#

1x 50m Max Effort Sprint

1x 50m Max Effort Sprint

*Anyone walking or jogging the spring will repeat.  Sprint is max effort each time.

Cooldown:

Foam roll

glute/hip flexor streths

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Great work 530pm! Community of like minded individuals.  Not for the faint of heart or the unmotivated.  Not a Fad. We believe that our body and mind is the most important asset we posses!

"We are all sculptors and painters, and our material is our own flesh and blood and bones." -Henry David Thoreau

Josh Gibson

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