Jan 31 - CrossFit Estero

I bought a 25$ deep fryer at Target.  I use leftover bacon fat, beef fat, pork fat, and coconut oil all together when I deep fry.  I strain through cheesecloth and keep in fridge and try to get 2-3 uses out of the oil.  For the sweet potatoes I suggest double frying.  Fry first batch until the bright orange is gone and they slightly cook and crispen up, remove and let to rest on paper towels.  Continue until all batches are fried first time for about 4-5 minutes each batch.  Then start over with the first batch and fry again until crispy brown or to your liking.  Place them in a paper bag or paper towels and salt and pepper.  Roll up paper towel or close bag and shake to distribute salt and pepper. Serve and enjoy!  Paleo Fries!  All natural Paleo ingredients and delicious beyond description.  The burger is a mix of ground beef and ground lamb with a reduced kerry gold cheddar sauce.

Elite members WOD:

Strength:

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

Advanced:

Deadlift - Same as above

Broad Jumps - sets of 2 max jump with rest in between.  5 sets

Skill:

Pistol- 10 reps per leg

Advanced: Weighted Pistol sets of 3-4

Conditioning:

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of:

Power Snatch #95/#65

Burpee

Advanced:

Above with 135/95 Snatch weight

Cooldown:

2x 50m Prowler Push Low/High bar.  Loaded with 45lbs - Slow walk

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Josh Gibson

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