May 23 - CrossFit Estero

Food: Fresh basil.  A quality olive oil.  Pepper mill for freshly ground pepper.  These are some staples that can enhance your dishes.  A tip for ingredients: Marinade sliced tomatoes/onions and season lightly to sit before serving.  Will greatly enhance the flavor of the individual ingredients.  Anytime you can't fully taste an ingredient it is because you did not season it.

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

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coach's Choice

Strength: 

Back Squat – Lift Percentages are: 70% x 3, 80% x 3, 90% x Max Reps.  Write percentages before class!

Choose Accessory Exercise and perform 3 sets of 10: Pistol Jump, One legged Box jump, Broad jump (distance)

Skill:

Group Skill: Turkish Get-up 20 Total reps. Build to heavy weight

Conditioning: 

As many rounds as possible in 20 minutes of:

10 Deadlift #225/#165

1 Rope climb

400m Run

Post time to comments

"My program is 3x/week barbell training until the strength gains produced by linear progression are exhausted. That's it, the whole program. Adding a bunch of other stuff in, or even adding a little other stuff in makes it NOT MY PROGRAM, because it fundamentally alters your response to the stress. Do what you want, of course, but it won't be my program if you do it your way."

-Mark Rippetoe

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Josh Gibson

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