May 31 - CrossFit Estero

Food: Shrimp, diced tomatoes, organic sour cream, fresh basil, all on a all natural gluten free brown rice tortilla.  Whole foods is only place I've been able to find all natural corn and brown rice tortillas like this.  They are in the fridge section.  Very yummy in moderation.

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:

FIRST: 5x 50m sled drags or prowler push.  Medium pace with good rest between.  To prep nervous system for strength and WOD

Find a new 1 rep in power clean and/or Jerk.

Skill:

Group skill work on: Frog Stand, L-Sit, Kick to handstand 

Conditioning:

"Wilmot"

Six rounds for time of: 50 Squats 25 Ring dips *Ladies Box dips

*Coach's note: Avoid pushing too close to failure on dips.  Stop just before and allow a bit to recover.  Towards the end of the WOD...forget that and go all out!  Make sure those Ring dips turn the thumbs out at top and make sure any box dips are shoulder below elbow and completely locked out at top.

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Coach's Corner: 

Here is John Welbourn, Creator of CrossFit Football, breaking down the basics:

How do I get strong?

Follow the Strength workout. Follow the Metcon. Stretch. Eat a proper diet. Drink lots of water. Get plenty of sleep. Train hard.

How do I get bigger?

Follow the Strength workout. Follow the Metcon. Stretch. Eat a lot of food. Drink lots of water. Get plenty of sleep. Train hard.

Source: http://talktomejohnnie.com/faq

Josh Gibson

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