Feb 18 - CrossFit Estero

Steak Tartare with side honey mustard, djoin mustard, diced onion, lime/lemon, capers, parsley, raw egg yolk.  Used meat grinder to grind up sirloin.  Can also use a knife but will take awhile.

News: Paleo Challenge DAY 4. Still taking sign-ups. Get those sign ups in people!!!!! SIGN UPS CLOSE Tomorrow!

Elite members WOD:


Class vote on strength


Same as above

add 2 accessory movements to chosen strength


Support hold: Top dip position on set of rings. GO for 3 max holds

Advanced: L-Sit hold on rings 3 sets


"Fight Gone Bad!"

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Advanced: Above WOD then rest 5 minutes before:

5 heavy 50m farmer walks. Rest 2 minutes between each rep


Static stretching on mat - HIPS, Groin, Quads/Glutes

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