Feb 24 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Compostion book, or piece of paper to record your numbers every class.

Food: Valentines day Cheese Fondue.  Some high quality cheese, 1 tbsp gluten free flour, some white wine and you have a extremely tasty 'on occasion' awesome experience.  We also did a broth foundue after with grassfed steak and some chicken.  Also yummy.

News: Paleo Challenge DAY 9. Get ripped!!!!! It's the Paleo challenge...why are you still eating crap? Get strict people!

News: If you haven't read the blog posts from Monday or Tuesday AND Wednesday please scroll down and get caught up.

Links:Read on Burnout, Paleo Solution Podcast, Robb Wolf Tools , Everyday Paleo

Elite members WOD:

Body Temp Warmup: 5 Minutes

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

Dynamic Range of Motion: 6 Minutes

Strength: 15 Minutes

Find the 1 rep max in the Split Jerk.  Take from Rack. No clean. - Rest adequate between efforts to guarantee you get the lift. Make sure you grab all your favorite people in the gym and instruct them to yell and scream at you on every attempt. That can be the difference between a new PR or a pathetically missed lift...

Skill: 10 Minutes

3 Rounds of:  Not For Time.  Go Extra slow.  Goal of this WOD is to reduce metabolic AS much as possible.  When you feel lactic build up STOP AND REST.

5x Jump Lunges

5x Ring Dip *Drop to ground between each rep and count to 3.

One arm Handstand Hold

5x Clapping Push-ups *Count to 3 between each rep

Conditioning: 15-20 Minutes

8 Rounds for time of:

3x Unbroken Power Clean #135/#95 *No dropping bar, must stay connected to bar all reps. No resting.

1x 50m Sprint @ 90%

7 V-Ups

Cooldown: 2 minutes

250m Row

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