Feb 3 - CrossFit Estero
This simple plate was pure ecstasy and ZERO cooking. Beef Tartare. Sirloin trimmed of all visible fat and ran through a meat grinder. Can also be done with a couple sharp knifes minced or diced fine if you don't have a meat grinder. Small dab of honey mustard, diced raw onion, parsley flakes, and lemon wedges. The beef is smooth on the palate and has a sweet uncooked beefy flavor that is simply amazing.
Elite members WOD:
Shoulder Press - 5 sets of 5 at a medium weight. Rest 2 minutes between sets. Do not go to failure.
Shoulder Press - Same as above
Toes/chest to wall Handstand Push up - Narrow grip elbows - 3 sets of 10 reps with 2-3 mins between
Kip Up - Lay on ground and kip to feet in one aggressive motion shown here
Advanced: Do without hands, complete 10 reps
21-15-9 reps of:
Under 5 minute Fran or else!
3 minutes of mobility work on ground, hips/glutes, groin