Jan 14 - CrossFit Estero

Organic baby spring mix. Organic apple, few raisins, some goat cheese.  Homemade Italian dressing

Watch your sugar.  Do everything possible to reduce your sugar and you will see the fat melt off your body.  Fruit should be severely reduced if you are trying to lean up.  Go with a sweet potato or half of one for dinner if you still want some carbs.  Remember that sugar is in everything.  Tomatoes, and even many vegetables have small amounts of sugar....which can add up quick.   Use heavy cream and butter (the good ones) to add flavor and complexity to meals instead of adding sugar like so many recipes suggest.  Remember that you can edit any recipe and typically get very close to the same result.  SO a recipe does not have to be PALEO or come from an approved cookbook as long as you can be smart about the ingredients and possible substitutions you can take recipe ideas from anywhere.  Just be sure to skip over ones that include bread and pasta.  Those are OFF limits.  No way around it.

Elite members WOD:


Clean and Jerk - Build to 85% and 3 or 4 sets of 3 reps.


Clean and Jerk


5 Rounds for time of:

400m Run

10 Burpees

10 Pushups

10 Situps

10 Pullups

10 One Leg box jumps per leg *Males 18", Females 12"

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