Monday - August 13 - Rico Yanez

Before/After - Member of Month - June 2012 - Rico Yanez

Rico Yanez is a consistent and powerful athlete.  He has made amazing weight-loss and performance goals.

Birthday: Brownsvillie, Texax

Months/Years doing CrossFit: 11 months

Favorite Movie:  Belly

Favorite Food: Grilled Chicken

Strongest attribute:  Power

Weakest attribute (needs improvement): Muscle-Ups

Best life advice/quote: Just do it

'Weight loss or performance goals and progress: "down 50 pounds

New goals since starting CrossFit: Eat Paleo Everyday

Favorite Lift: Deadlift

Profession: Property manager

Children: None

Monday - August 13 - CrossFit Estero

Strength: 4x1 Eccentric Focus Low-Bar Back Squats (10 seconds to descend to bottom of Back Squat) @ 75%, 1xME Back Squats @ 70%

Skill: 5 min Role to Pistol work


"Fran" 21-15-9 For Time: Thrusters (95/65), Pullups

Basic WOD

Skill: Back squat - In Groups: Build to Medium weight and perform 3 sets of 5.

Skill 2: Static handstand holds - 3 max holds

Conditioning:  AMRAP in 12 minutes of: 25 Air Squats, 25 Situps 

CrossFit Football WOD

Strength: 10 Power Position Power Cleans @ 75% 1RM Squats Clean, 2x3 Clean Pulls @ 110% Squat Clean 1RM 

Skill: Cone Drills

Conditioning: For Time: 2 Rounds 20 Wall Ball (20/16), 20 Deadlifts (Pro: 315/220, Col: 275/195, RX:225/160) ::THEN:: 100 Double Unders ::THEN:: 2 Rounds: 5 Wall Walks, 20 Box Jumps (24/18)