Posts

Eating/supplementing talk all this week! We need to make sure that your gut systems run properly and absorb the nutrition you provide. Probiotics can help! I take a single raw probiotic pill once a day. (Twice a day if I’m eating like crap)

From Invictus: “Probiotics help bring balance back to your gut. These good bacteria help to keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function.”

A lot of “fortified” foods will claim how healthy it is for you- ignore those and get things are probiotic in nature! Yogurt (Ellenos!)/kefir, sauerkraut/kimchi, tempeh, miso, kombucha/kvass, pickles, and more. Apple Cider Vinegar drinks (water, honey, ACV) do wonders and you can alter ingredients for taste.. or you can live your best life and start your day off with a straight shot (start small) of ACV in the morning!

ARTICLES

+ Simply Sinister – StrongFirst

CrossFit WOD for Thursday 6/28

SIMPLE & SINISTER

complete 100 single-arm kettlebell swings then 10 turkish get-ups within 10:00

Post weight used to whiteboard!

HIIT WOD – 12pm

3 rounds
1 min work
Rope Pulls

Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest

Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks

HIIT WOD – 5:30pm

3 rounds
1 min work
Rope Pulls
Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest

Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks

Foundations 11 WOD

21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)

You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.

ARTICLES

Introducing FCF Bingo for February – Foundation CrossFit
17 Health Benefits of Cinnamon – Jen Reviews

CrossFit WOD for Thursday 2/2

superset:
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side

10 rounds for time YGIG
150m row
15 kettlebell snatch 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

The DOWNHILL

for time:
100m walking lunges
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints