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Best of the Wine Country CrossFit Blog

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Happy Friday Everyone!  I’ve got a big pile of links here that I have been itching to share with you, so please excuse the lack of continuity in today’s post.

First:  I have had requests from quite a few people lately for workouts that they can do while traveling.  I then realized that the link in our “travel” section had expired.  Here’s a new list of WODs you can do in just about any hotel from CrossFit Broward and Eva T. (The travel blog post has now been updated)

Next: Paleo articles in the mainstream!  Here is an article from Science Daily describing how the Dawn Of Agriculture Took a Toll On Our Health

Does Meat Rot In Your Colon?  No.  What Does?  Beans, Grains, and Vegetables!

Okay, that is enough linking to other people.  I want some self promotion!  In case you missed them, here are some great posts that you need to read from the archives of our blog:

Set those Goals! If you don’t have something on the goal board yet, get it up there or talk to one of your coaches about what you might pick as a goal

World Class Fitness in 100 Words – We keep this up on the whiteboard permanently for a reason.  Quick to read and profound as all get out!

Paleo In A Nutshell – A great place to begin your Paleo journey or refresh your knowledge

Weightlifting Shoes – Stop lifting heavy in those squishy running shoes!

How To Deal With a Ripped Hand

The Nor Cal Margarita – Gotta keep your boozin’ healthy…right?

Olympic Lifts in Slo-Mo

Check back through the blog archives.  There is some great stuff regarding nutrition, training, and lifestyle in there that shouldn’t be missed!

Have a great weekend.



Friday’s WOD:

Back Squat Find 5rm

Press 5-5-5

Bent Rows 8-8-8 super setted with
GHR 3 sets of 10-12

If people cannot complete 10+ GHRs have them do 3 sets of max reps -1 (in other words, 1 rep away from failure)

If that is not possible, sub hip extensions or supermans.

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