Wine Country CrossFit

Proper alignment. Proper mobility. Proper stability. Got all three? Overhead squats (that leads to a solid Snatch) are in the bag.  Missing one?  Well, then, you’ve got some work to do. Here, here, and here are some places to help you address all three so that when you come in for the workout you are ready to hit it.

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Getting ready for the Whole Life Challenge, I’d like to talk about your digestion. Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.  There are numerous ways to get probiotics into your DAILY diet.  Last week I posted a great resource on how to find quality probiotic supplements. Here’s a another graphic to help you understand a little more about why they are so important.

Check out this summary report on the benefits of probiotics in a pharmaceutical trade magazine.  The stand out statistics include: After 4 weeks of treatment, among patients receiving the probiotic, 78.1% rated the product efficacy in reducing symptoms as good to excellent, versus 8.1 % of patients receiving placebo (P <.01).⁷ No significant side effects were reported in the study groups.⁷

Here’s a handy list of foods that have probiotics in them. While the jury is out on how much to take, if you are going the supplement route, typically, a probiotic should contain several billion microorganisms to increase the likelihood of adequate gut colonization¹.  Do some research on your own to decide what’s best for you!

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Friday’s WOD

Overhead Squats
Find your 3 Rep Max

10 Minute EMOM:
3 Hang Power Snatches (135/95)
5 Kipping Chest-to-Bar Pull-ups
(Coaches note: have athlete scale weight and pull-ups so that they can finish the work portion in 30-40 seconds)

Cash Out: Shoulder Mobility

Coaches, please have athletes complete 1RM Back Squat if they missed Monday.