WOD Type: The Chief
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Max Rounds in 3 minutes of:
- 3 Reps @ 135# Power Cleans
- 6 Push Ups
- 9 Squats
Today’s WOD Time was 20 minutes laid out in the following format:
3 Minutes Max rounds followed by a 1 minute rest. I completed across the board: 3 rounds every 3 minutes for all 5 cycles…
That basically adds up to 45 reps on the cleans, 90 Pushups, and 135 Squats… Felt strong even though I was sore as hell from yesterdays workout.
Teachable Moment:
WOD Nutrition Superfood: Cranberries may help to fight off urinary tract infections (UTIs). They reduce the power of certain E. coli bacteria to adhere to and penetrate the walls of the bladder.
In about half the cases of UTIs, the E. coli responsible have special little hairy tips called P fimbria. The bacteria use their fimbria to attach themselves to the bladder so that they can multiply and cause an infection. That’s where cranberries–which contain a group of chemicals called proanthocyanidins—come in. They bind to the P fimbria of the E. coli and hinder them so they are unable to sticking to the walls of the bladder. As a result, the E. coli is flushed out in the urine instead of causing an infection. And because cranberries remove rather than kill the bacteria, there’s less of a chance for the E. coli to become resistant.
It’s probably best to use cranberry products twice a day if you are prone, as the effects of the cranberries wear off after about 10 hours.
You should also be diligent about drinking lots of fluids in order to flush the bladder out on a regular basis. Citrus fruits and fresh vegetables high in vitamin C are also good, as they help boost the body’s immunity and germ-fighting abilities. Coffee, tea and other caffeinated beverages should be avoided, as well as alcohol. Be sure to complement your diet with plenty of foods rich in vitamin B, such as fortified cereals, lean proteins, asparagus, almonds and bananas, as they all assist the body in the digestive process and converting food to energy, which your body will need if it’s working to fend off a UTI.
Wo Wo WOD WOD Up and enjoy the Superbowl…