Friday 8/14

3 rounds

1.5 pood kb PJ 10 reps

WB sit ups 15 reps

1.5 pood kb swing 20 reps

Finish with 1k row

Jackie and Christina doing pull ups on the minute. Great job!

The Little-Known Secrets about Bleached Flour…


flour, white flour, bleach, bleached flour, alloxanby Dr. Mercola

Nearly everyone knows that white flour is not healthy for you, but most people don’t know that when white flour is bleached, it can actually be FAR worse for you.

It’s generally understood that refining food destroys nutrients. With the most nutritious part of the grain removed, white flour essentially becomes a form of sugar. Consider what gets lost in the refining process:

  • Half of the beneficial unsaturated fatty acids
  • Virtually all of the vitamin E
  • Fifty percent of the calcium
  • Seventy percent of the phosphorus
  • Eighty percent of the iron
  • Ninety eight percent of the magnesium
  • Fifty to 80 percent of the B vitamins

And many more nutrients are destroyed — simply too many to list.

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Jeff Edwards

- National Coach USA Weightlifting - Crossfit Coach of individual and team competitors - Outdoorsy nerd - Owner and Head Coach at BR Fit Club