CrossFit Allegiance – CrossFit

Tip # 20 Avoid Artificial Trans Fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease.

It is best to avoid them like the plague.

Trans fats are used to enhance taste and texture and make foods last longer. They increase your risk for many chronic diseases, such as heart disease, stroke and type 2 diabetes.
Use this shopping tip: Check the label for “partially hydrogenated oils.” They’re a hidden source of trans fats.
1. Cakes, pies and cookies (especially with frosting)
Most cake and cookie mixes list 0 grams of trans fat on the label. But there’s a catch. Manufacturers can list 0 grams if the trans fat content is under 0.5 grams. Those small amounts add up when you eat multiple servings of sweets. If you add frosting, you’re in for a whopping dose. An average serving of frosting contains 2 grams of trans fat, plus the same amount of sugar as one tiny slice of cake.
2. Biscuits
Frozen biscuits contain upwards of 3.5 grams of trans fat. Watch out for the word “flaky,” a texture trans fat helps produce.
3. Breakfast sandwiches
Microwavable breakfasts save you time, but they typically contain at least 1 gram of trans fat (more if they come on a biscuit). Take a close look at the ingredients, and you’re likely to find partially hydrogenated oils in the top five.
4. Margarine (stick or tub)
The Margarines that still contain trans fat have levels as high as 3 grams per serving.
5. Crackers
You may see a “0” on the label. Check the ingredients.
6. Doughnuts
Risk rises if you choose frosted or cream-filled doughnuts.
7. Fried fast foods
8. Frozen pizza
Frozen pizzas rely on trans fat to give the crust that flaky texture.

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Metcon (Time)

Team of 2

For Time:

200m Run 45/25# plate

200m Run no weight

2 Rope Climb, 20 Squat Cleans

200m Run w/weight

200m run no weight

6 Rope Climbs, 30 Squat Cleans

200m Run w/weight

200m Run no weight

10 Rope Climbs, 40 Squat Cleans

Barbell 115/85


Alternates to the WOD

Run= 700m Row

Rope Climb= Bicep Curls 10, 12, 15 (95/65)

Cleans= Wallballs 25,30,40

**Rep count on the alternate movements is per person**

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