4/1/19

4/1/19

CrossFit Allegiance – CrossFit

There is a lot of confusion when it comes to health and nutrition.

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that are well supported by research.

I am going to give you 30 health and nutrition tips, 1 per day for the month of April. All tips will actually be based on good science.

We will also have our Power Ab challenge for 30 days starting April 1st. This will consist of 10 minutes 3-4 days a week of core exercises.

Tip #1 Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods.

For this reason, when you drink soda, you end up eating more total calories.

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

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Weightlifting

Back Squat

Back Squat

3 Back Squat 75%

2 Back Squat 78%

1 Back Squat 81%

3 Back Squat 78%

2 Back Squat 81%

1 Back Squat 84%

3 Back Squat 81%

2 Back Squat 84%

1 Back Squat 87%

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scaling Options for MU

-Bar MU or C2B with dips or pull-ups with dips or ring rows with dips. Same reps 9-7-5 on all movements

Snatch options

115/80, 95/65, 75/55

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