4/23/19

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CrossFit Allegiance – CrossFit

Tip #23 Eat Broccoli
It is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.
Broccoli’s biggest advantage is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.
One cup (91 grams) of raw broccoli packs:
• Carbs: 6 grams
• Protein: 2.6 gram
• Fat: 0.3 grams
• Fiber: 2.4 grams
• Vitamin C: 135% of the RDI
• Vitamin A: 11% of the RDI
• Vitamin K: 116% of the RDI
• Vitamin B9 (Folate): 14% of the RDI
• Potassium: 8% of the RDI
• Phosphorus: 6% of the RDI
• Selenium: 3% of the RDI
Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.
Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects.
Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) — more than one-half orange can offer.

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Metcon

Metcon (Time)

Partner WOD

40/30 Cal Bike

40 Kipping HSPU

30/25 Cal Bike

30 Kipping HSPU

20 Cal Bike

20 Kipping HSPU

Directly into…

3 Rounds:

Row 500 Meters

Run 400 Meters

**Partner A runs as Partner B rows 1 round is complete once both partners rowed and ran. Each partner will do a full 3 rounds.

HSPU = DB push press 35/20#

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