4/24/19

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CrossFit Allegiance – CrossFit

Tip #24 Add Greek Yogurt to Your Diet

Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.

It has been strained to remove its excess whey, which is the watery part of milk. The end result is a yogurt that is higher in fat and protein than regular yogurt.

In fact, it contains up to three times the amount of protein found in the same amount of regular yogurt, or up to 9 grams per 100 grams.

Eating a good source of protein helps you feel fuller for longer, helping you manage your appetite and eat fewer calories overall.

Furthermore, since Greek yogurt has been strained, it contains fewer carbs and lactose than regular yogurt, making it suitable for those who follow a low-carb diet or are lactose intolerant.

Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hefty dose of protein and nutrients.

Just make sure to pick the non-flavored varieties, as flavored ones may be packed with added sugar and other unhealthy ingredients.

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Gymnastics

Metcon (AMRAP – Reps)

ADV RX

Max Strict HSPU

one attempt

RX Max rep DB strict press 45/30

Weightlifting

Push Jerk

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

% based off of your 1RM Clean and Jerk

Set #1 – 65%

Set #2 – 70%

Sets #3+4+5 – Build to a heavy complex for the day.

On the pausing push jerk: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position).

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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