4/29/19

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CrossFit Allegiance – CrossFit

Tip#29 Milk doesn’t benefit sports performance. There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss! … Dairy causes digestive problems for the 75 percent of people with lactose intolerance.

The Truth about Dairy
According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:
1. Milk doesn’t reduce fractures. Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent!
2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.
3. Calcium isn’t as bone-protective as we thought. Studies of calcium supplementation have shown no benefit in reducing fracture risk. vitamin D appears to be much more important than calcium in preventing fractures.
4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter.
5. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.

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Weightlifting

Back Squat

Set #1 – 4 Reps @ 72%

Set #2 – 2 Reps @ 78%

Set #3 – 4 Reps @ 72%

Set #4 – 2 Reps @ 82%

Set #5 – 4 Reps @ 72%

Set #6 – 2 Reps @ 86%

Rest 2 minutes between rounds

Metcon

Metcon (Time)

4 Rounds OT5:00:

6 Burpee Box Jump Overs (24″/20″)

15/12 Calorie Row

12 DB Hang Clean and Jerks (50/35)

6 Burpee Box Jump Overs

(24″/20″)

*Step ups are RX

*Switch every 3 reps on the DB C&J

Score is Slowest round. If you don’t finish the round add # of reps as your seconds. Start from the beginning every 5 minutes.

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