4/23/19

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.

View Public Whiteboard

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#

4/22/19

CrossFit Allegiance – CrossFit

Tip # 22 Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.

This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet.

Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

View Public Whiteboard

Weightlifting

Back Squat

On the 1:30 x 6 Sets:

0:00 1×2 65%

1:30 1×2 65%

3:00 1×2 70%

4:30 1×2 70%

6:00 1×2 75%

7:30 1×2 75%

Metcon

Metcon (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly into…

15-12-9:

Overhead Squats (95/65)

Bar-Facing Burpees

RX 75/55

ADV RX and RX are step ups or jumps

Optional Extra Strength Work

Snatch

3 Sets, at a light load:

3 Snatch Grip Sotts Presses

3 Overhead Squats

Sotts Press Loads are in the range – 20-35% of our estimated 1RM Snatch.

4/21/19

CrossFit Allegiance – CrossFit

Closed
Tip # 21 Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices out there.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

View Public Whiteboard

4/20/19

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.

View Public Whiteboard

Metcon

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

OR

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**

4/19/19

CrossFit Allegiance – CrossFit

Tip #19 Lift Heavy Things

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

View Public Whiteboard

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
RX KB is 32/24kg

Alternate WOD for Nate

20 Minute AMRAP

2 Bar MU or C2B or PU

4 DB Push Press 50/35#

8 KBS 24/16kg

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
RX KB is 32/24kg

Alternate WOD for Nate

20 Minute AMRAP

2 Bar MU or C2B or PU

4 DB Push Press 50/35#

8 KBS 24/16kg

4/18/19

CrossFit Allegiance – CrossFit

Tip #18 Don’t Fear Saturated Fat

The “war” on saturated fat was a mistake.

It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.

Studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease.

View Public Whiteboard

Weightlifting

Split Jerk

3 Sets:

1 Pausing Split Jerk +

1 Split Jerk

Set #1 – 72%

Set #2 – 75%

Set #3 – 78%

Followed by, 5 Sets of 1 Split Jerk:

Set #1 – 82%

Set #2 – 86%

Sets #3+4+5 – 90-94%

Metcon

Metcon (Time)

3 Rounds:

400m Row

200m Run (1 big lap around the building)

10 Cleans 135/95

10 Over the bar Burpees

4/17/19

CrossFit Allegiance – CrossFit

Tip #17 Not all carbs are created equal.

Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.

Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases

View Public Whiteboard

Weightlifting

Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 74%

Set #2 – 1 Deadlift @ 81%

Set #3 – 3 Deadlifts @ 74%

Set #4 – 1 Deadlift @ 86%

Set #5 – 3 Deadlifts @ 74%

Set #6 – 1 Deadlift @ 91%

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20:

21/15 Calorie Row

30 Push-ups

200m Run

30 T2B

April Abs

Metcon (No Measure)

2 Rounds

15 GHD Sit-Ups

20 Hollow Rocks

25 AbMat Sit-Ups

4/16/19

CrossFit Allegiance – CrossFit

# 16 Minimize Your Intake of Added Sugars
Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health.

A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.

View Public Whiteboard

Weightlifting

Front Squat (6×3 Climbing)

Metcon

Metcon (Time)

3 Rounds:

15/10 Calorie Bike

10 C2B

Directly into…

3 Rounds:

12 DB Snatch alternating

9 DB Front Squats

Rx DBs – 50’s/35’s

4/15/19

CrossFit Allegiance – CrossFit

Tip # 15 Use Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes

View Public Whiteboard

Weightlifting

Back Squat

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Metcon

Double Down (Time)

3 Rounds:

9 Deadlifts (225/155)

12 Kipping HSPU

21 OHS (95/65)

RX OHS (65/45)

Optional Extra Strength Work

Squat Snatch

On the Minute x 12

Minute 4 – Rest

Minute 5 – 1 Squat Snatch @ 70%

Minute 6 – 1 Squat Snatch @ 73%

Minute 7 – 1 Squat Snatch @ 76%

Minute 8 – Rest

Minute 9 – 1 Squat Snatch @ 73%

Minute 10 – 1 Squat Snatch @ 76%

Minute 11 – 1 Squat Snatch @ 79%

Minute 12 – Rest

Minutes 13-20 – Build to a heavy single

April Abs

Metcon (No Measure)

4 Rounds

10 Hallow rocks

10 High boat low boat

10 Sit-ups

4/14/19

CrossFit Allegiance – CrossFit

Tip #14 Do Cardio

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health. It helps you burn fat and calories for weight loss. It makes your heart strong so that it doesn’t have to work as hard to pump blood. It increases your lung capacity. It helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.

View Public Whiteboard

Metcon

Metcon (Time)

4 Rounds:

5 Hang Cleans (175/115)

5 Burpee Pull-ups

200 m Run

RX 135/95