WOD
4/5/19
CrossFit Allegiance – CrossFit
Tip # 5 Eat Fatty Fish
Pretty much everyone agrees that fish is healthy.
This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.
Weightlifting
Deadlift (log your 87%)
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 70%
Set #2 – 1 Deadlift @ 77%
Set #3 – 3 Deadlifts @ 70%
Set #4 – 1 Deadlift @ 82%
Set #5 – 3 Deadlifts @ 70%
Set #6 – 1 Deadlift @ 87%
Rest as needed, followed by…
Set #7 – 10 Reps @ 65%
Metcon
Metcon (Time)
3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
300m Run (one big lap/one small lap)
Mobility
Metcon (No Measure)
Foam Roller
Pigeon Stretch
Couch Stretch
Core work
Metcon (No Measure)
April Abs Day 5
4 Rounds
10 Strict leg Raises on Peg board
10 DB or KB Plank Drag 5/side
(Get into the top push-up position. Put the DB or KB on the ground just to the right of your torso. Reach underneath and across with your left hand to grab the DB or KB and drag it to your left side. Then mirror the movement with your right hand).
4/4/19
CrossFit Allegiance – CrossFit
Tip # 4 Don’t Fear Coffee
Coffee has been unfairly demonized. The truth is that it’s actually very healthy.
Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases
Metcon
Metcon (Time)
4 Rounds:
200m Run
10 KBS 32/24kg
10 T2B
10 Pushups
RX
24/16kg
Core work
Metcon (No Measure)
Day 4 of April Abs take away May Flabs.
10-8-6-4
Plank Foot Taps On a Wallball
Partner Leg Throws
Weighted Sit-ups
Note:
-Plank Foot taps left is 1 right is 2….5 on each side.
-Partner leg throws Left, Right, Center equals 1 rep.
4/3/19
CrossFit Allegiance – CrossFit
Tip #3 Avoid Processed Junk Food (Eat Real Food Instead)
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people.
They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.
Weightlifting
Split Jerk
5 Sets of 3 Repetitions
Sets #1+2 – 70% of 1RM Split Jerk
Set #3 – 75% of 1RM
Set #4 – 80% of 1RM
Set #5 – 85% of 1RM
Off the rack
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
AMRAP 20:
120 DU
90 Air Squats
40/30 Calorie Assault Bike
20 Push Jerks (115/80)
4/2/19
CrossFit Allegiance – CrossFit
Tip #2 Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber and various other nutrients.
Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.
Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism.
In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.
Gymnastics
Metcon (AMRAP – Reps)
Strict Handstand Pushups
1 Attempt for Max Repetitions
If you are not able to complete 3 strict handstand pushups, it
Two options are:
DB Strict Presses
Barbell Half Presses
Dumbbell Strict Presses – With a range of motion from shoulders to overhead choose a weight that allows for at least 8-10 repetitions, and go as far as we can from there. Aiming to be in the 8-15 repetition rep range.
OR
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
Gymnastics
Metcon (AMRAP – Reps)
Pull-ups
1 Set for Max Repetitions
If we are under 3 strict pull-ups, do the band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In your notes put what color band you used.
Metcon
Metcon (3 Rounds for reps)
3 Rounds of AMRAP x 4min, resting 4:00 between:
21/15 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24″/20″)
ADV RX
Round #1 – 155/105
Round #2 – 135/95
Round #3 – 115/80
RX
Round #1 – 135/95
Round #2 – 115/80
Round #3 – 95/65
Weights decrease over the course of the three AMRAP’s. Score will be total reps per Round.
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.
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
3/31/19
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 a day Monday – Friday of core exercises. Anyone interested in a before and after picture let me know.
Metcon
Metcon (Time)
3 Rounds
600m Run (3 Wide laps around building)
30 KBS (24/16kg)
30 Push-ups
3/30/19
CrossFit Allegiance – CrossFit
Metcon (Time)
ADV RX
Teams of 3:
AMRAP 25:
120/90 Cal Row
60 Alternating DB Snatch (70/50)
300 DU
15 Rope Climbs
RX
Teams of 3:
AMRAP 25:
120/90 Calorie Bike
60 Alternating DB Snatch (50/35)
300 DU OR 450 Single Unders
15 Rope Climbs
Fitness
Teams of 3:
AMRAP 25:
120/90 Calorie Bike
60 Alternating DB Snatch (50/35)
300 DU OR 450 Single Unders
45 Pull-ups
3/29/18
CrossFit Allegiance – CrossFit
CFA will be closed tonight at 5 PM. There will be no open gym because ….The 2nd annual Carolina Beer Mixer is being held at Free Range Brewing: 2320 North Davidson Street, Charlotte, It starts at 6:30pm. CFA Red team when you get there just say you are with CFA and they will let you in. If you still need a ticket you can buy them at the door with cash, check or credit card. Tickets include dinner and 2 beers.
There will also be lots of cool stuff to bid on. Hope to see everyone there. It was a lot of fun last year.
Weightlifting
Clean and Jerk (5 x 1 Climbing)
1 Clean and Jerk Every 2 Minutes x 10 for a total 5 sets of 1
Metcon
Metcon (Time)
4 Rounds
400m run (2 laps)
3 Rounds of “Macho Man” (115/80)
1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Stimulus wise, we are looking for a loading that we feel very confident we can complete 2 full rounds of the complex unbroken “TNG” (18 reps). If you don’t think you can accomplish that, please modify the weight a bit lighter to allow us to make this more of a conditioning workout.
3/28/19
CrossFit Allegiance – CrossFit
Well the Open has ended and the Red Team takes the win for 2019. Say what you want about the Open but as a CrossFit Box owner it’s one of my favorite times during the year. For 5 weeks I see commitment, I see people trying new skills, I see humility and people working outside of their comfort zone, I see a gym full of hard work and confidence, I see an enormous amount of support and encouragement, I see happy families working out together, and I see inspiring PR’s. Thank you for signing up, thank you for working out with us and thank you for taking health and fitness as seriously as I do. I love our community #crossfitallegiance #humility #fitness #cfastrong
Red Team enjoy your 12 tickets to Jennifer Yount Eckard and Danny Eckard Second Annual Carolina Beer Mixer
Metcon
Metcon (AMRAP – Reps)
Assault bike Team of 3:
AMRAP
5 min on, 5 min off
4 min on, 4 min off
3 min on, 3 min off
Score is total calories
Metcon (Time)
ADV RX
4 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
Rx
4 Rounds:
5 DB Strict Press (50s/35s)
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
FITNESS
4 Rounds:
5 DB Strict Press (35s/25s)
10 Strict Pull-ups
20 Walking Lunge
20 AbMat Sit-ups
3/27/19
CrossFit Allegiance – CrossFit
Just a reminder this Friday March 29th is the Second annual Carolina Beer mixer at Free Range Brewing in Charlotte. Jennifer and Danny Eckard are asking us to help them remember and celebrate their daughter Miranda for what would have been her 22nd birthday! All money raised supports scholarships at East Lincoln High School and provide gifts to teens and families where Miranda received her treatments. CFA has 12 tickets to give away to the winning team. We will have the final numbers in by tomorrow night. If you posted and tagged CFA make sure there is a point next to your name on the whiteboard. Below is the link to the event and to buy a ticket.
https://www.facebook.com/events/511718685985581/?ti=ia
Metcon
Dead Broke (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (155/105)
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (225/155)
8 Box Jump Overs
Rx Box – 24″/20″.
Step-Ups considered Rx.
Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total).
Stimulus wise, we are looking for a deadlift that climbs to a moderately heavy load, but one that we feel very confident we could cycle unbroken the entire time.
To put some numbers in perspective:
Part #1 – A loading we could cycle for 25+ repetitions.
Part #2 – A loading we could cycle for 20+ repetitions.
Part #3 – A loading we could cycle for 15+ repetitions.
