WOD
5/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
400m Run (together)
5 Rounds:
16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups
400m Run (together)
3 Rounds:
16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups
400m Run (together)
1 Round:
16 Hand-Release Pushups + 20 Calorie Bike + 24 sit-ups
5/1/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (No Measure)
On the Minute x 7 Rounds:
15-25 DU
3-5 Kipping HSPU
RX
:30 DU practice
3-5 DB Push-press 50/35
**both movements are done within the minute
Weightlifting
Split Jerk (5×2 climbing)
Metcon
Metcon (Time)
For Time:
200m Run, 2 Power Cleans
200m Run, 4 Power Cleans
200m Run, 6 Power Cleans
200m, 8 Power Cleans
200m Run, 10 Power Cleans
ADV Rx – 155/105
RX 135/95
4/30/19
CrossFit Allegiance – CrossFit
Tip #30 Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.
The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day. Yes
Weightlifting
Front Squat
5 sets of 2:
1 Pausing Front Squat
1 Front Squat
After each set, 25-50′ Handstand Walk.
Set #1 – 65%
Set #2 – 70%
Set #3 – 75%
Set #4 – 75%
Set #5 – 75%
Metcon
Metcon (Time)
ADV RX
3 Rounds:
50 Air Squats
5/2 Ring MU
5 Snatches (145/100)
RX
3 Rounds:
50 Air Squats
5/2 Strict Pull-ups
5 Snatches 115/80
4/29/19
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.
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.
4/27/19
CrossFit Allegiance – CrossFit
Tip # 26 Eat Avocados
Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy). … Avocados are low in sugar. And they contain fiber, which helps you feel full longer
Metcon
Metcon (Time)
Partner
400 Meter Run
18 Hang Cleans (185/125)
42 Bar-Facing Burpees
400 Meter Run
30 Hang Cleans (135/95)
42 Bar-Facing Burpees
400 Meter Run
42 Hang Cleans (115/85)
42 Bar-Facing Burpees
Run together and split reps
RX 135/95, 115/85, 95/65
4/26/18
CrossFit Allegiance – CrossFit
Tip # 26 An Apple a day keeps the Dr. away.
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Metcon
Metcon (Time)
ADV RX
On the 0:00…
21-15-9:
Thrusters (95/65)
Pull-Ups
Deadlifts (225/155)
Kipping HSPU
On the 12:00… Part #2
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
RX
On the 0:00…
21-15-9:
Thrusters (75/55)
Pull-Ups
Deadlifts (205/145)
Push Press (75/55)
On the 12:00… Part #2
9-7-5:
C2B
Squat Snatches (75/55)
Mobility
Metcon (No Measure)
Row 2min
Rollout
Row 1:30
Stretch (child’s pose, couch)
Row 1:00
Stretch (Pigeon, frog)
4/25/19
CrossFit Allegiance – CrossFit
Tip #25 SLOW DOWN:
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.
In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters.
Your appetite, how much you eat and how full you get is all controlled by hormones. These hormones signal your brain whether you’re hungry or full.
However, it takes about 20 minutes for your brain to receive these messages, so eating more slowly would give your brain the time it needs to perceive that you are full.
Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight.
Eating slowly is also linked to more thorough chewing, which has also been linked to better weight maintenance.
Therefore, simply by eating slower and chewing more often, you can reduce your risk of eating too much and gaining excess weight.
Metcon
Metcon (Time)
3 person Partner WOD
6 Rounds
45 Cal Bike
45 Cal Row
300m Farmers Carry (24/16kg)
45 T2B
Split reps one person working at a time
4/24/19
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.
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
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.
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.
Weightlifting
Back Squat
On the 1:30 x 6 Sets:
3 second Pause at Bottom
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
Followed by…
5 Sets of 1 Snatch Complex
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat
Sotts Press Loads are in the range – 20-35% of our estimated 1RM Snatch.
