WOD
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.
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.
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.
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.
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
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.
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
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
Minutes 1+2+3:
Power Snatch
Overhead Squat
Snatch Balance
Hang Squat Snatch
*55-60% for all three complexes.
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.
Metcon
Metcon (Time)
4 Rounds:
5 Hang Cleans (175/115)
5 Burpee Pull-ups
200 m Run
RX 135/95
4/13/19
CrossFit Allegiance – CrossFit
Tip # 13 Make Sure to Eat Enough Protein
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
Protein is particularly important for weight loss, and works via several different mechanisms.
A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking.
Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
ADV RX
AMRAP 25:
100 Wallballs (20/14)
50′ Handstand Walk(25’ each)
50 Burpees
50 Calorie Row
50 T2B
RX
AMRAP 25:
100 Wallballs (20/14)
50 HSPU
50 Burpees
50 Calorie Row
50 T2B
Fitness
AMRAP 25:
100 Wallballs (20/14)
50 Push-ups
50 Burpees
50 Calorie Row
50 T2B
Split reps
4/12/19
CrossFit Allegiance – CrossFit
Tip # 12 Eat Vegetables and Fruits
Vegetables and fruits are the “default” health foods, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.
Metcon
Metcon (Time)
ADV Rx – 115/80
30 Snatches, 7/5 Ring MU
30 Clean & Jerks, 7/5 Ring MU
30 Thrusters, 7/5 Ring MU
RX 95/65
30 Snatches, 7/5 C2B
30 Clean & Jerks, 7/5 C2B
30 Thrusters, 7/5 C2B
Fitness 75/65, Pull-ups
Metcon
Metcon (No Measure)
On the 0:00, 3:00, 6:00, 9:00
15 GHD Sit-ups
