WOD
4/11/19
CrossFit Allegiance – CrossFit
Tip # 11 Take Vitamin D3 If You Don’t Get Much Sun
According to data about 41.6% of the US population is deficient in this critical vitamin.
If adequate sun exposure is not an option for you (15-30min everyday), then supplementing with vitamin D has been shown to have numerous benefits for health.
This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer.
Metcon
Metcon (Time)
3 Rounds
50 Single DB OH Walking Lunge 50/35#
30 Weighted Sit-Ups 50/35#
10 RDL’s 115/80
You can anchor your feet on the sit-ups
Mobility
Metcon (No Measure)
1 minute in each position:
Child’s pose
couch stretch
pigeon stretch
butterfly
4/10/19
CrossFit Allegiance – CrossFit
Tip # 10 Avoid Bright Lights Before Sleep
When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin.
An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melatonin to be produced as if it were completely dark, helping you sleep better.
Weightlifting
Split Jerk
3 Sets:
1 Pausing Split Jerk +
1 Split Jerk
Set #1 – 70%
Set #2 – 73%
Set #3 – 76%
Followed by, 5 Sets of 1 Split Jerk:
Set #1 – 80%
Set #2 – 84%
Sets #3+4+5 – 88%
Off the rack
Metcon
Heartbreak Kid (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders
4/9/19
CrossFit Allegiance – CrossFit
Tip #9 Don’t Overcook or Burn Your Meat
Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.
The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer especially found in chicken when overcooked on charcoal grilling.
Results showed that chicken breast cooked by charcoal grilling contained the highest content, followed by pan-fried chicken breast, deep-fried chicken breast, then roasted chicken breast. The most abundant was detected in charcoal grilled chicken breast.
So, eat your meat, just don’t overcook or burn it.
Gymnastics
Metcon (3 Rounds for reps)
ADV RX
R1 AMRAP x 2: Strict HSPU (floor)
Rest 2:00
R2 AMRAP 2: Strict HSPU (5″ elevation)
Rest 2:00
R3 AMRAP 2: Kipping HSPU (floor)
On the first 2:00, we are looking to challenge our strict handstand pushups beyond the “Open standard” (which we’ll see in the second two minutes of work. On the final kipping handstand pushups, these are to the floor.
RX
R1 AMRAP x 2: Half Strict Barbell Press 95/65
Rest 2:00
R2 AMRAP 2: DB Press 40/30
Rest 2:00
R3 AMRAP 2: Half Strict Barbell Press 95/65
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
9 Box Jump Overs (24″/20″)
9/6 Calorie Bike
9 Deadlifts (205/145)
9/6 Calorie Bike
Score is slowest time
RX step ups are allowed
Metcon (Time)
On the 5:00 x 5 Rounds:
9 Box Jump Overs (24″/20″)
9/6 Calorie Bike
9 Deadlifts (205/145)
9/6 Calorie Bike
Score is slowest time
RX step ups are allowed
4/8/19
CrossFit Allegiance – CrossFit
Thank you to everyone that has signed up already for the Dream 3 Charity Competition in September. I’m not sure if everyone is aware of this, but Carter Muir, Bruce’s son is a Dream Kid from Dream On 3. Here is the link to his story:
https://www.dreamon3.org/dreams/dream-kid-carter-the-la-galaxy/
This is a great charity, and Beers & Burpees is a major contributor. Dream On 3 sent Carters whole family to LA last October, and Carter got to meet Zlatan Ibrahomivic, one of the best soccer players to ever play.
Tip # 8 Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits.
One important factor, is that it can help boost the amount of calories you burn.
According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day.
The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.
Weightlifting
Back Squat
Wave #1:
3 Back Squats @ 77%
2 Back Squats @ 80%
1 Back Squat @ 83%
Wave #2:
3 Back Squats @ 80%
2 Back Squats @ 83%
1 Back Squat @ 86%
Wave #3:
3 Back Squats @ 83%
2 Back Squats @ 86%
1 Back Squat @ 89%
Metcon
Black & Blue (Time)
“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
4/7/19
CrossFit Allegiance – CrossFit
Tip # 7 Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”
These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.
A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria.
4/6/19
CrossFit Allegiance – CrossFit
Tip # 6 Get Enough Sleep
The importance of getting enough quality sleep can not be overstated.
It may be just as important as diet and exercise, if not more.
Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.
What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.
Metcon
Metcon (AMRAP – Reps)
In Teams of 3
30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (45/35)
80 Box Jump Overs* (24″/20″)
80 Thrusters (65/45)
60 T2B
60 Front Squats (75/55)
40 Burpee Box Jump Overs* (24″/20″)
40 Clusters (95/65)
*Step-ups on the box considered Rx.
Score is Reps
Metcon (AMRAP – Reps)
In Teams of 3
30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (45/35)
80 Box Jump Overs* (24″/20″)
80 Thrusters (65/45)
60 T2B
60 Front Squats (75/55)
40 Burpee Box Jump Overs* (24″/20″)
40 Clusters (95/65)
*Step-ups on the box considered Rx.
Score is Reps
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.
