WOD
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.
3/26/19
CrossFit Allegiance – CrossFit
Weightlifting
3- position Snatch
3 position snatch: ground-knees-below pockets
On the 2:00 x 6 sets
Set 1: 60% Of 1RM
Set 2: 64%
Set 3: 68%
Set 4: 60%
Set 5: 64%
Set 6: 68%
Two waives climbing by 4% each set. Aim to keep loads on the lighter side and work on form.
Metcon
Metcon (Time)
ADV RX
25-20-15-10-5:
Snatches (75/55)
After each round:
10 Barbell-Facing Burpees
10 T2B
RX
20-15-10-5
After each round:
10 BFB
10 T2B
3/25/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%
1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.
Metcon
Metcon (Time)
3 Rounds:
400 M Run
20 Wallballs (20/14)
400 M Run
20 DB Hang Clean and Jerks (50/35)
RX DB (35/20)
400m Run 2 laps around the building
DB 10 on each side alternate every 5 reps
3/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
1 mile Run or Row
-then-
4 Rounds
20 Deadlifts 205/135
30 Pushups
40 situps
-then-
1 mile run or row
Both partners row a mile and run together, split reps.
3/22/19
CrossFit Allegiance – CrossFit
Please remember to bring some food to share and BYOB for our last Friday Night Lights. Thank you!
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chest-to-bar pull-ups
Time cap: 20 minutes
