WOD
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
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.
