WOD
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.
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
