WOD
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
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.