Primer on Protein, Part 5: Antioxidants

Part 5 of the “Primer on Protein” series focuses on the role of protein in the body’s antioxidant system. CrossFit’s nutrition prescription emphasizes protein-rich foods like meat, fish, eggs, and dairy, which provide essential amino acids that help the body build tissues, hormones, and immune cells. A key component of the body’s defense against oxidative stress, caused by free radicals, is the production of antioxidants like glutathione and melatonin. Consuming enough dietary protein supports the body’s ability to fight oxidative stress, helping to protect against chronic diseases, aging, and injury while enhancing overall performance.

15-12-9-7-5 reps for time of:

Pullups

Power snatches

Every 3 minutes until failure, complete 2 rounds of:

3 toes-to-bars

3 kettlebell swings

25-foot kettlebell walking lunges

The Primer on Protein: Part 4 – Joints

Part 4 of the “Primer on Protein” series focuses on the importance of dietary protein for maintaining healthy joints and connective tissues. Protein, particularly collagen, plays a crucial role in supporting tendons, ligaments, cartilage, and fascia, which enable smooth and pain-free movement. Collagen is built from amino acids like glycine and proline, found in foods such as slow-cooked meats, bone broth, and skin-on poultry or fish. Without adequate intake of these collagen-building nutrients, connective tissue can weaken, leading to joint pain, stiffness, and an increased risk of injury or osteoarthritis. By consuming protein-rich foods, we ensure strong, flexible, and resilient connective tissue, promoting long-term health and mobility.

Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

5 rounds for time of:
21 burpees

Rest 1 minute between rounds

7 sets for load of:
1 snatch-grip deadlift
1 snatch pull
1 snatch
1 overhead squat

The Primer on Protein, Part 3: Mental Health

Part 3 of the “Primer on Protein” series emphasizes the crucial role of protein in supporting mental health alongside physical health. Protein-rich foods like meat, fish, eggs, and dairy provide essential amino acids, such as tryptophan and tyrosine, which are vital for producing key neurotransmitters like serotonin and dopamine. Serotonin promotes a positive mood and resilience, while dopamine drives motivation and focus. A lack of these amino acids can negatively impact mental well-being, contributing to conditions like depression and anxiety. CrossFit’s nutrition prescription prioritizes high-quality protein intake to support both physical and mental health.

15 Minutes AMRAP
25 wall-ball shots
300-meter run
10 Burpees

10 rounds for time of:
7/10-calorie Echo bike
5 Pull Ups