Posts by OhY3GF6
Sunday
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.
Saturday
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Friday
5 rounds for time of:
21 burpees
Rest 1 minute between rounds
Thursday
7 sets for load of:
1 snatch-grip deadlift
1 snatch pull
1 snatch
1 overhead squat
Wednesday
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.
Tuesday
15 Minutes AMRAP
25 wall-ball shots
300-meter run
10 Burpees
Monday
10 rounds for time of:
7/10-calorie Echo bike
5 Pull Ups
Sunday
Primer on Protein, Part 2: Bones
In Part 2 of the “Primer on Protein” series, the focus shifts to the role of dietary protein in bone health. CrossFit’s nutrition prescription highlights the importance of animal foods (meat, fish, eggs, etc.), which provide high-quality protein. Protein-rich foods, especially those cooked on the bone or containing skin, provide key amino acids necessary for bone health. Diets lacking these foods can lead to lower bone density and increased fracture risk, while high protein intake, especially in older adults, is associated with stronger bones and reduced risk of osteoporosis.
Saturday
Ruck 3 miles
Finish with 10 Ground to Standing
Friday
11 Rounds
20-second squat hold
20-second handstand hold
Rest 40 Seconds