Chelsea

Primer on Protein, Part 6: The Immune System

In the final article in this six-part series, we discuss how following CrossFit’s fitness and dietary guidelines not only enhances physical performance but also fortifies your body’s immune system. Protein is vital in this process, supporting immune cell production and function. High-quality animal proteins provide essential amino acids like glutamine, arginine, and cysteine, critical for immune defense and recovery. This holistic approach to health strengthens your body against chronic diseases and acute illnesses alike, making fitness a lifelong pursuit.

5 rounds for time of:
Row 350/500 meters in as few pulls as possible

Rest 90 seconds. Repeat.

1 deadlift
15 wall-balls
2 deadlifts
15 wall balls
3 deadlifts
15 wall balls
… etc., adding 1 deadlift per round, until,
10 deadlifts
15 wall balls

Back squat 5-5-5-5-5 reps

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.