Friday, April 4
“Love and ever more love is the only solution to every problem that comes up.” - Dorothy Day
Nutrition Series - Day 5 - Friday, April 4
CrossFit generally recommends that 40% of your meals come from carbohydrates, 30% from protein, and 30% from fats as a starting point for fine-tuning your nutrition. For weight loss and “leaning up,” I have seen many have sustained success in a lower carb ratio (using Paleo or Keto-type diets, more to come on those later).
Common Sources of:
Carbohydrates: Grains, fruits, veggies, beans, dairy
Protein: Meat, fish, eggs, quinoa, nuts, tofu, seitan
Fats: Nuts, oils, avocado, fish, dairy, seeds
Stay on track:
Eat within a 12-hour window.
Spread your meals out across the day by eating three meals and one or two snacks in regular intervals throughout the day.
Eat protein, carbohydrate, and fat at every meal. The closer to the 40C/30P/30F ratio you can get at each meal, the better.
Eat more vegetables than fruit and more fruit than starch.
Any planning ahead for your meal prep is helpful! Preparing excess food for meals on Sunday helps me, as I can quickly and easily grab leftovers during the week.
Create a shopping schedule and prepare your food in advance.
Always have high-quality food on hand. You don’t want to be hungry and tired with no quality food to eat, as that will inevitably lead to poor decisions. Planning ahead will save you.
Every day you adhere to your plan is a victory. At the beginning, every half-day, or meal, or snack where you adhere to your plan is a victory! Journal your WINS on a calendar on the fridge or somewhere visible, and build on those over time.
Be proud of yourself and use it as motivation for the next day.
Links: CrossFit Nutrition Course Training Guide
Warm-up
ROWLING
Rounds suggested: 3 to 4
Rest between rounds: 90 to 120 seconds
Equipment required for today’s warm-up: Rower and kettlebell (53/35 lbs or lighter)
Penalty exercise: Russian swings
Note: if the penalty exceeds the 16 repetitions, just do 16 reps of the exercise
Instructions:
Set the rower on meters;
The goal is to land exactly on 100mts;
Row as hard as you can safely do;
If you go lower or exceed the 100mts, the meters that are missing or the meters that exceed the 100 are your penalty. Example: if the final number on the display is 93, I have a penalty of 7; if the final number on the display is 105, I have a penalty of 5;
The penalty is the number of reps that you have to complete before resting.
Keep in mind: once you stop rowing, the meters will keep rolling.
Strength/Skill
Deadlift 1x3 at 80% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x7 at 70% 1RM
Deadlift 1x9 at 65% 1RM
Deadlift 1x11 at 60% 1RM
Rest as needed between sets.
Movement Demos
WOD
4 rounds for quality of:
Run, 400 m
50 Single Leg Glute Bridges
Plank Hold, 1 min
Athlete Instructions
Single Leg Glute Bridges- 25 reps/side
(After WOD: Finisher, if time)
For quality:
100 Abmat Sit-Ups (or 60 GHD Sit-Ups)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc