Nutrition & CrossFit

When it comes to CrossFit nutrition, refer back to "World Class Fitness in 100 Words":

Eat meat and vegetables, seed and nut, some fruit, little startch, no sugar. Keep intake to levels that will support exercise but not body fat.

The first part can be considered the Paleo diet. Paleo, Paleolithic, caveman, Stone Age or Hunter-Gatherer nutrition is defined by "eating only what you can kill or pick from nature". Dr. Loren Cordain is a popular expert in the field and close friend of the CrossFit culture. From his site, ThePaleoDiet.com:

With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.

Some will argue that it is not realistic in this day and age, but really all it takes in determination and will. The benefits definitely outweigh the risks.

The second part can be considered the Zone diet. Whereas Paleo is more about QUALITY, the Zone is about QUALITY + QUANTITY. Many calorie-counters convert well to this style of nutrition. The basic premise of the zone is that it's macronutrient levels stay at a 40/30/30 ratio (carbohydrates, protein and fat, respectively) which help control hormone levels. Dr. Barry Sears, creator of The Zone explains it better:

The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates

There's a plethora of information on both of these "diets" online. Search and learn. Also, the CrossFit Journal has PLENTY of information on both. It's such an valuble tool for your training and your lifestyle. A subscription for only $25/year? There's no reason not too. F*ck any of the magazine stand Health & Fitness publications you see. CFJ for the win.

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THE ONLY CLASS TONIGHT IS 6:30pm. Bring a friend.

Warm-up

400m run/500m row/ 3 min jump rope
CFWU x 3

WOD

"FIGHT GONE BAD"
three one-minute rds for max reps:

1. wall ball, 20lbs
2. sdlhp, 75lbs
3. box jumps, 20"
4. push press, 75lbs
5. c2 rower (cal)
   

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Finisher

400m walk
dynamic movements
stretch

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Speaking of paleolithic eating, Mark's Daily Apple presents "10 Perfectly Primal Foods You Probably Haven't Eaten". The list includes a range from buffalo and cactus to blood and snails. Yum.