Day 2 of the 4-week Nutrition Journaling Challenge is here. Hit up the comments of today’s post and share what you eat/ate!

We’ll continue sharing how our staff thinks and acts in regards to their nutrition.

Nathan

Nathan’s Goals
My goal is to keep myself at a weight and my body fat at a point that supports a high level of fitness. This means eating a good balance of proteins, carbs, and fats, and keeping my calorie intake at a point that doesn’t make me gain weight. And on a superficial level, having my body fat low enough to show abs would be nice 😉

Nathan’s Food Choices & Habits
When I’m being disciplined and healthy, my diet doesn’t vary much and it’s actually kind of bland. Nuts, almond butter, an apple, and 2 eggs in the morning. Ground turkey, grilled veggies, and carrots for lunch. Oatmeal and 2 more eggs for an afternoon/pre-workout snack. Protein/carb shake after working out. And some sort of protein (usually fish or chicken) and rice for dinner.

However, I haven’t been as good lately and my diet has kind of been all over the place. I still try not to over-eat too much, but I’ve been finding myself eating a lot more sugar (damn snack table at my office) and my dinners have been more sporadic and not as balanced as they should be.

As much as possible, I try to avoid foods with little nutritional value. Snacks high in sugar or other high-carb foods such as bread or chips.

I tend to eat more smaller meals throughout the day rather than 3 big meals. I start eating at 8am and usually don’t have dinner until about 9pm. I don’t go more than 3-4 hours without eating something.

I try to keep my calorie intake to around 2000 cals a day. At that number, I am able to stay at the body composition I am now and still have enough energy to hit 4-5 workouts a week.

Nathan’s Favorites & Kryptonite
I’m a big meat fan. Give me a stacked juicy burger, a medium-rare steak, or a meat lovers pizza and I’ll be in heaven.

Sugar is the devil! I said it already, but I’ve been pretty bad lately about giving into that temptation. If it’s in front of me, I have a hard time saying no which is something I need to start focusing on again because I have been successful in avoiding it in the past. It started during a nutrition challenge where I had a certain goal in mind. Plus other people were in it with me which kept me accountable. If you have an end goal in mind, or even an end date, it makes things a little easier.

Nathan’s Hydration and Sleep
My goal for water is half my body weight in ounces, so 90 oz. I usually come up a bit short though, usually hitting more around 60-70oz. I do my best to get 8 hours of sleep a night, with 7 being my minimum in order to feel well-rested and functional the next day.

Nathan’s Nutrition Beliefs
Food is by far the largest factor when it comes to health and fitness. I am coming up on 9 years of doing CrossFit, and only 2 years ago really dialed in my nutrition and took it seriously. I was able to drop 15 lbs and 3% body fat in just 2 months, and have been able to keep that weight off since. The 7 years before that, even though I had been working out the same, I was never able to lose that weight or body fat because my nutrition was average at best.

Kelsi

Kelsi’s Goals
Food as fuel: 1.) cut back on extra/filler calories, 2.) avoid meat as much as possible, 3.) to supplement my workouts, and 4.) help me sleep better and recover quicker.

Kelsi’s Food Choices
Whole foods (not the grocery store) whenever possible—fresh fruits and vegetables, minimal bread/pastas. Avoid processed foods and I’ve eliminated meat from my home-cooked/meal-prepped meals. 

Trying to be better at intuitive eating, meaning eating when I’m hungry (versus when I’m bored or stressed, or simply because the clock says lunchtime).

The recipes in Half Baked Harvest are fantastic!

Kelsi’s Hydration & Sleep Habits
Building the habit of drinking a water bottle upon waking or at least before my first meal. Having my water bottle at my desk throughout the day. Drink water before deciding to eat. Set a bedtime alarm (iPhone) so I know when it’s time to start getting ready for bed so I hit ‘X’ hours.

SEE MORE:
Tony and Ryan aka “Moonboots”

CrossFit WOD for Tuesday 2/4/2020

4 rounds:
3/2 (strict) muscle-ups
25 box jump overs 20/16/12″
50 pushups
25 box jump overs, 20/16/12″
3/2 (strict) muscle-ups
Rest 2:00

Post slowest and fastest time to whiteboard! Post-workout should be rolling out the arches of the foot with a PVC pipe. Calf stretches then Soleus stretches.

READ: 10,000 Steps to Better Health? – Tyler Hass for CrossFit.com
WATCH:

Today is the start of our Nutrition Journal Challenge! Participation is simple:
a.) Log what and when you ate in the comments
b.) Repeat for every blog post for February.

This week we’ll be sharing how the team at FCF eats, starting with Ryan (aka Moonboots) and Tony.

Ryan

Ryan’s Goals
My current goal is to lose 5kg. Because I travel a lot I frequently eat in restaurants where I try to choose the healthiest thing on the menu. While at home, I want to avoid eating out. I’d like to reduce my alcohol intake and get back to a place where I can completely cut-out processed sugar. When I go to the office, breakfast is a nightmare — they only have baked goods. I want to cut out baked goods entirely and get back to a mostly paleo situation.

What Ryan Eats and Drinks
Small breakfast (e.g. half avocado, cottage cheese and coffee), then a pretty sizable lunch and dinner. Usually 1-2 whiskeys in the evening. I eat lots of mexican (e.g. meat, corn shells, salsa), salads, avocados, steak… I really enjoy shrimp. Steak. Ice cream. Arugula. Watermelon.

I go through about a liter of sparkling water and half-liter of still water each day. Sleep is variable based on travel circumstances. If possible, I like to go to bed around 10pm and wake at 6am.

Ryan’s Kryptonite
Ice cream. I don’t have a system, but I generally try to limit to 1 pint every two weeks. Occasionally, I’ll keep yogurt in the fridge as a substitute.

How Ryan Thinks about Food, Health, and Training
I’ve been disciplined about food in the past. I take a slightly more relaxed attitude these days. I know when I’m eating poorly and the consequences it will have to my mood/performance/training. It’s a trade-off.

Tony

Tony’s Goals
My dietary goals support my training and competition lifestyle. I allow myself break periods after meets, knowing that I still need to be moderate in the foods I eat.

Tony’s Habits
I eat lean protein, all meats, eggs, lots of green veggies. I avoid sugars, pastries, dairy. I usually eat in the morning, midday after training, dinner, and a small snack before bed. I eat less than an American portion. Probably 6 ounces of protein and a plate/bowl full of cooked veggies. When I’m leaning out, I would drop out about 25% of overall calories for about 4-8 weeks.

One recipe I really like is easy to make, and I put it on a base of protein pasta is this.
Hydration and sleep habits are generally not the best, I could be drinking twice as much water as I currently am. Sleep depends on the coaching and work schedule, but I try to sleep by 11pm, wake up by 6:30am.

Tony’s Kryptonite
Soda. The new batch of seltzer waters have been a good substitute for the fizzies.

Tony’s Advice on How He Reaches His Training Goals
I find it useful to have a training goal in mind – strengthening and leaning out. I will tend to hover around a training weight and then lean out to competition weight when needed.

Come back for more tomorrow!

CrossFit WOD for Monday 2/3/2020

“HOLLEYMAN”
30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict hspu
1 power clean, 102/70/45kg

35:00 cap. Compare to 17DEC2019. Share time (or rounds completed) to whiteboard and comments! Post-workout is a banded chair stretch for 2-3:00 per side.

READ: February 2020’s Nutrition Challenge at Foundation CrossFit (PDF)
WATCH: Adee’s Best Tips for Eating Out by Working Against Gravity

HSPU phases

CrossFit WOD for Sunday 2/2

5 rounds for max score:

max unbroken push press, 61/43/29kg

max unbroken toes-to-bar

Share score (total push press/total t2b) to whiteboard! Post-workout is a Bully Stretch

READ: How Much Food Should I Eat? – CrossFit Journal

WATCH:

Noah going overhead

Today we have our NUTRITION 101 discussion and our Nutrition Challenge Q&A at 12pm. Everyone’s invited!

Otherwise here’s a PDF of all the details about it!

CrossFit WOD for Saturday 2/1

3 rounds for time:
15 thrusters, 43/29kg
15 pullups

(Or FRAN if you’ve NEVER tested it before)

Share time to whiteboard! Post-workout is a 2:00 chair stretch followed by 3:00 of foam roller each side.

READ: Macros For CrossFit: Everything You Need to Know – Beyond Macros
WATCH:

[Septa Unella yelling SHAME!]

Well we still have a long one today where you have to work hard to earn rest.

James

TOMORROW: Nutrition 101 and Nutrition Challenge Q&A at 12pm!

CrossFit WOD for Champagne Friday 1/31/2020

complete one round every 2:00 for 30:00
21 (jumping) squats
15 (rolling) v-ups
9 (target) burpees
(3/2/1 handstand pushups)

Everything in parentheses is an optional challenge to those who usually Rx workouts. Only do what you can complete fully.

Share rounds completed to whiteboard. Post-workout is working on SLIPS like this.

READ: https://feedingthefrasers.com
WATCH: How Mat Fraser Eats for Four – NIKE

Devin and Zheng at the 2019 Cascade Classic

Fitness, in the CrossFit philosophy, was always meant to challenge all physical skills:

cardiovascular endurance
strength
stamina
flexibility
power
speed
accuracy
agility
balance
coordination

Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about how bad your endurance is. Training is tolerance building! Show up and do the workouts you don’t want to do.

Like today.

CrossFit WOD for Thursday 1/30/2020

AMRAP in 45:00
100-200-400-800-400-200 run
125-250-500-1000-500-250m row
50-100-200-300-200-100 double unders

Share total meters covered! Post-workout should be a lower leg foam roll.

LISTEN: Why Fasted Cardio? Episode 40 – The MisFit Project
WATCH:

Melissa getting her arch set before benching

Yesterday was all bodyweight control. Today is all about lifting heavy barbells!

CrossFit WOD for Wednesday 1/29/2020

bench press 5-5-5-3-3-1-1-1
deadlift 5-5-5-3-3-1-1-1

Share heaviest lifts to whiteboard. Post-workout should involve lower back SMR on a foam roller, pec smash with a lax ball on the wall, hamstring stretching and overhead tricep smashing.

READ: What Happens to Your Body When You ‘Cleanse’ or ‘Detox’ – Lifehacker
WATCH: Bench Press Pillars Playlist by Juggernaut Training Systems