Tag Archive for: CrossFit Vashon

… and that means another round of staff nutrition thoughts!


Ron’s Goals
Gain an extra 10 lbs of clean, lean muscle. I drink 40-50 oz of water a day. Go to bed at 9/9:30pm and up around 5:30/6am

Ron’s Food Choices
Potatoes, rice, noodles, vegetables (love Brussels sprouts), fruit (typically grapefruit, blueberries, or raspberries), peanut butter, coffee, typically a macaron or two a day before working out.

I avoid red meat, foods with high added sugar count, foods with high preservatives or refined ingredients, highly processed foods. That said coconut ice cream is my kryptonite. I go in spurts. If I have to have it I’ll buy a pint and shave an even layer off each night. Typically lasts at least a week this way.

Chili is my favorite food, love making protein balls as a snack, macarons are my favorite sweet, addicted to espresso thanks to my fiancé André.

Ron’s Eating Habits
Breakfast first thing for fuel to start, my lunch is typically two hours before working out, my dinner is normally an hour after working out, and whenever I’m hungry in between. Normally over 3,000 calories a day total.

Ron’s Last Thoughts
The type of food you take in enables health & body function. Food fuels training when done correctly and at the correct times.


Miles’ Entire Take
I like to think that my relationship with food is less dysfunctional than your average American but I’m far, far, far away from perfect. Being a tall and skinny guy it’s always been easier for me to lose weight than gain it, so my eating habits over the years have been a constant battle to eat enough to maintain my weight alongside a moderate amount of lifting and training.

I’d really like to eat an additional 1,000 calories per day, with a diet full of healthy carbs and lots of protein. That, however, requires discipline, and when I’m just “getting by” I’m not as motivated to change!

The bare truth: my days almost always have one or two healthy meals (spinach smoothies, chicken and veggie dinner) packed in them, but in between I eat a lot of crap! Snacks, candies, empty carbs, fast food, frozen food, pancakes. Ice cream is definitely my kryptonite, and my method of avoidance is to just not buy it (unless its on sale at the store…). Also, I almost always eat at a caloric deficit.

I eat almost anything, I’m not picky, though my favorite recipes are often the easy ones: meaty stews during the winter and cold chip-dipping snacks in the summer (ceviche!!!). I eat at almost any time of the day. It all starts with my sleep: My sleep habits have never been consistent, with many nights staying up well past midnight and getting an average of 5-6 hours per night. The average color of my pee is a custard yellow. I need more water. See what I mean about being far from perfect?

I know it all starts with diet, and I want to get that hammered down. When I’m at a calorie deficit or my tummy is full of crap, my training at the gym suffers. And my mood. I must and want to eat more and better food!

Tony and Ryan aka “Moonboots”
Nathan and Kelsi

CrossFit WOD for Wednesday 2/5/2020

for time:
70 burpees
60 sit-ups
50 kettlebell swings, 24/16/12kg
40 pull-ups
30 overhead kettlebell lunges, 24/16/12kg

Performance does
for time:
70 target burpees, 6″
50 perfectly-vertical kettlebell swings, 32/24kg
40 chest-to-bar pull-ups
30 overhead kettlebell lunges, 32/24/16kg

Share time to whiteboard. Post-workout is an easy walk/jog around the block to flush out that metabolic waste from the workout. Hips of Glory then Super Pigeon 1:00/position/side then Seated Shoulder Extension for as long as you can bear it.

READ: Training Vs. Competing – CrossFit Vashon