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Let’s talk about it. But first, some ground rules:

Rule 1: You know your body best.

I’m a registered dietitian, exercise physiologist, and food science nerd. But you are an expert in your own body (and the stuff that really matters, like allergies, intolerances, your likes and dislikes, cultural food preferences, your food budget, how certain foods make you feel, your overall health goals, etc.). A diet recommended by CrossFit HQ, your favorite coach, or an IG influencer might not (probably won’t) be perfect for you in every way, you beautiful unique human, you. This is general advice, and not intended to diagnose or treat anything. Capisce?

Rule 2: Nutrition is a performance building block, not a band-aid.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Will Durant. Food, supplements, and your “go-juice” of choice will only do so much. Your daily habits (how you sleep, hydrate, mobilize, train, manage stress, and drink – or don’t) matter more than what you do once.

Now for the good stuff.

THE DAY BEFORE

Do eat balanced meals that include some colorful veggies (for antioxidants/anti-inflammatory power), protein (for repair), and complex carbs (for fiber, sleep support, and energy). Here are some examples. Your mileage will vary:
– One or two fistfuls of veggies: stir-fry peppers, roasted beets or carrots, leafy greens, bok choy, broccoli, or green beans, oh my!
– A palm-sized portion of protein: your meat, fish, tofu, etc. of choice
– A fistful of complex carbs: rice, potatoes, beans, fruit, bread/grains, and more are all fair game.

Do hydrate. Water is best. Sparkling water and herbal/fruit teas are also great choices. You probably don’t need electrolyte drinks – you’ll get all the carbs/electrolytes you need from your balanced meals. Avoid alcohol and caffeine close to bedtime as both will muck up your sleep quality.

Don’t “carbo-load” or eat large, heavy, or fatty meals. A 15:00 workout is not a marathon (though to most of us CrossFitters it sure feels like it!). Your stomach will thank you tomorrow.

GAMEDAY

Do eat before your heat. You’ll need to follow your gut here, literally. Some athletes can eat a ton before an event and be fine, others will suffer severe GI consequences. Your body needs mostly carbohydrates, maybe a little protein, and fluids to get you through an open workout.

– If you have several hours before your event, complex carbs are great. Think oatmeal, yogurt with fruit/granola, or toast with your topping of choice.
– If you’re rolling out of bed less than an hour before your assigned heat, choose simple/quick-burn carbs like bananas or fruit snacks.

Do hydrate. Your performance drops significantly even with a 2% reduction in body fluids. How do you know if you’re hydrated? Pay attention to your pee.

Do follow your usual routine as far as foods, supplements, and caffeine go. If you usually drink coffee before a workout, do that! But…

DON’T TRY NEW FOODS ON GAME DAY. Every distance runner can share a story about the time they nearly (or did) poop themselves because they ate something new before a race. Now is not the time to experiment with new foods, supplements, or pre-workout. Just don’t do it.

Looking for more? Check out the credible sources below or find an RD if you need more personalized information.

MedLine Plus

UCCS: The Athlete’s Plate

Remember, you know your body best. Fuel with what feels good, get some good sleep, drink some water, and let’s have some fun tomorrow!

Much love,

Maia Kurnik, MPH, RD, ACSM-CEP

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What other nutrition info do you want to see on the blog? Let us know in the comments!

 

To complete a proper, full-depth overhead squat you’ll need to be able to accomplish a number of goals:

a.) have adequate flexibility in the ankles, hips, thoracic spine, and shoulders
b.) be strong and stable in the ankles, hips, thoracic spine, and shoulders

There are tons of ways to develop all these points- practice and stretching being the best.

Ankles can be developed with things like the first position of the Snatch Positional Stretches, the hips with deep squats, the T-spine with foam rolling and keg stretching; the shoulders with dislocates/pass through and more overhead practice.

Because you gain better access to those positions you can then practice your lifts and accessory movements to fill that range of motion in with strength.

Shall we bring back our Barbell Classes in the new year? These classes provided athletes two tracks: 1.) an ongoing powerlifting program to develop back squats, presses, and deadlifts. General overall strength; and 2.) an olympic weightlifting program for those wanting improvement in their snatches and clean & jerks. These follow a specific strategy to supplement what goes on in our ongoing Strength & Conditioning classes.

WORKOUT for Monday 12/6/2021

5 rounds for time:
10 overhead squats, 40/61kg
15 toes-to-bars
200m run (rain or shine- be prepared!)

Post time to whiteboard!

READ: What Humanity Should Eat to Stay Healthy and Save the Planet – Nature

SKILLS for Thursdaty 12/2/2021 is the DEADLIFT

CONDITIONING for Thursday 12/2/2021

READ: From Ketchup to Pineapples: The Food that Should Never Be Kept In a Fridge – The Guardian

SKILLS for Thursday 11/11/2021: SNATCH

HIIT for Thursday 11/11/2021

READ: I Tried 12 Famous Red Sauces, and the Major Brands Couldn’t Compete With the Specialty Jars – Insiders

Kelsi A

Thrusters are coming. Every last workout of The CrossFit Games Open has ALWAYS included thrusters.

The question is what will it paired with? A lot of people are guessing double unders. I think it’ll be a couplet of doable work- the difference will be who wants it more. Who gets into the pain cave and thrives in there.

Any thoughts?

Find out at http://games.crossfit.com/ at 5pm

ARTICLES

+ The NBA’s Secret Addiction – ESPN

CrossFit WOD for Thursday 3/23

push press 5x4x85%, then

2 rounds for time:
100 double unders
75 situps
50 pushups
25 overhead bumper lunges (R)
25 overhead bumper lunges (L)

Post time to whiteboard!

HellaFit WOD

Come and see!