1 Dead Lift 85% 1RM
3 Dead hang pull-ups
10 Double Unders
Any round you do not complete inside of a minute count a penalty at the end of the work out do 15 burpees for each penalty
post score as number of penalties
 |
| Bryan, Iain, Fox, And Nick working through the first of three different AMRAPS last Wednesday |
What Should I eat? I want to loose some
weight? I want to gain Muscle? I think being a few pounds lighter
would really help my Pullup/run time/ fill in body weight
movements here.
I have been hearing lots of talk around
the gym about nutrition and how body weight changes could help your
performance. Or about how your body weight now is limiting your
performance. I have answered these questions a number of times in a
number of different ways, so I thought I should address them here to
give everyone a general overview of what I recommend, but first a
couple quick points.
First. Body weight doesn’t matter
only performance matters. You want to get stronger, wonderful
then you need to lift heavy stuff. Want more pull-ups? Me too, let's
add in some extra pull-up work at the end of the work out a couple
times a week. Will body weight affect performance, yes but for the
most part it is all mental. A great example is Chris Spealer who has not let his body weight affect his strength. At
145lbs he squats 375 and snatches over 200 lbs. My point here is to
not let body weight become the end goal of your training. Instead
focus on a performance goal ( in both your nutrition and training
choices) and let body weight take care of it self.
Second. The best nutritional plan
is one that does two things, Moves you toward your goals and you can
stick with it. Do I like
eating Paleo? Sure do. Have I done the zone? Absolutely. I have done
both very strictly at various times and have since decided that I
don't want to weigh and measure my food but that I am in fact ok
with no grains dairy or legumes. My run times are decreasing, my body
weight movements are improving and I am still getting stronger. Might
I see faster improvements if I weighed and measured my food? Most
likely. That kind of eating style just doesn't fit my lifestyle right
now and I am ok with that. I am moving in the right direction with my
goals and I can maintain this style of eating indefinitely. Could
this change at some point. Sure could. Will I re-evaluate when it
does. Absolutely.
Third
Quality Trumps Quantity every time.
This is probably why I like paleo so much you cut out all the
processed junk and start eating good real food, and this will
automatically lead to improved performance.
Ok so
what do I recommend you eat? Try this. Meat,
nuts, seeds, and vegetables; little starch and no sugar.
How much should you eat? Maybe enough
to support exercise but not body fat.
Seem
really vague? Why no calorie counts or macro nutrient ratios, or talk
about grass fed versus grain fed meat? Because that all depends on
your training and your training depends on your goals. Trying to get
stronger, well then your probably doing some extra lifting and going
heavy as well so we should probably up your protein intake and
possibly fat as well to maintain energy levels. Trying to run an Iron
Man. Then your are probably working into time frames well outside the
typical CrossFit Met-Con and you will probably be getting a few more
carbohydrates than others as well as some more fat to fuel training
while ensuring you get adequate protein.
Final
Point. Do what works for you.
We have members in the gym who follow a vegetarian, diet, and vegan
diets this works for them. They are getting stronger and faster and
more fit. So I will not try to convince them to change what they are
doing. If it works Stick with it. If not Change it.
Last
thought:
Your goals should dictate your
training, and your nutrition should support your training.
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