Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from Coach David Smith. As you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.


1/3 cup of Oatmeal half a hand full of raisins 

3 egg whites + 1 yolk 



Blended Protein shake w/ Kale, Mixed fruits 


Whole Wheat and Grain Turkey Sandwich with avocado, mustard and Baked Brussel Sprouts 

BCAA amino energy drink


hand full of mixed nuts 


Steak, potatoes, grilled Zucchini

Sleepy Time tea

Animal brand Multi-Vitamin 

Fish oil 

Vitamin C

Zinc, Magnesium, and Vitamin B-6 

Whats your best day this year so far?

Todays WOD

1 min dead Hang from bar (or bottom of ring row)
1 min of PVC pass thrus
1 Min Front Rack External Rotation Low/ Side
1 Min Squatting ankle stretch against post with band assist
Run 400
10 Box step ups

Metcon (Weight)

Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

Metcon (4 Rounds for reps)

Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Out of Town WOD

Run 400
30 Burpees
Run 400
20 Burpees
Run 400
10 Burpees


CrossFit Journal: The Performance-Based Lifestyle Resource