***WITH THE IMMINENT WINTER STORM JONAS FRIDAY EVENING CLASSES CANCELLED ONLY 6AM AND 10AM TODAY. WE HAVE DECIDED WE WILL NOT OPEN FOR CLASSES THIS SATURDAY EITHER. YOU WILL ALL GET A GREAT SHOVELING AND SNOWMAN BUILDING WOD! REMEMBER TO DIG WITH PERFECT FORM THOUGH***

Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from Coach Vic. 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.

How would you describe your diet?

I would describe my diet as simple; I don’t do anything special. I don’t avoid a whole lot of foods; I don’t stress over weighing out my food. I just focus on taking in quality food sources, plenty of calories and stabilizing blood sugar. I want to maximize my workouts by getting the best recovery possible. I wouldn’t say that my diet is a typical CrossFit diet because of some of my food choices, but I think the logic behind the diet I follow and a paleo or zone are similar. I don’t think that one diet is better than the other; everyone should find what works for themselves.

How important is your diet regarding your CrossFit performance?

My diet is imperative in my performance. We make adjustments daily depending on what my workout is going to be, how I did, and how I feel afterward. Not only are the nutrients crucial but so is hormone balances, which are directly affected by the nutrients you but into your body.

How often do you cheat on your diet if ever?

I cheat on my diet more often than people would think. I also, don’t call it cheating, though, as I mentioned earlier, my diet may change day to day depending on my workouts and how well I am recovering. I will throw in a pasta meal or extra fruits and sweet potatoes pretty regularly as needed. As far as pizza, ice cream, and beer it is less often, maybe on Sundays when watching football...

 

Here is a typical Day:

When I wake up -  Chug a glass of water with a Men’s Multivitamin (Animal Pak)  

Breakfast: Three eggs with bell peppers and onions or spinach (cooked with coconut oil or ghee), avocado or guacamole, 2-4 Hard Boiled Eggs, 6 Pieces of Bacon

Snack: Protein Shake w/ 2 cups of coffee blended together

Lunch: Salmon & Spinach Salad or Chicken Salad

Snack: Green Tea with either plain almonds or a Quest Bar

Before a workout: Banana with Pre-Workout supplements 

After a Workout: Post-workout Recovery protein w/ water

Dinner: A Half or Whole Roasted Chicken, Asparagus & Broccoli

Before bed: Chamomile Tea  

 

What do you do on a snow day?

Dynamic Warm-up (Sprinting)

Tuck Jumps. (2x6)
Rocket Jumps. (2x6)
Lunge Jumps. (2x6)
Side-to-Side Hops.  (2x8)
Skips For Height. (3x30 meters)
Skips For Distance. (3x30 meters)
Straight Leg Bounds. (3x30 meters)

Metcon (6 Rounds for reps)

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

Out of Town WOD

Snow Day -
Tabata
Burpee
Sit up
Pushup
Squat

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