CrossFit trainer E.C. Synkowski offers practical nutrition information to help with day-to-day choices. At CrossFit Hingham, she talks to a group of CrossFitters about macronutrients, micronutrients, nutrient density and nutrient synergy.

“Food is our fuel for metabolism,” she explains. “Metabolism is all the chemical processes that go on necessary to maintain life, also to produce energy, to do CrossFit.”

When it comes to making choices about what to eat and what to avoid, she says it comes down to two questions: Where are you relative to where you want to be? How much are we talking about?

“Are you lean? Are you fit? Are you healthy? That’s going to tell us … are you … in excess already or are you at levels that are supporting exercise?” she says. “The quantity is always going to matter to some degree.”

Published courtesy of CrossFit.

Check out the full 8 min video here


WOD 110216

What do you think about when there is nothing to think about?

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder


Take 15 minutes to review today’s different snatches.

- Power Snatches

- Single Arm DB Snatch

Metcon (AMRAP - Rounds and Reps)

With a running clock...

6 Minute AMRAP:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots (20/14 lbs)

Rest 4:00

Metcon (AMRAP - Rounds and Reps)

At 10 minute mark
6 Minute AMRAP:

12 Alternating Single-Arm Dumbbell Snatches (AHAP)
12 Box Jump-Overs (24″/20″)

Cash Out

800m Run, Row or Bike

Out of Town WOD

5 rounds
10 Dumbbell Press, 40/25
20 Air Squats
400m run


CrossFit Journal: The Performance-Based Lifestyle Resource