CrossFit New Zealand

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Saturday 22 June

What do I eat?!?!  Such a common question from people new to CrossFit and the associated recommendation to lay off the processed grains and sugar.

It's almost like there are no other foods besides those ones....... and perhaps, for some people, that literally seems like the case for them thanks to their previous dietary habits.

But eventually people start to realise the host of options out there.  Delicious, real food options, in plentiful supply and variation.

Yet quite often, even after I think someone has grasped the concepts, the same question resurfaces.

What do I eat?!?!

I think what many people are looking for is an exact, step by step, blueprint for their weekly menu.  With literally every carbohydrate, protein and fat calculated out for them.    

1) there is no really urgent need to do this.  Precise measurement of everything you eat will just drive you nuts. And 2) it's really difficult to calculate!

Until now that is.......

Check out THIS WEBSITE and let your OCD self go crazy!!  

You can choose how many calories you want to eat, what percentage of carbs, fat and protein they are made up of, how often you want to eat each day, and build meals that meet those requirements with accompanying recipes.

Now I'm not really saying to do this every day for the rest of your life.  But a couple of weeks of it, will be great for you to get an understanding of how much you are actually eating and how it affects your performance, so that you can make some subtle tweaks if needed.  Once you know your nutritional ballpark, it will be easier to know what foods contain what,  if you need to add a few more carbs, or a few less, depending on activity etc.  

Partner Workout

Run 4 x 200 with 2 x 9/6/3kg medballs

50 Manmakers 20/12.5kg

Run 800m

100 wallballs 9/6kg

Run 4 x 200 with 2 x 9/6/3kg medballs

Friday 21 June

 

PR Back Squat for Jo!! The great thing about spotting a back squat is that your hands are in the perfect position to clap a successful lift!!

WOD

Front Squat

3 reps on the odd minute for 5 sets

Strict HSPU

Max reps on the even minute for 4 sets

Then,

5 Front Squats @ 80% of best 3 rep set

15 TTB

AMRAP in 6mins

S+C

Front Squat

6 reps on the odd minute for 5 sets

Pushups

Max reps on the even minute for 4 sets

Then,

5 Goblet Lunges e/s

10 Russian Swing

Side Plank Hold 30s e/s

AMRAP in 6mins

Finisher

100m DB/KB Waiters Walk (switch hands at 50m and come back)

2-3 rounds, alternate with a buddy, increase weight each set if possible

HAPPY BIRTHDAY ANTHONY OLSON CARSONS!!  (Please tell us we got it right this time......)