Jason Khalipa and Rich Froning in “The Cincos”
Photo courtesy of Ynez
From our NUTRITION PAGE:
While you cannot make changes without getting to the gym, it is proper lifestyle habits that support those positive adaptations. Primary among these habits is nutrition quality. CrossFit East Bay generally encourages a diet based on food quality:
Individual metabolisms vary and there is no one-size-fits-all solution. Optimal diets for health are not necessarily the best tools for changing body composition. The “Weight Loss” and “Weight Gain” diets in the table below, are actual “diets” (not permanent) the “Performance” (Hard-Charging Comp or Weekend Warrior CrossFitter) and “Health” (Average person, doing CrossFit as a fitness system) are lifetime healthy lifestyle choices.
|Diet Type:||Weight GAIN||Performance||Health||Weight LOSS|
|“Eat Like it is Your Job”||YES||YES||NO||NO|
|Primal + Oats +Rice||MAYBE||PROBABLY||MAYBE||NO|
|Zone (weigh and measure)||NO||YES||YES||YES|
Cheeseburger/Fries/Shake: this is ONLY for the true hard-gainer, the person who is naturally VERY skinny (can see abs, veins all over body, no excess fat at all). Essentially eat anything put in front of you. Obviously not the healthiest thing in the world, only to gain weight short-term. MUST be combined with heavy lifting (CrossFit, etc.)
“Eat Like It Is Your Job“: This is for hard-gainers and hard-chargers (“performance”). No skipped meals, no going hungry. Eat for function, not only for enjoyment. Eat. Then eat some more. Eat after you are full. If you gain significant body-fat from doing this, eat less.
The Paleo Diet, via Robb Wolf. This is the most popular diet among CrossFitters. Restrictive.
The Primal Diet, via Mark’s Daily Apple. More moderate and easier to follow than some systems, but you must be able to be moderate when called for.
Primal + Oats +Rice: Add steel-cut oats and rice products to the above to ensure adequate carb intake. This is our recommendation for most lean or reasonably lean CrossFitters who train hard 5X a week.
Low-Carb Paleo: Good for weight loss, good for people who carry body fat. Good for diabetics.
Ketogenic Diet: Clinically proven to be best diet for weight loss. Very hard to comply with.
The Zone Diet, via Barry Sears. This is the official CrossFit diet.It is difficult to adhere to because of the below requirements;
Zone/Paleo. This is the diet for those looking to squeeze out every last drop of performance from their diets.
This is the diet of Matt Chan who took second place at the 2012 CrossFit Games at the age of 37.
Place in a blender:
1 scoop Isopure unflavored protein powder
1 Baked sweet potato, peeled
1/2 Teaspoon chopped ginger
1 cup skim milk
Dash of ground cinnamon
Hello CrossFit East Bay,
In order to come down from my recent mile-high concept perspective and put some boots on the ground, I will be teaching or co-teaching all classes this week. This is to enable me to get a feel from what is going on in all of our classes and programs as move towards a much more rich and complex program. If you have questions or suggestions about our programs, here or at JLS, I would like to hear them.
I am also doing all of the programming this week as well as participating in all the WODs (Murph will be 1/2 volume).
We often see our clients doing “extra” or “secret squirrel” programming during open gym hours. We do of course, expect and enjoy seeing you do extra work and honing in on your weaknesses.
We do, however, respectfully suggest that our program is a comprehensive strength and conditioning program that the vast majority of you are not likely to improve upon by adding additional heavy lifting. The most common injury that we see is new trainees (under one year of lifting experience) hurting their backs with additional, maximal deadlifts. We also see folks fry their CNS with SS heavy lifting all the time.
If you need extra work to improve outside of class, we strongly suggest that most of you leave the programming of heavy deadlifts, squats, overhead lifts, and to a lesser extent, bench presses to us, as well as maximal OLY lifts and other intense maximal activities.
If you want extra work here is partial list of things we suggest:
This is by no means a comprehensive list but the idea is: work skills and speed when you are fresh: this will carry over into WODs and cannot be done in the other direction (you cannot do perfect form in a WOD, or at least you cannot learn to do it if you don’t already have it).
Phone # 510-910-2919