Workout of the Day:
“Kelly”
Five rounds for time of:
400 Meter Run
30 Box Jumps (24/18 inches)
30 Wall Ball Shots (20/12 lbs.)
Camila and Amy gettin' springy!
Fueling Your Body for Performance
Written by Michele Vieux
In today’s fast-paced world, it is easy to catch yourself running at a mile a minute, whizzing though your daily routine, barely stopping to eat…wait, don’t forget to eat!
Properly fueling your body is THE MOST IMPORTANT thing you can do to ensure the highest level of performance both in your daily life and workouts. You should be familiar with the CrossFit Hierarchy of Needs Pyramid (similar to Maslow’s) where, in order to achieve your highest potential level at any stage of the pyramid, you must first address the level(s) below.
Courtesy of CrossFit Journal
In both the CrossFit Hierarchy AND Maslow’s Hierarchy, the base of the pyramid is NUTRITION (food in Maslow’s)—you must fuel your body with well-balanced meals and nutrient-rich foods before you can expect it to meet and exceed the demands you place on yourself everyday and for us, the extra demands of CrossFitting.
To me, properly fueling means:
- Eating the correct amount of food for you. This is different for everyone and depends on your lean muscle mass and activity level.
- Eating mostly vegetables, some fruits, lean protein, nuts and seeds AT EVERY MEAL.
- Avoiding sugar and processed foods.
- Eating 4-6 smaller meals per day instead of 1-2 large meals.
- Drinking plenty of water.
I challenge you to keep a food journal for one week in conjunction with your workout performance log to see any correlations between fuel and performance. If you have questions about fueling up, The Zone Diet, what to eat, how much to eat, or anything else nutrition and performance related, ask one of the coaches and be ready to share your food journal!
I knew the gal that gives me the hardest time was going to rear her ugly head sooner or later! Something about this combo of wall ball and box jumps always forces me to dig deep and tough it out.
Look forward to seeing everyone at 5:30! Whoot and a holla!
Great post M! I agree 100%. This weekend I experienced the impact of letting my diet slip, even a little. A few glasses of red wine and more dark chocolate then I’d like to admit – left me feeling quite lethargic. Those cheat days always remind us of why we eat in the Zone.
Great workout today. I love that one. And I must apologize to all in the 6 a.m. crew for Sarah’s little accident (okay it wasn’t so little and the smell was fierce). Not ever a good experience to encounter…uh especially after a WOD like Kelly. Thanks Cynthia for helping me out. You are a good doggy mommy.
I look forward to coaching the 6:30 p.m. crew. C-Note, go hard and get this girl.
Have a beautiful day everyone!
Dantelope
Hey I’ll clean up dog poop any day. Just don’t ask me to change a baby’s diaper! Now THAT is gross!!
There’s so much info out there about what to eat and when to eat—I get overwhelmed sometimes. I’m pretty clear on what to eat (dairy is still a wobbler), but the WHEN to eat is the hard part. Do I eat within 30 minutes of a workout or wait, or does it depend on if it’s a metcon WOD or heavy lifting WOD? I want to lose fat, so do I wait to eat, and then only eat protein and carbs? And I’ve read that smaller meals throughout the day is metabolically no different than eating the same amount of food in 3 meals.
I’m really looking forward to Robb Wolf’s nutrition seminar on Feb 28th.
Of the benchmark workouts, Kelly demonstrates my progress the best. The first time I encountered her was on August 21, 2008. It was my second ever CrossFit workout and I had to scale it to three rounds, a 10 lbs. ball and a 16 inch box. My time was 19:19. Then, on October 30, 2008, I crossed paths with Kelly again and my time was 36:17 as rx’d. Today, I completed Kelly as rx’d in 32:27. So I improved 3:50!