Your health is a reflection of your daily habits. At CrossfitS3 we believe that if you are willing to make a few simple changes to your daily routine, you can enhance and extend the quality of your life. Choosing the right mix of exercise and nutrition might appear simple, but in fact, it is very difficult without well guided knowledge and support . Our coaches are here to provide everything you need on your journey to optimal health. The journey begins with learning to fuel your body with proper nutrition.

A Theoretical Hierarchy of Development –courtesy of

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

Notice that NUTRITION is the base for any fitness program. No matter how hard you workout or how many extra hours a day you workout, if your nutrition is lacking, you will never see the gains you are hoping for. Work to build a strong base by improving your nutrition and the rest will follow.

What Should I Eat
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar”

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

The CrossFit Diet is high in lean meat and protein, unlimited vegetables, some nuts, seeds, and fruit. The diet basically follows a blend of “The Zone Diet” and “The Paleo Diet”.

The Zone Diet

The Zone Diet works on the theory that excess insulin, a hormone that helps control our blood sugar levels, makes us fat and keeps us fat. To control blood sugar levels and consequently insulin levels, you need to get the perfect balance of the macronutrients; protein, carbohydrate and fat in the ratio and quality we were genetically designed to eat. You will follow a low-carbohydrate, high-protein diet that includes moderate amounts of fat. To achieve this perfect balance, foods are divided into protein, carbohydrates, fats and assigned a “block” amount, you are then given your individual block total for the day.

The Paleo Diet
It was only 10,000 years ago that humans settled and began growing large amounts of grains. Prior to this our ancestors were hunters and gatherers. We ate wild meat and seafood – which was lean and high in omega 3 fats, whatever roots, vegetables, leaves and fruits we could find, plus seeds and nuts. The majority of us are still genetically hunters and gatherers and our bodies digest and assimilate paleolithic foods most easily.

Protein: Eat lean protein at each meal. Wild animals are lean and low in saturated fat, so ideally eat organic meat, if not, it should be free range, and grass fed. Do not eat grain fed meat or meat that has been processed with chemicals such as nitrates (like ham).

Carbohydrates: get your carbohydrates from fresh fruit and vegetables, especially those with lots of color. Use plenty of raw vegetables and salads.

Starchy Carbohydrates: cut out all grains and legumes, these types of carbs have many anti-nutrients such as phytates which reduce mineral absorption in the gut, difficult to digest protein molecules such as gluten, and lectins which can trigger auto-immune problems. 1 in 10 people are gluten sensitive and are probably not aware that they are.

Fats: Use fresh raw nuts, avocado and smaller amounts of seeds, (not peanuts, these are legumes). Use cold pressed oils high in monounsaturated fats, such as olive and nut oils.

The Paleo/Zone Diet
When you combine both “The Zone Diet” and “The Paleo Diet” you get high quality foods with the perfect balance of protein, carbohydrates and fat.

Nutritional Services/Programs:
See results quickly when you learn to fuel your body for peak performance. This private meeting  will help you to get started and learn the basic concepts of each diet. You will find out what diet will work best for you. During your session you will receive:
Body Measurements
Shopping List
Learn how to cook, how to shop and how to eat out
1 Week food Log Assessment and Follow up
$75 initial visit

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