How should I eat?

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise, but not body fat.”
-Greg Glassman, founder of CrossFit.

One of the first and most common questions we are asked at Thames CrossFit is, how should I eat to reach my fitness goals? Whether your goal is to lose weight, gain muscle mass, improve your performance, or just look good in a bathing suit, our recommendation always starts with the Paleo Diet. What you eat is critical in determining how you’ll look, feel, and perform. We have put together a whole page full of resources dedicated to the Paleo Diet. It includes a great background of what the Paleo diet is and why it is important, links to additional technical information that will help you understand the science behind it, and a handy step by step guide on how to get you started today!

---

WOD:

A:

Back squat
5 reps x 60% of your one rep max
5 reps x 75% of your one rep max
As many reps as possible x 85% of your one rep max

B:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Skill Levels

This week we introduced our Athletic Levels and Milestones chart. Use this as a guide to find out where you stand, and what goals you’d like to try next. These are great to practice before or after a session, and we’ll be sure to throw as many of them in as possible during our assessment weeks. Who will be the first to reach the requirements for Apprentice?

Click on the image to the left to view and save a PDF version. Also visit our Skill Levels page for more details about the categories.

---

WOD:
Seven rounds for time of:
90/60kg Clean, 3 reps
4 Ring/elevated/normal handstand push-ups

No Globo

I’m guessing that during yesterday’s Light Kalsu WOD more than a few of us thought, “Why? Why am I doing this?!” or, “I’m never going to finish, I’m never going to finish…” Yes, even though our workouts are not always as intense as Kalsu (Light!), they are usually intense. And that’s why we show up.

If we walked into a traditional gym/fitness centre, would we expect to see anyone doing something as simple and effective as jumping rope, let alone a workout as physically and mentally challenging as Kalsu? Would we expect to see other members cheering them on to make it to the finish, walking over afterwards to tell them that what they just did was inspiring, how they understand the hard work that went into it and that they are genuinely happy to see them accomplish it?

No.

What you would probably see are people running on a treadmill while watching tv, or using nautilus machines to grow muscles on muscles, or bouncing away on an elliptical machine for no-impact cardio. I’ve been that gym-goer and chances are you have, too. While I wouldn’t say that system doesn’t work, I would say that it’s missing something ambitious and motivational that is fundamental to CrossFit: truly skilled trainers, challenging workouts that have real life applications and a supportive community that is working just as hard as you are.

These components add up to help us reach a level of fitness and strength that we would never have thought ourselves capable of, particularly within the standard confines of a traditional health club/fitness centre, AKA “Globo-gym”.

What do you appreciate most about working out CrossFit-style, compared to the traditional gym model?

---

Wednesday’s WOD options:
Rest day; Make up a WOD you missed; Work on your weaknesses/skills

or

A. Power clean
5 x 60% of 1RM
5 x 70% of 1RM
5 x 80% of 1RM
(as many repetitions as possible)

B. Snatch
On the minute, each minute for 12 minutes: 1 squat snatch at moderate weight

Light Kalsu

Sam walks among the kettlebell carnage after yesterday’s workout. Tough one yesterday, nice work to everyone for sticking with it and seeing it through to the end. Things don’t get any easier today, so get a good breakfast and get ready to work.

WOD

“Light Kalsu”
100 thrusters 45/30kg for time.
every minute on the minute you must complete 5 burpees.
Scale load as needed

Double Kettlebells all the way!

Phil guts through today’s workout in Manchester. He loved it so much, he requested we do it again. Select a pair of weights that you can handle, this is tougher than it looks.

WOD:
A:
Deadlift
5 reps x 60% of your 1 rep max
5 reps x 70% of your 1 rep max
As many reps as possible x 80% of your one rep max

B:

4 RFT:
with 2 12/16/24 kg kettlebells –
10 squats
10 overhead (anyhow)
10 lunges
10 thrusters
50 m farmers walk

Next Page »