Thursday 5th April 2018
Strength – 3 Position Clean
Conditioning – 5 Rounds for time:
14 Calorie Row
9 Pull Ups
40 Double Unders
Exercise and nutrition go hand in hand.
At CrossFit Whanganui we know this and have seen the proof many times over, when you eat well and exercise regularly your body thanks you in many ways! When everything is in alignment and you get those two major componenets right, its like you are taking a super wonder drug that makes your body recover faster, gives you greater mental acuity, makes you look amazing naked, and even better….makes you better at CrossFit.
This all sounds awesome, and we all know this to be true, but where do we even start with eating well?
Coach Karli is currently studying Nutrition online through Precision Nutrition with the sole purpose of being able to help our community get their diets in line with their goals. Check out these tips and hints that Coach Karli has put together as a starting point for eating well.
Firstly, we start by keeping everything simple. And the simplest way we can put it is this: ‘Eat meat and vegetables, nuts, seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise but not body fat.’ – Greg Glassman
This nutrition prescription was written by Greg Glassman for CrossFitters wanting to improve their performance through good quality and quantity of food. Its worked wonders for athletes from high level Games competitiors to regular Joes at boxes all around the world.
So, how do I start eating better?
Here’s an idea to start- Choose ONE meal time each day to improve on. For example, you could choose to make breakfast time the meal that you will improve. This helps simplify everything, so that just once a day for the next week choose one way to improve that meal!
Ways to improve breakfast:
Eat breakfast – This could be an improvement all in its own – especially if by this simple act it stops you from being hungry by morning tea time and eating anything that comes your way.
Add some vegetables – If vegetables at breakfast seems a bit of a strange idea, then this is a good option to improve your breakfast meal. Cook some grated carrot, mushrooms, tomatoes, chopped onions and add these into an omelette. Or blend a handful of spinach into a smoothie
Prep breakfast the night before – Making a leftover quiche the night before is an excellent way to ensure there is kai ready to eat. Try this very cheap, nutritious breakfast the is dead easy to make…almost unstuff up-able.
1⁄2 cup left over cooked meat
1⁄2 cup left over veges (or frozen cooked veges)
3-5 Farm Eggs
1⁄2 teaspoon salt
1 teaspoon garlic powder
1 teasoon chilli flakes
2 tablespoons chopped fresh parsley (if you have some)
1 1⁄2 cups milk
1⁄2 teaspoon paprika
Preheat oven to 180.
Generously grease a 9 inch pie pan
Spread shredded cheese across bottom of pie pan.
Cover cheese with meat and vegetables.
In a bowl, combine eggs, salt, garlic powder, onions, parsley, and milk.
Beat until smooth then pour mixture over meat and vegetable layer.
Sprinkle with paprika.
Bake in preheated oven for 30 minutes.
Keep this up for a week to start, and then move onto lunches. Once you have nailed eating well for breakfast and lunch, move onto dinner.
Keep it simple.