BLACK BOX WOD (current skill: shoulder press):
Post loads to comments.
A big thanks to C.J. Martin (pictured here in front of the WOD he created) for being our third-ever Visiting Coach (as part of our Visiting Coach Series). To those of you who attended the Lecture/Q&A and also stayed for the WOD, please post your thoughts/experiences to comments!
Scaling Your Diet by Hari Singh
Everyone scales the WOD’s. Even those who usually go RX’d don’t show up three-on-one-off for years on end. (Anyone who has done 273 WOD’s as RX’d during the last year, please post to comments, so I can reevaluate my position.)
Given that the WOD’s are scalable, either by weight, reps, time, or frequency, it’s worth asking whether there a similar effective approach to diet, something other than all or nothing. There is. The notion that you need to eat perfect Zone-Paleo is as realistic as the notion that you need to do every WOD RX’d.
If you’re making diet a form of religion, I won’t try to convert you. But at least be aware of CrossFit’s equivalent of the Ten Commandments:
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.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The great appeal of Paleo is that it allows you to ignore all numerical details above while pretty much getting all the benefits. Sort of like another religion that isn’t really at odds with the CrossFit prescription. Sure there is a debate about whether you should maintain the same ratios of protein, carbs, and fat (Zone-Paleo) and how many calories you should consume. But at some level, this is like arguing over precisely where in the horizontal and vertical planes you need to get your chin when you’re butterfly kipping. Not really meaningful to people still using the green band. And face it, when it comes to diet, most of our members are still at the band stage. So, for those of you who want some realistic ideas, here is some more from the the link:
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
If you want more good information, go to the CrossFit Journal. If you haven’t already, pay the $25 for an annual subscription (which also gets you access to the entire archives of the journal). There are currently 77 articles on nutrition.
I encourage our members to post their own thoughts and suggestions to comments.