Fixing Your Diet

Written by Elijah Christie

           You know your diet needs some work, but where do you start? There is so much info out there, diets to follow, things to cut out, foods to add in. It really seems like mission impossible. So how do we simplify, and break this up into digestible chunks? Im going to give you three ways to start fixing your broken diet.

            You don’t need a complete overhaul. You don’t need to cut out sugar, go low carb, eat paleo, and drink your greens all at once, along with exercising 6 days a week. Most people feel crappy because their body’s physiology is not working correctly. Why isn’t it working correctly? Nutrient deficiencies. Almost everybody, regardless of how good they think their diet is, is missing out on key nutrients that help their bodies function properly. A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals from food alone. The most common nutrient deficiencies I see are the following; water/hydration, vitamins/minerals, lack of protein (especially in women and men with low appetite)  and essential fatty acids. So how do we take care of these common deficiencies? We keep it simple. Start drinking more hydrating liquids (WATER,) add in a diverse variety of fruits and vegetables as well as lean protein sources into your diet.

            Now that we have begun getting the essential raw materials we need to thrive we can start focusing on food intake—what and how much. Sure, we can count our calories, and measure out all our food. But in reality that is never going to help us tune into our bodies and become aware of our needs. So how can we portion our meals in a simple yet effective way? We can use our hands as guidelines. Men can start with two palms of protein dense foods at each meal, two fists of vegetables at each meal, two cupped handfuls of carb dense foods at most meals and two thumbs of fat dense foods at most meals. Women can do this same thing but start with one handful/fist/thumb of each. This is our startingpoint. You still need to tune into your body and pay attention to your hunger cues. Did you feel satiated, energized, or maybe stuffed and bogged down after that meal? Adjust accordingly.

            Ok now that we have addressed eliminating nutrient deficiencies and managing our calorie intake without counting we can start to fine tune. We can start talking about things like food composition based on body type. Most people can be divided into 3 body types. There are ectomorphs: Naturally thin and lean, can seemingly eat everything and typically tolerate carbohydrates very well. They have lots of energy, fast metabolisms and cant seem to stop moving. Then we have mesomorphs: Naturally athletic, they put on muscle easier than most and do great with a balanced approach. They seem to take excess calories and turn them to lean muscle. Lastly we have endomorphs: Naturally larger individuals that seem to put on weight easy and typically do not tolerate carbs well. Their engine tends to sit at idle and are naturally less active. If we can identify our body type we can start to adjust the composition of our food. For example, ectomorphs could begin by adding an additional handful of carbs to their plate at each meal.

            Remember, there is no secret formula, there is no perfect approach or blueprint that will work for everyone. If you want to be successful long term, you need to connect with your body, pay more attention at meal time, understand what makes you feel good, and understand your hunger cues. This takes time, this takes practice. You can’t expect to be a master of your nutrition over night.

CrossFit WOD, June 20, 2018

June 20th

Clean Complex – 3 position pull (1-1-1-1-1-1)
Hi Hang Clean
Hang Clean

Use to build and warm up for metcon.
Clean Pull Under (3-3-3-3-3)
No Dip Hi Hang Clean

Work on pulling yourself into a squat. Modify to power + front squat.

Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Metcon (Time)
10 Rounds:
3 Deadlifts (70% 1RM)
6 Pushups
9 Wall Balls

CrossFit WOD, June 19, 2018

June 19th


1-Mile Run (Time)
Max Effort 1-Mile Run

Core Series:
30sec hollow rocks
30sec arch rocks
10 plate OH sit ups
15 V-ups or C2 pikes

L1 hold instead of rocks

CrossFit WOD, June 18, 2018

June 18th

Metcon (Weight)
5 Sets:
3 BTN snatch grip push press + 1 snatch balance
Metcon (Weight)
BTN snatch grip push press

Metcon (Time)
9 Ring Muscle Ups
12 Box Jumps 40/30
7 Ring Muscle Ups
12 Box Jumps
5 Ring Muscle Ups
12 Box Jumps
Metcon (Time)
18 Burpee Chest to bar Pullups
12 Box Jumps 30/24in
14 Burpee Chest to bar Pullups
12 Box Jumps
10 Burpee Chest to bar Pullups
12 Box Jumps

CrossFit WOD, June 16, 2018

June 16th

Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon (Time)
3 Mile partner relay
*Must do 400’s

20 Minute cap.
Metcon (Time)
At 20 minute mark begin:

Toes to bar (V-ups)
Cals on machine

Bike or row or ski just stay on one machine for the whole wod.

Partners can break up work as they wish.

15 minute cap.

Metcon (Time)
At 35 minute mark begin:

L2= 50 Burpee pull ups
L1=75 Burpees

Partners can break up reps as they wish.

No cap.

CrossFit WOD, June 15, 2018

June 15th

Snatch (2-2-2-2-2-2)
Working up to 85%
Deadlift (10-8-6-4-2-2-2)
Building deadlift for metcon.

Metcon (Time)
7 Rounds:
1 Snatch 80% 1RM
20 Wall Balls
50 Double Unders
Metcon (Time)
7 Rounds:
1 Deadlift 80% 1RM
20 Wall Balls
100 Single Unders

Cash Out
Metcon (AMRAP – Reps)
3 minute AMRAP: Pistols

CrossFit WOD, June 14, 2018

June 14th

*Waiter carry
*Farmer Carry work
*Core work

Metcon (Time)
800m Row
50 DB step ups 40/25#
800m Run
20 Stone to shoulder 115/95#
Metcon (Time)
400m Run
20 D-ball over the shoulder 70/50#
400m Row
50 Step ups 25/10# Plate

Cash Out
Turkish Get Up (2-2-2-2-2-2)
Metcon (Time)
100 Sledgehammer hits

CrossFit WOD, June 13, 2018

June 13th

Hang Clean (3-3-3-3-3-3)
Metcon (Weight)
3 Hang power clean +3 Front squats

Metcon (Time)
3 Rounds:
15 Cal Row
15 HSPUs
Metcon (Time)
3 Rounds:
15 Row
15 Burpees

*HR Pushups if missed Tuesday

CrossFit WOD, June 12, 2018

June 12th

Beep Test (AMRAP – Rounds and Reps)
This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.

Metcon (AMRAP – Reps)
20 min EMOM
Odd rounds do 1 round of Cindy
Even rounds bike 112/8 cals
Metcon (AMRAP – Reps)
20 min EMOM
Odd rounds do 1 round of 3 pull ups 6 push ups 9 squats
Even rounds do 100ft sled push

Cash Out
Metcon (Time)
10 Bar muscle ups

CrossFit WOD, June 11, 2018

June 11th

SOTS Press (3-3-3-3-3-3)
In the bottom of your snatch position, do behind the neck snatch grip press.

Between sets hit 15-10 TTB. Make these as tight as possible with legs straight and feet together.
Overhead Squat (5-5-5-5-5)
Between sets hit 20 C2 pikes or work on toes to bar.

Elizabeth (Time)
Clean, 135# / 95#
Ring Dips
Metcon (Time)
KB Taters
Bike (cals)