Thursday: Monster Diet!

Thursday: Monster Diet!

Thursday: Monster Diet!

I’m officially calling every one of you out on your eating habits!  Time to take a look in the mirror and really get down to that last bit of discipline you just can’t be consistent with.  The truth is just showing up to the gym isn’t enough to achieve your fitness goals.  There is no secret nobody should be dieting (diets are short term). I’m talking about your eating habits!

Take a look around at most CrossFit gyms and competitions and you’ll find plenty of dedicated athletes that WOD 5 days a week and can do a pretty decent job but are still ‘loose in the cage’ or just plain overweight.  This isn’t due to a lack of cardio it’s due to an abundance of poor food choices.  Just because you gave it your all for an hour a day doesn’t mean you earned a giant meal from your favorite fast food restaurant.

You all know what you should be doing but I’ll make it easy for you.  Your food is your fuel and if you put junk in your tank you’ll build up deposits and your engine won’t run efficiently.  I’m not going to throw around statistics that I don’t have but I can tell you that your eating habits are far more important than your exercise habits.  You can maintain a kick ass physique by eating right without exercise but you definitely can’t maintain the same physique even with obsessive exercise fueled by preservative carb chemical and sugar laden foods.

Maybe you’re hitting a plateau in your performance maybe you’re ready to move on to All Levels or maybe you’ve set your sights on ‘Trial by Fire’ for the Advanced Class.  Now is the time to adjust your eating habits.  It doesn’t need to be expensive it doesn’t need to take a lot of time and it doesn’t need to be a hassle.  Whether you’re trying to drop major pounds or you want to lose that last layer of fat covering up the abs you know are underneath the formula is the same.

I made a conscious decision at the start of Open Sectionals that I wanted to improve my performance while at the same time lean out considerably and finally be able to see the muscle I’ve worked so hard to get.  I’ve always been pretty good since starting CrossFit about eating mostly Paleo.  Anytime I really want to buckle down I’ll go strict the first month to kick start the process and establish good habits and then allow myself to go to about 85% Paleo.

I keep things simple: eggs and bacon every morning and fruit mid-morning for a snack.  For lunch it’s half a pound of chicken beef or fish with an avocado and a salad of mostly spinach with some mixed greens and walnuts.  Hour and a half pre-workout is my sweet potato (see my previous blog) and then my protein shake post WOD.  All of this is easy and I prep my food Sunday night for the week in my little Tuperwares grab it and go.  I spend around $60 a week to eat like this Monday to Friday.

Pretty solid food plan but I wasn’t eating dinner.  By the time I get home from the gym and am ready for dinner it’s almost 9pm and I’m up for work at 5:30 every morning.  I don’t have the time or the desire to cook at that hour so I needed some serious help to hit those Sectional WODs and train for my ‘Trial by Fire’.


I called upon our very own Stefan Niemczyk and his company eliteEATS to help me out.  He prepares Paleo meals from locally sourced farms that he has developed relationships with personally.  There’s no guess work at all and your own tastes and potential food allergies are all accounted for.  The menu is diverse it all tastes incredible (even when re-heated via microwave) and it’s delivered right to the gym for you to pick up twice a week.  It gave me the ability to eat a solid dinner every night that took no time to prepare so that I could heal properly and fuel my engine right.

The proof is in the results:  I performed very well and consistent for all 5 weeks of Sectionals I PR’d on almost every lift on the interim days my metcon significantly improved and after all of that I still had the ability to pass my test into the advanced class.

It can be overwhelming to go it alone and make the proper food choices when you’re starting on your path to improvement.  A little help can go a long way so why not make it easy on yourself as you try to clean your engine?  Visit or just talk to Stefan at the gym.

-Coach Dan

Thursday’s Training: Heavy MetCon – Mental Fortitude

A. Push Press (sets of 5 reps)

B. 10 Min Cap

  • 1 Floor Length of Weighted Walking Lunges
  • 10 Mountain Climbers
  • 2 Floor Lengths of Weighted Walking Lunges
  • 20 Mountain Climbers
  • 3 Floor Length Weighted Walking Lunges
  • 30 Mountain Climbers…  

C. 5 Mins of Jump Rope Passes

  • Every Break is 5 Burpees

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A. 12 Min AMRAP

  • 5 Man Makers
  • 15 KB Swings

B. Partner 5 Minute AMRAP

  • Heavy Clean & Jerk

C. 6 Min AMRAP

  • Double Unders
  • Every Break = 7 Wallball

Regional Team training