Workout: For time:
30 Handstand Push-Ups
50 Kettlebell Swings, (55, 35)
Have Your Cake And Eat It, Too!
A Transformative Testimonial
“My CrossFit journey started 3.5 years ago. After the first year, I got through the hump of being able to finish the workouts as scaled by my coaches. I was, however, still feeling rather fatigued and couldn’t come to the gym more than twice a week. In a conversation with our coach Eric, I mentioned I was still hitting walls and wanted to know what I could change. I got a very large email from him that evening describing how important nutrition is to our fitness and started implementing it. I finally got exposed to what “eating clean” meant and it worked. I was able to increase the number of times I could come to the gym from two to three… to eventually four times a week. I started coming to Oly more often and I had the energy to stay. I kept that up for another two years.
Earlier this year, I attended the CrossFit-L1 Seminar and one lecture in particular got my attention – Nutrition! I was pretty sure I was following what I had to, but realized I missed a key aspect – measuring (my food)! I was eating clean, but the measurements were never consistent. After the L1, I started measuring and saw some results right away. I started talking to other members in the gym and realized a few others were “counting their macros”. Fellow member Kelly A., in particular, was excited about her own results… so I started following it on my own. Now, I wasn’t only measuring, I had a target. I lost some weight, but without proper guidance, I realized I wasn’t putting on muscle during that process, as was my primary goal. When a friend said I looked smaller, it prompted me to make a change. I reached out to Nadia/Eric around mid-March — I asked what I could do to change (my eating habits). After sending Nadia my current weight, body-type, body fat, goal (maintain weight/build muscle), I was given new targets that were appropriate for my body… and I quickly plugged the information into the MyFitnessPal app. It was all downhill after that! My belly fat shrunk significantly within six weeks, my performance at the gym increased as well. I was already doing well, but suddenly I had more energy and no longer felt sluggish post-workout. I was also able to increase my training to 5-6 days a week. April/May/June lead to a lot of PR’s too (2 or more per week).
- Angie – from 22:40 to 19:26
- Filthy 50 – from 31:14 to 28:12 (and I still suck at double-unders)
- Pukie Brewster – from 12:28 to 7:53
- Helen – from 13:04 to 10:35
- Murph – from 36:54 to 35:46
- Mary – from 9rds+5 to 10+12
- Nancy – from 18:03 to 15:34
- Karen – from 12:28 to 8:47
- Back squat – from 1 rep at 225 to 5 reps at 220
- C&J – 185 to 200
- Snatch – 135 to 152 (above bodyweight)
- Deadlift – 265 to 305
- Front squat – from 1 rep 205 to 3 reps at 215 with a pause
- Power clean – from 160 to 195
Overall, it wasn’t easy, but you get used to it. During the week, I go out to dinner after Oly class and modify the order just slightly. I still eat sweet potato fries on my order and all. I don’t drink as much, but I still cheat and treat myself. After my last Oly meet, I ate a double cheeseburger with bacon, onion rings, curly fries and a strawberry milkshake — yes, a rare thing for me these days. But it was okay, because it ‘fit my macros’. Even still, I do my best to hit my macros daily, including weekends. But if I can’t, it’s okay; I just focus on hitting my numbers again the next day. When I miss, it’s just a day here or there and I try not to miss by much. Planning a day ahead makes things easier and there is always the weekly re-feed when I can take in more carbs. In my case, Nadia did ask me to avoid egg yolk, red meat and pork… and to substitute them with good fats such as avocado, nuts/seeds instead. These (foods) have been the changes my body has craved and it’s really helped me to improve my body composition and fitness overall. Now I get to have my cake, and eat it too… because it fits my macros!”
Working with our athletes in a 1-on-1 capacity is a very time consuming and important process. That said, starting out, we will only be offering Nutritional Coaching to a very small number of members at a time -and- to offer it at our introductory rate of $99/month (with a three-month commitment). This rate will increase to $150/month (with a three-month commitment) starting Monday August 15th. Additionally, anyone expressing interest post-August 15th may foreseeably be placed on a wait-list, whereby we will work to accommodate you in short order as soon as space opens up for us to be able to better serve you. Please email us at firstname.lastname@example.org to start your physical transformation today!