Fitness in 100 Words (The Foundations of Crossfit)
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
Routine is the enemy.
Keep workouts short and intense!
Regularly learn and play new sports
Standards
No Man-Made Starches
This includes all bread, pasta, cereal pizzas, pittas, flatbreads, tortilla wraps and anything else baked!
No Booze
Nothing with a higher volume than 0.5% alcohol. No liquor chocolates either!!
No Sugar
Nothing with 10g of sugar per 100g or more. Plus 3 teaspoons of honey. However no dried fruit (dried mango is basically low guilt Haribo!). Fruit in it’s real form is acceptable.
Nothing Processed
This is a great way to keep your diet super clean.
Processed food falls on a spectrum from minimally to heavily processed the first two examples are acceptable options:
- Acceptable - Minimally processed foods — such as bagged spinach, cut vegetables and roasted nuts — often are simply pre-prepped for convenience.
- Acceptable - Foods processed at their peak to lock in nutritional quality and freshness include canned tomatoes, frozen fruit and vegetables, and canned tuna.
- Not Acceptable - Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.
- Not Acceptable - Ready-to-eat foods — such as crackers, granola and deli meat — are more heavily processed.
- Not Acceptable - The most heavily processed foods often are pre-made meals including frozen pizza and microwaveable dinners.
Logging on sugarWOD
This year we will be logging score each day on the sugar WOD app under the nutrition track. Log your first score on each day and include any notes you find relevant.
If you want to leave comments each day you can do so by scrolling to the bottom of the whiteboard page on sugarWOD and posting a comment. Or if you are a member you can leave comments on our members Facebook page.
Tracking your progress
Always the optimum way to track progress is via multiple metrics. What I would recommend is coming in on a day during the first week to get your InBody scan then taking a couple of photographs of yourself in clothing that will show any changes. Take one from the front and another in profile. Try and take 1st thing in the morning in the same room/lighting conditions. Then compare after 4weeks. You could also take a hip and waist measurement. I would hope to see genuine changes with those who are seeking to lose bodyfat. For those of you who are already lean then the benefits should be seen on with more consistent energy levels and improvements to your insulin sensitivity. Not really trackable but the health benefits of cutting out sugar and alcohol are huge.
Frequently Asked Questions
- Can I eat fruit? - Yes this is totally acceptable. However dried fruit and store bought smoothies and juices are not. Homemade smoothies are acceptable but use your judgement as to the content. If you feel it is too sweet then you should avoid it.
- What if I am unsure whether my food is acceptable? - Most of the time if you are questioning your choice then you should avoid it. However feel free to post on the FB group for a decision!
- Why are potatoes, starchy veg and rice acceptable? - Food in its natural state is always preferable to processed. You should always look to be sensible with portion sizes when it comes to starches however.
