Jan 20 2014 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
 | [email protected]
 | (330) 620-5128

Jan 20 2014

Jan 20 2014

Welcome to a brand new week!

Do you have a baseline on your nutrition?

As with most Monday’s I find myself at the end of a weekend of eating, drinking, and merriment and desperately in need to getting things back in order – nutrition wise. But what is back to normal? Is Normal correct for me? What would happen if I eat normal every day for a year?

The answer is entirely dependent on What and How Much I eat. And the only way to know that is to take an honest assessment – I’ve got to weigh, measure, and calculate what I’m eating in a day or given set of days. It’s not really that hard to intensive to do and will give you a world of information about where you currently stand. A couple of techniques that I like:

Grams and Spreadsheets – Certainly the most old school and intensive method but you really can’t go wrong with a simple scale and a spreadsheet that calculates everything out. Weigh and record everything you eat then just let the spreadsheet do its work to give you how many calories/P/C/F/etc. are in your daily diet. After you spend the initial set up time you’ll find that your diet doesn’t really change all that drastically so it’s pretty easy to keep up to speed. This is what I’ve done for years, since before CrossFit, and it works for a geek like me.

MyFitnessPal – Is an online/mobile calculator and tracker that several people and coaches at the gym have used to track What and How Much their eating. Along with being completely set up and easy to use it also travels with you on your mobile device so you don’t have to remember what you ate later in the day when you’re recording the day – you can just do it on the fly.

Zone (and other methods) – More specifically with getting a gauge of what you’re eating each day and not with what you should be eating The Zone uses a Block counting method, Weight Watchers is similar with their points system. You still weigh and measure and record food but it’s simplified down into “Blocks”. At the end of the day instead of being left with raw numbers like 2300 Calories from 142/104/80g of P/C/F – you’d get something like 17/15/10 Blocks. So it’s like a spreadsheet but simplified. The Zone will also give you some direction when assessing the strength of your diet.

Whatever method you use you’ll notice the same goal – “What am I actually putting into my body?” This is the starting point. If you don’t know or answer something like “I’m pretty sure I’m eating about what I need to” then I can tell you with certainty that you’re leaving potential gains out on the table. Figure out where you stand and only then can we look at what changes we need to make.

Squat Mondays
High Bar Back Squat
1×8 65%
1×8 70%
1×6 80%
1×6 85%

Front Squat
1×5 (70%, 75%, 80%, 85% – Increasing for 4 sets of 5 reps)


– 10m Cap-

Comp Work
12 min to find 2RM Hang Power Snatch
– Then –
4 Hang Power Snatch 85% of established 2RM

5×5 Bench Press – If you are unsure of technique or you’re working of something you learned in high school STOP, watch this video and then wait for a coach to help you. We don’t bench often for a reason – most people mess it up and hurt their shoulders.

For Time:
10->1 C2B Pull Ups
20 Double Unders

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