Nutrition

Nutrition is the foundation for good health and strong performance. CrossFit is associated with many diets, most notably Paleo, Primal and Zone. As with most things in CrossFit, not only can the work out be scaled to accommodate all fitness abilities, but the nutritional plan can be tailored to meet your individual needs. At Hammer Down CrossFit, we encourage the development of a healthy diet consistent with the philosophy of CrossFit Nutrition. Head Coach/Owner Todd Katz is a certified nutritional counselor who understands that good nutrition is a critical component to feeling great and achieving personal fitness records. Nutritional seminars and challenges are offered to our members in efforts to help develop life-long healthy eating habits and to have fun at the same time! Look for the next nutritional challenge later this Fall! To learn more about CrossFit Nutrition, click here.

January 2014 Nutrition Challenge: (free seminar January 6th at 7:30 PM)

2014 update:  Sweet Potatoes are allowed.  I will not limit the amount you can eat, however, I would caution you to use moderation.  Too much of anything is usually not a good idea.

RULES AND GUIDELINES – Contestants will start each day with 7 ‘points’, each attributed to one aspect of the Primal Blueprint. The 7 aspects are:

Eat real food – meat, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all natural.
Do not eat processed dairy. This includes butter, cheese , yogurt and milk (including cream in your coffee). Raw, organic ok… no more than 2 servings per day. Almond Milk is ok. Goat’s milk is ok.
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and all of those gluten-free pseudo-grains (quinoa!! A high insulin spiking 53! So NO quinoa!).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
Do not eat processed foods. Any processed bars like Zone and Balance bars, dairy-free creamers, etc. Basically, if it’s got a food label stay away from it.
Do not drink alcohol, in any form.
So, if you follow points 1-6 but have a beer with your dinner, you get 6 points for the day. If you have cream in your coffee, you’re down to 5 points. A bagel – 4 points.. Etc. Points are awarded on the honor system. If you have a question about whether something counts as a point or not, please ask.

BONUS POINTS: Please ready carefully as this has changed from previous Nutrition Challenges:

1) Give yourself 1 point per day for using Fitday to track everything you eat. I am happy to help fine tune your macronutrient percentages, but I cannot help you without a detailed reckoning of what you are eating. If you are using another tool that is fine. But please make sure whatever tool you use, has the ability to show the percentage breakouts of each macro-nutrient (i.e., carbs, proteins, fats)

2) Give yourself 1 point per day for establishing and working on a physical challenge (i.e, pullups, muscle ups, double unders, etc…) You must work on your challenge for at least 15 minutes per day to get the point.

Spring 2013 Nutrition Challenge:

RULES AND GUIDELINES – Contestants will start each day with 7 ‘points’, each attributed to one aspect of the Primal Blueprint. The 7 aspects are:

Eat real food – meat, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all natural.
Do not eat processed dairy. This includes butter, cheese , yogurt and milk (including cream in your coffee). Raw, organic ok… no more than 2 servings per day. Almond Milk is ok. Goat’s milk is ok.
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and all of those gluten-free pseudo-grains (quinoa!! A high insulin spiking 53! So NO quinoa!).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
Do not eat processed foods. Any processed bars like Zone and Balance bars, dairy-free creamers, etc. Basically, if it’s got a food label stay away from it.
Do not drink alcohol, in any form.
So, if you follow points 1-6 but have a beer with your dinner, you get 6 points for the day. If you have cream in your coffee, you’re down to 5 points. A bagel – 4 points.. Etc. Points are awarded on the honor system. If you have a question about whether something counts as a point or not, please ask.

BONUS POINTS: Please ready carefully as this has changed from previous Nutrition Challenges:

1) Give yourself 1 point per day for using Fitday to track everything you eat. I am happy to help fine tune your macronutrient percentages, but I cannot help you without a detailed reckoning of what you are eating.

2)

3) Give yourself 1 point for establishing a physical challenge goal for yourself. Give yourself 5 points for achieving the goal. Goals must be measurable and attainable within the timeline given and you must establish and document your baseline by June 7th. Examples: 50 unbroken pushups with a baseline of 15 is a good example. 50 unbroken pushups with a baseline of 40 is not a good example. I have final authority on your physical challenge goal.

4) Give yourself one bonus point per day for doing a WOD. Max per week is 5. If you are traveling email me for a travel wod. If you attend an out of town CrossFit affiliate that counts for a bonus point.

Two-Man Team Competition – This is new for 2013. Within your team you may team up with one other person and compete in a month long physical challenge that may have some mental twists. These physical challenges are IN ADDITION to the physical challenge points you can earn for your team and they do not count toward your overall team score. Winners of the challenge will earn a spot in the September Jon North Olympic Weightlifting Seminar. Coaches are eligible to participate but ineligible for the prize.
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Thursday December 15th 6:30 PM Nutrition Seminar.

Fall 2011 NUTRITION CHALLENGE:

    1. Must Sign up by September 23rd.

Sign up here:
RULES AND GUIDELINES - Contestants will start each day with 7 ‘points’, each attributed to one aspect of the Primal Blueprint. The 7 aspects are:

      1. Eat real food – meat, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all natural.
      2. Do not eat processed dairy. This includes butter, cheese , yogurt and milk (including cream in your coffee). Raw, organic ok… no more than 2 servings per day. Almond Milk is ok. Goat’s milk is ok.
      3. Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and all of those gluten-free pseudo-grains (quinoa!! A high insulin spiking 53! So NO quinoa!).
      4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
      5. Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
      6. Do not eat processed foods. Any processed bars like Zone and Balance bars, dairy-free creamers, etc. Basically, if it’s got a food label stay away from it. (The bar that Sarah eats is ok. Think its called a Sarah Bar)
      7. Do not drink alcohol, in any form.

So, if you follow points 1-6 but have a beer with your dinner, you get 6 points for the day. If you have cream in your coffee, you’re down to 5 points. A bagel – 4 points.. Etc. Points are awarded on the honor system. If you have a question about whether something counts as a point or not, please ask.

BONUS POINTS – PLEASE READ CAREFULLY AS THIS IS SLIGHTLY DIFFERENT FROM PAST CHALLENGES

      • FITDAY – TEAM GETS 100 BONUS POINTS PER WEEK IF EVERY TEAM MEMBER USES FITDAY AND LOGS EVERYTHING THEY EAT USING FITDAY. THIS MUST BE DONE ON TIME AND REPORTED BACK TO YOUR CAPTAIN BY MONDAY MORNING EACH WEEK NO LATER THAN 9 AM.
      • DELIVER SCORE – TEAM GETS 100 BONUS POINTS PER WEEK IF THEY DELIVER THEIR SCORE NO LATER THAN MONDAY 12 PM.  NOTE: Each person must past a daily link of your FitDay account. (Make your FitDay Account Public).
      • PALEO/PRIMAL POTLUCKS – TEAM GETS 200 BONUS POINT PER WEEK IF 50% OF THE TEAM ATTENDS A PALEO/PRIMAL POTLUCK. Any number less than 50% but greater than 20% of team, the team may receive 50 bonus points.
      • DAILY WEIGH IN – GIVE YOURSELF 5 POINTS FOR WEIGHING YOURSELF EACH DAY. (THIS DOES NOT HAVE TO BE REPORTED ANYWHERE. PURELY HONOR SYSTEM).

LOOK FOR MORE BONUS OPPORTUNITIES THROUGHOUT THE CHALLENGE.

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Past Nutrition Challenges

In our past nutrition challenges we measured our results with a workout and noticed a 10 – 30% improvement in performance. The workouts during those challenges were Fran and Fight Gone Bad.