This action might not be possible to undo. Are you sure you want to continue?
Forging Elite Fitness JK Athletics LLC
CrossFit the Ville
Introduction Welcome to CrossFit the Ville This CrossFit Foundations Guide will serve as a guide to your progress here. This booklet is divided into 3 sections:
Part 1: Learn
This section contains essential concepts for training and nutrition at CrossFit the Ville. This information forms the basis for your success with us. However, mastery of this material is not required to train, as outlined in the next section.
Part 2: Plan
In this section you will goal set and plan out your training and nutrition. As mentioned previously, mastery of the concepts in Part 1 is not required. Part 2 has been designed to be completed with a minimum of prior knowledge. Successful physical completion of this section is requisite for your success here.
Part 3: Do
This section is where most of your day to day efforts will be focused. Your training and nutrition logs are found in this section. Let’s get started with everything!
Forging Elite Fitness JK Athletics LLC
CrossFit the Ville
Part 1: Learn
Your initial workouts at CrossFit the Ville are going to be very much learning experiences. This section is designed to help you with that initial learning process as much as possible. As mentioned in the introduction, mastery of the concepts in Part 1 are not requisite for your success here. After all, you are paying us for our coaching expertise. In fact, you don’t even have to read this section to complete Part 2 or train successfully. That being said, reading this section will result in faster and more significant progress for you in the long term. Part of the educational process will be to redefine mental and physical preconceptions that you might have entering this facility. Our concept of physical fitness differs greatly from the mainstream fitness culture. Instead of mainly long-distance aerobic efforts, we perform short duration, high intensity workouts interspersed with heavy strength training. Instead of following a food pyramid based on processed carbohydrates, we advocate whole food consumption with appropriate amounts of protein, carbohydrate, and fat. We will ask you to redefine mental limitations that you have placed on yourself. “I can’t!” will become a temporary indicator as opposed to a long term forecast. We will help you to change your concepts of what your body can physically perform. You will be amazed at where you will be in three months if you can follow these training and nutrition guidelines. Lastly, let me reinforce our coaching staff’s concept of how we can help you as an individual. We view this as a partnership between you and our coaches. Our coaches will instruct you on all the technical details on how to train and eat, as well as provide the environment to support your efforts. We in turn ask you to execute these directions to the best of your ability. Our most successful CrossFitters have combined our coaching with their own dedication, discipline, and consistent work effort to produce tremendous results.
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, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast.
Forging Elite Fitness JK Athletics LLC
Greg Glassman. Regularly learn and play new sports.World Class Fitness in 100 Words. .CrossFit the Ville Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Crossfit Founder Forging Elite Fitness JK Athletics LLC . Keep workouts short and intense. Routine is the enemy.
CrossFit the Ville Training Concepts Let’s introduce 3 essential training concepts as you begin here at CFTV. Begin to think of two or three goals that you might have for yourself. Intensity – Only after being able to successfully repeat perfect movements should intensity be applied. Nutrition Concepts In a very real sense. We will introduce you to the movements that we use and then work with you to continually refine these movements. Repetition – Once you can successfully complete one perfect movement. In general. We will help you shape and define these goals in Part 2. 3. If we don’t have good form to begin with. This sort of schedule is only possible long-term with adequate nutrition and rest. how often should you come to train? Initially. Once you find yourself at this point. Every 12th week should be a complete rest week. Either completely rest or try a new activity. you should come every other day to allow your body to adapt to these new demands. you will work to be able to reproduce that perfect movement repetitively. Forging Elite Fitness JK Athletics LLC . Form – Perfect form is the only thing you should be focusing on initially. then you are just wandering aimlessly. A good general rule is to reduce training volume by half. No CrossFitting. intensity quickly transforms a workout into something dangerous and non-productive. If you have no destination. Goal setting is an essential part of successful training. 2. it will be helpful to build in periods of training time that allow a more thorough recovery. many people ultimately ramp up to a 3 on – 1 off – 2 on – 1 off schedule. At high intensities even the most perfect form starts to break down. Based on our class schedule. Mastery of basic movements will build a foundation for long-term success with more complicated movements and greater loads. proper nutrition is THE most important thing you can master here. 1. From there. Then you can experiment with two days in a row with one day off. every 4th week of training should be a week of reduced volume and intensity. we recommend coming no more than 3 days in a row without a rest day. Lastly.
We train for performance. the Paleo diet and the Zone diet. Food intake should be adequate to support activity levels. Forging Elite Fitness JK Athletics LLC . We will introduce two eating modalities that follow that concept. We eat to enhance that performance. but not body fat.CrossFit the Ville You can’t out train bad nutrition. Nutrition will form the basis for all of your training success as well as attainment of any body composition goals you may have.
30 days is a suitable amount of time to make a distinct change in your life. It’s not forever. As outlined in the following. Keep intake to levels that will support exercise but not body fat. not just adopt a fad diet. Certain factors in each diet might make one more attractive than the other. little starch. PaleoZone is considered the “holy grail” for Crossfit nutrition. This is just a recommendation from years of experience from the CrossFit community. and the Zone diet with food quantity. and no sugar. you may have to change several lifestyle factors and your daily habits in order to effect a positive change in your fitness. 2002. We are challenging you to commit to an eating habit for 30 days. We try to keep this nutrition thing relatively simple. You have two options when choosing a nutrition modality: the Paleo diet or the Zone diet. Inc. Our CHALLENGE to YOU: Commit to 1 of these nutrition plans for 30 days. fruits and vegetables. Can you do both? Certainly. The two nutrition plans are compared below: Paleo Only certain foods allowed Relative food portions 1-2 week time frame to begin to experience full benefit Zone Any food allowed Specific calculated portions 6-8 week time frame to begin to experience full benefit Read through the guides for each diet and make an informed decision on which one you can reasonably implement. Please see a licensed nutritionist if you have any further questions. and should give you time to experience the benefits of your new eating plan. Wiley&Sons. We recommend getting comfortable with one before doing both. The Paleo diet is concerned more with food quality. We believe that this is something you should be able to sustain for the rest of your life. REMEMBER: We are asking you to make a lifestyle change. Essential Paleo reading: The Paleo Diet. however.CrossFit the Ville CrossFit the Ville Nutrition CrossFit the Ville and trainers are not licensed nutritionist. (Good general read) Forging Elite Fitness JK Athletics LLC . Cordain. nuts and seeds.” That one statement sums up how we tell people to eat. “Eat lean meats. Loren.
It just requires a little forethought and the commitment. and brownies (ouch!). eggs .. amaranth. No. anytime it works for you. Zone Diet Quick Start Guide The Paleolithic Diet Now. somehow. All you're committing to is 30 days. Oh. Clif Bars.as much vegetable matter as you want and a good chunk of healthy fats. cookies. Eat a palm-sized serving of protein . pasta. We haven't even talked about how good you're going to feel. This might be a lot of food for others. It'll be OK.Meat and vegetables. the obvious exception being wine. Forging Elite Fitness JK Athletics LLC . People kick drug habits in the same amount of time. little starch and no sugar. possibly more than you want to (which to me sounds like a great idea). don't see the value in what you've done. no measuring. life style or any other lame-ass excuse you can think of. Will you get maximum benefits from the Paleo diet? Of course not.. Easy. Why the hell are you training CrossFit if you don't want to change your life? If you finish this successfully. Cordain. Including but not limited to: bread. In fact. The Big Bugaboo Here's where I expect the most whining. different time frames for each person. 1996. This is supposed to be life changing. PopTarts. The results are so totally worth it. take a deep breath and settle yourself. spelt. it's not impossible. down. Loren.CrossFit the Ville The Paleo Diet for Athletes. none very long. (Specifically for endurance athletes) The Paleo Diet (Cordain’s website) Paleo Diet (A lot of links to Paleo information and recipes) Essential Zone reading: Mastering the Zone. you can do it. and. aren't happy with the results. Sears. Collins Living. oats. rye. Yes. We'll figure it out together. just relax. granola. Eating regularly may be a radical idea for some of you. etc. some fruit. It's truly amazing. Ditto. rice. and alcohol. liquid carbohydrates and almost all of it is made from grains. Wiley&Sons. quinoa. and then have at it. There's nobody who can't do this regardless of circumstances. Here are the basics: For 30 days you'll commit to a basic Paleo eating plan . Barry. before anybody freaks out about the Paleo diet. big fella let me explain. Inc. barley. Get over it. you can certainly live without a Twinkie. donuts. fish. If you have a little of any of these things will you die? Of course not. Sorry. I'll buy you the first Sonic dog.meat. this eating plan. You get to eat. nuts and seeds. Below are the before and after pictures of Robb Wolf's clients to give you and idea of what's possible with 2 days a week training CF. Alcohol is concentrated. No grains. And I hate to tell you but potatoes are not a vegetable. No weighing. Do this three or four times a day. Easy. 2004. and truly want to go back. It's up to you.
2. All of the fruits and non-starchy vegetables you can eat.) No legumes (peanuts. 3. beans) No dairy products. No processed food. 5. All of the lean meats you can eat. Notice that tofu and beans aren’t in there. corn. How to do this: EVERY MEAL should contain 3 things: 1. If you have a problem with that then you are probably vegetarian. Protein: Take your pick: • Chicken/Turkey 3-4 oz. • Fish/Shellfish 3-4 oz. 6. No cereals or grains (wheat. 4. • Beef 3-4 oz. etc. Please go to this LINK for questions regarding vegetarian Paleo information. • Beef – grass fed • Chicken – free range • Fish – wild caught Forging Elite Fitness JK Athletics LLC .CrossFit the Ville Paleo Diet Ground Rules: 1. oats. • Eggs 2-3 whole eggs Note: Those are your protein choices.
Eating a grilled chicken breast is still better than eating a deep-fried hot dog. Forging Elite Fitness JK Athletics LLC . If grass-fed/free range are outside of your budget.CrossFit the Ville • Eggs – free range and/or Omega-3 enriched We advise people to make these choices whenever possible. that’s fine. Conventional meats will work just fine.
blueberries 3. In fact. it’s a good idea to have these frozen items on hand for quick meals: broccoli. especially: • Broccoli • Spinach • Kale • Cabbage • Asparagus • Onions • Tomatoes Note: More vegetables exist than those listed above. It is healthy and effective. Fruits In order of preference: • all berries • melons • oranges • grapefruit • tangerines • apples Try to eat what is in season and local.CrossFit the Ville 2. you may eat those unless they appear on the “no-no” list below. Carbohydrates: Fruits and Non-starchy vegetables Vegetables – all varieties as much as you want. no and no. Forging Elite Fitness JK Athletics LLC . Frozen fruits/veggies are OK. They usually have salt/sugar added to them. check blood lipids but for crying out loud. just do this stuff for a month! Do you see ANY processed food in this? Any sugar? Trans-fats? No. natural foods and you will thrive on it. We recommend a moderate to low carb diet. Note: Fat does not make you fat. asparagus. Fat Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful • Almonds • Pecans • Walnuts • NO PEANUTS • Avocado – medium sized one • Olive Oil – use as salad dressing – 1-2 Tbs. They are whole. Try to avoid canned fruits/veggies. Ask questions. green beans.
90% is realistic. You don’t need to become a master chef.) All sugars No store bought smoothies – too much sugar! No Dairy (cheese/milk/butter/cottage cheese. corn. Acknowledge. YOU DO. No Latte. No sweeteners or milk products. beans or other starchy vegetables Now similar to the admonition to “eat this at every meal” the “absolutely not” category means don’t eat it! You have a month of introduction in which we will help you get your insulin levels normalized. clean up your digestive health and likely a whole slew of other considerations. Allow yourself to break Paleo once in a while. “I’m too busy to cook”. An excellent quote comes to mind: “If you are unable or unwilling to cook. This also gives you the freedom to eat an unexpected non-Paleo meal. Breakfast/lunch/dinner.) No Mochas. Eat 4-6 meals per day. and snacks between as needed.CrossFit the Ville Drinks: • Mainly water (big surprise). all while losing fat and feeling better. It is scary how many people don’t know how to cook. You need to learn how to cook. 100% compliance is neurotic. No Frappuccino’s No Artificial Sweeteners No potatoes. Food quality matters. Sandwiches and other grab-n-go fast food crap seem to be the norm. Reading through this something might have occurred to you: Do I need to learn how to cook? YES. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed Forging Elite Fitness JK Athletics LLC . Black. but you will need how to do some basic food preparation. If you are “too busy to cook” you need to reevaluate your life. • Coffee/tea is OK. Preferably espresso/Americano. and move on. Just don’t let this turn into a cheat day/week/month/year. The NO List! • • • • • • • All flour products (bread/cake/cookies/scones/tortillas/pastries etc. Plan 1-3 cheat meals into your week. Additional Thoughts: • • • Every meal contains protein AND carbohydrates AND fat. then you are placing your health and well-being in somebody else’s hands”. accept. etc. Lemon/lime wedge OK. Everybody is too busy.
they get up.shtml My Paleo Kitchen http://mypaleokitchen. sugar.blogspot. To that end. You have sandwich stuff and chocolate cake in the fridge. We will detail some simple strategies and recipes below on how to construct nutritious meals in a minimum amount of time. We have clients who were skeptical about changing their eating habits but they are committed individuals and will not accept failure.com/ Paleo Mama http://paleomama.com Performance Menu Recipes Forging Elite Fitness JK Athletics LLC . possibly even tasty meals.thepaleodiet. you won’t eat it. catch the darn thing and get back on. Paleo Recipe Resources The Paleolithic Eating Support List's Recipe Collection http://www. That means you need to stock your pantry and have food on hand to cook nutritious. On the flip side. You CAN do this.com/nutritional_tools/recipes. As was mentioned before. You cannot and likely should not eat out all the time. get all of the starch. All that we ask is that you commit to doing exactly what we tell you for 30 days. enjoy. As day follows night.com/ A Sample of Paleo Recipes from ThePaleoDiet. Scenario: You are at home and you are starving hungry. eating can only follow shopping. we are asking to you take personal responsibility for your own life and to make a lifestyle change. Eat. If they fall off the pony. YOU CAN DO IT Don't get hung up in the numbers.paleofood. This goes equally for good food as it does for bad food.com http://www. we will tell you exactly what to do training and nutrition wise.CrossFit the Ville yourself correctly you are heading towards serious health problems. live your life. You have not been getting the results that you wanted to date. and other crap out of your house. Are you going to go out and buy healthy food or are you just going to eat crap? If it’s not in your house. otherwise you would not be talking to us. After that you can tweak/modify and train/eat differently if you desire. repeat.
com/?cat=13 Forging Elite Fitness JK Athletics LLC .performancemenu.com/recipes/index.CrossFit the Ville http://www.php Robb Wolf Recipes http://robbwolf.
CrossFit the Ville Forging Elite Fitness JK Athletics LLC .
high glycemic load and the gluten issues. Q: There's no bread on here? A: No grains here at all they are pretty high on the glycemic index. We don't want you to go hungry. It's the way our bodies are designed to feed. 1999 by David L J Freed Q: I can't live without booze. nuts and seeds. actually. pasta with spaghetti squash. You're a CrossFitter.CrossFit the Ville Paleo FAQ Q: What is Paleo? A: Meat and vegetables. especially peanuts. Bob. Q: What's that mean? A: The sugar these foods carry is too rapidly delivered into the bloodstream (glycemic index) and the amount is much too high (glycemic load). we want you to replace some of what you're used to eating with other stuff. I can't avoid grains! A: Yes. for example. you can. obviously. Whiskey. some fruit. none. If you're already Zoning and want to shift to Paleo foods. go for it. Wine is not grain-based. April 17. Read this. A: Nope. Q: What about potatoes and corn? A: Not vegetables. beer. They are too high on the glycemic index and carry too high a glycemic load. Q: My parents/wife/significant other/husband/roommates are Italian/Jewish/Armenian/not Cave people/Japanese/Brazilian. etc are made from grains and this is one of the things we want to avoid. Q: What about whole grains? Aren't they good for you? A: No. I'm sure. If you're eating a typical American diet then our major concern at this point is food quality. Q: No beans either? They're good for you. The only difference between “whole grain” and refined white flour is the ratio of fiber to the other stuff. but has a pretty high carb load. you can do it. How much can I have? A: Technically. little starch and no sugar. sorry. Drink it sparingly. Forging Elite Fitness JK Athletics LLC . Q: What about portions? Isn't portion control a big deal? A: Baby steps. Do dietary lectins cause disease? British Medical Journal. It's only 30 days.
If you are then eat something. Forging Elite Fitness JK Athletics LLC . For now. a palm sized serving of protein. Don't go around hungry. as much vegetable matter as you want and a chunk of good fats.CrossFit the Ville We'll address portions/macronutrient ratios and meal timing at a later date.
Q: Hold on one minute! No dairy. Avoid it as best you can. Q: What about when my 30 days are over? What then? A: You'll have a whole new outlook on eating and a new set of skills to go forward with. Give me amounts. Q: What about eating out? A: Same basics apply. Adapt what you do to this plan. Don't eat the bread. A: For you solid number types. Disclaimer: If you're celebrating a significant event – a wedding. fish.. It's an immune system stressor. Veggies are easy. But. Follow the basic prescription. Q: I travel for work/school/because I don't like you. a significant event is NOT having your dog neutered. you can go back to it if you want. here. canned don't even have to be an option. the results you get are going to make you want to continue. fruit plate. Via con dios. frozen steam or brown up in no time. Forging Elite Fitness JK Athletics LLC . tofu. Again. As your performance improves you'll need to dial in your nutrition more and more and you'll be ready.. We're trying to change our lives. either? A: Everybody is allergic to cow dairy to some extent. and it's a big but. and you'll find it's not that hard. or sundown. Reheat or eat cold. after all. Zip-Locs and disposable plastic tubs are your friend. 3-5 ounces of protein (read: meat. 6-10 ounces of veggies. a divorce. Think of this as a chance to break out of your old life. A: Unless you're an air fern. if you must). Evaluate your priorities and make smart choices. practice a little. BUT. Fresh can be eaten raw most of the time. Q: That's a lot of cooking/I don't cook/I can't cook because I don't have a kitchen/I really don't have time for all this. in. out. It's called a Lockdown. Hear us now. getting a haircut. a death. In the end this is pretty simple stuff. coconut or walnut oil. a bachelorette party – Mazel Tov! Enjoy! Just use some sense. eggs. Prepare your proteins in batches and refrigerate until needed. Sub the potato for the steamed vegetables. it's only 30 days.CrossFit the Ville Q: I need more guidance. hash browns. buying a new lawnmower. you're eating now. 2-4 ounces (roughly a handful) of nuts or half an avocado or 1/4 cup of olive. What do I do? A: Prep ahead. Thinking and preparing ahead is the key here. believe us later.
CrossFit the Ville Have more questions about the Paleo diet? More detailed FAQ’s can be found here: • Official Paleo Diet FAQ • Robb Wolf Paleo & Zone FAQ *FAQ courtesy Crossfit North Atlanta Forging Elite Fitness JK Athletics LLC .
even for a lifetime. The Zone diet is mainly concerned about portion sizes and ratios as opposed to specific food choices.CrossFit the Ville Zone Introduction We’ll switch gears now and talk about the Zone diet. Sears defines the zone as an ideal state of body and mind. cardiovascular diseases. The goal of athletes is to reach their peak performance zone. According to some sources. These included diabetes. Forging Elite Fitness JK Athletics LLC . this moment is also supposed to have turned Dr. Zone Diet by Barry Sears The Zone Diet was originally developed by Dr. Back in 1982. He worked as a researcher at the Boston University School of Medicine and the Massachusetts Institute of Technology. Sears believes he can offer a way to make us “stay in the zone” as long as possible. Dr. in which we feel fresh and energized. diseases of the immune system and cancers. Dr. What Is “The Zone”? Dr. Sears has published 10 more books on the same subject. and their inflammatory role in the development of chronic disease. or the time it takes to burn a match. Sears published his first book on the Zone Diet: “Enter the Zone”. This lasts a few minutes. The term is borrowed from the language of athletes. Somehow. In 1995. shortly after his father's death of a heart attack. and function to our maximum efficiency. selling four million copies. Dr. the book became a number one worldwide best-seller. Sears' attention from his own studies of lipids towards a related subject: the relationship between food and hormone production inside the body. Sears began working on Zone Diet in the early 1970s. He has spent many years studying lipids. PhD. Barry Sears. “Enter Zone diet” became key terminology that Sears and acolytes use to encourage people believe this possibility. Since then. the Nobel Prize for Medicine was granted to research that proved a relationship between the hormones called “eicosanoids” and the development of certain diseases.
they complained of losing concentration and of worse results. On the contrary.CrossFit the Ville Although the Zone Diet claimed to be the answer for staying in the zone. many athletes who follow this diet complained that it didn't help them improve performance levels. Forging Elite Fitness JK Athletics LLC .
According to Dr. Sears. the human being ate fruit and meat. Atkins and South Beach Diet. Dr. our eating habits have. If you would like here is an online tool to help with that. This is widely known as the 40-30-30 ratio. Zoneful Thinking Block Calculator Zone Recipe Links Run an Amazon search for “zone recipes” for a listing of zone cookbooks Zone Diet Recipes http://www. food is considered by Dr. As a result. Dr. there is little difference from other dietary theories (e. protein and fat which any individual has to respect in a daily menu. a diet rich in proteins and fats. Dr. According to Dr. and in what amounts. Sears the most powerful drug that our body uses every day.zonediet. Developing this hypothesis. But Dr. the key for a healthy body is a good hormone level.com/EATING/RECIPES/tabid/80/Default. He sees food as an instrument to control the blood insulin level. Sears. On the next page is a good estimate for “Block Prescription” based on body type. So where does the problem lie? We feed our body every day.CrossFit the Ville The Zone Diet History in Theory Inspired by the 1982 Nobel moment.g. while human DNA has not changed much over the last 100. and still get become ill and fat.aspx More Zone Recipes Forging Elite Fitness JK Athletics LLC . The modern individual eats "junk food" which does not fulfill the body's needs. minerals and other important nutrients. Sears doesn't connect Zone Diet directly to vitamins. Sears established the optimum ratio of carbohydrates. Sears even criticized the USDA.000 years. In the prehistoric era. Up to this point. For decades the USDA had encouraged people to eat a diet rich in carbohydrates and poor in fats and proteins.the-zone-diet-recipes. and poor in carbohydrates. In order to regulate hormones like insulin. glucagon and eicosanoids. Sears launched his theory about dietary fat driving from eicosanoids which can lead to certain diseases. the body uses essential substances from food.com/ Official Zone Diet Website Recipes http://www. The problem lies in what we eat.
com/learn/zone-diet-recipes.enterthezonediet.CrossFit the Ville http://www.html B d Tp oy ye S a Fem m ll ale Me diumFe a m le La eFe ale rg m Athle Fe ale tic m S a Ma m ll le Me diumMa le La eMa rg le XLa eMa rg le Ha G rd ainer L eHa G arg rd ainer AthleticMale T ta D ilyB c s o l a lo k 10 11 13 14 16 17 19 20 21 23 25 B a fa t S a k L n h S a k D n r re k s nc uc nc in e 2 3 3 4 4 5 5 4 5 5 5 2 1 2 1 2 1 2 4 3 4 5 2 3 3 4 4 5 5 4 5 5 5 2 1 2 1 2 1 2 4 3 4 5 2 3 3 4 4 5 5 4 5 5 5 Forging Elite Fitness JK Athletics LLC .
CrossFit the Ville Forging Elite Fitness JK Athletics LLC .
CrossFit the Ville Forging Elite Fitness JK Athletics LLC .
You will work with your coach to develop general and specific goals. Bottom line. it will help to keep these Rules for Elite Fitness in mind. Intensity – Apply intensity only after being able to consistently demonstrate proper form. Repetition – Be able to repeat that form consistently. without proper nutrition and rest. For example. etc. strength. it needs to be written to come to fruition. exercise is actually last. we need benchmark 5k/10k/etc. This improved nutrition and rest will support any exercise activities you make. if you are a runner trying to decrease your times. we need to develop separate performance benchmarks as related to your sport.CrossFit the Ville Section 2 Introduction Goals and Guidelines 1. 2. Training Goal 1 Training Goal 2 Training Goal 3 Athletic development: Define benchmarks If you are an athlete coming to us with distinct sport performance goals. Develop training goals Going forward.. Whether it is weight loss. Forging Elite Fitness JK Athletics LLC . times. if you do not make a commitment to sound nutritional practices and rest. you will find that even the most strenuous exercise regimen will not be effective. 3) Crossfit Form – First. perfect your form on one individual repetition. independent of exercise. You will experience significant benefit if you adopt a healthy eating plan and get proper amounts of sleep. These are presented in order of actual importance. Yes. Pick an eating plan and figure out how to do it. 2) Sleep 7-9 hours per night. Define 3 Goals It is important to define you goals and write them down. you will not achieve your fitness goals. Indeed. 1) Eat Paleo and/or Zone.
We will use improvements in Crossfit to drive increases in your sport performance. Forging Elite Fitness JK Athletics LLC . You will actually focus more on your general performance goal than on your specific benchmarks. If you have questions regarding this sheet please feel free to ask a trainer or shoot us an email. Benchmark Goal On the next page you will find an Athletic Skills chart to assist you in setting goals that cover the spectrum of CrossFit. You will condition with Crossfit and practice skills for your sport separately.CrossFit the Ville These goals will not replace the general performance goals you have developed above.
CrossFit the Ville Level I Hips Push Pull Core Work squats: 50 free squats push ups: 10 static hang: 30 seconds sit ups: 30 kettlebell swings: 25 Level II squats: 100 free squats squat: 1 x bodyweight push ups: 30 bench press: 1 x bodyweight rope climb: 20 foot climb. men 24kg women 16kg 400 meter run: 1:04 minutes deadlift: 2 1/2 x bodyweight military press: 1 x bodyweight handstand push up: 10 full range clean: 1 1/2 x bodyweight front lever: 15 seconds sandbag carry: 1 mile with 3/4 x bodyweight 800 meter run: 2:20 minutes 500 meter row: women 1:40 men 1:25 vertical jump: 30 inches dips: 50 on rings dip: 1 with 1 x bodyweight pull ups: 40 dead hang pull up: 1 w/1 x bodyweight muscle up: 15 L-sit: 1:30 minutes row: 5k row for women at 20:00 6k row for men at 20:00 snatch: 1 1/4 x bodyweight Speed Hips Push 400 meter run: 2:04 minutes deadlift: 3/4 x bodyweight military press: 1/4 x bodyweight medicine ball cleans: 10 knees to chest: 10 sitting wall ball: 25 800 meter run: 4:20 minutes 500 meter row: women 2:20 men 1:55 vertical jump: 10 inches dips: 3 pull ups: 3 Pull Core Work Speed Hips Push Pull Core Work Speed L-sit: 10 seconds 2000 meter row: women 9:50 men 8:10 dumbbell snatch: 10/arm Forging Elite Fitness JK Athletics LLC . no feet overhead squat: 15 repetitions at 1 x bodyweight 2 db/kb clean & jerk: 150 reps in 10 min. 1 trip v-ups: 30 kettlebell snatch: 30 each arm men 24kg women 16kg 400 meter run: 1:34 minutes deadlift: 1 1/2 x bodyweight military press: 1/2 x bodyweight handstand hold: 1 minute power clean: 3/4 x bodyweight hanging knees to elbows: 15 thrusters: 45 reps at 1/2 x bodweight 800 meter run: 3:20 minutes 500 meter row: women 2:00 men 1:45 vertical jump: 18 inches dips: 20 dip: 1 with 1/3 x bodyweight pull ups: 20 pull up: 1 with 1/3 x bodyweight muscle up: 1 L-sit: 30 seconds 2000 meter row: women 8:50 men 7:30 power snatch: 1/2 x bodyweight Level III pistols: 10 each leg squat: 1 1/2 x bodyweight push ups: 40 on rings bench press: 1 1/4 x bodyweight rope climb: 20 foot climb 1 trip. no feet overhead squat: 1 x bodyweight kettlebell snatch: 10 minute test 200 reps men 24kg women 16kg 400 meter run: 1:19 minutes deadlift: 2 x bodyweight military press: 3/4 x bodyweight handstand push up: 10 clean: 1 x bodyweight hanging straight leg raise: 20 sandbag carry: 1 mile with 1/2 x bodyweight 800 meter run: 2:50 minutes 500 meter row: women 1:50 men 1:32 vertical jump: 25 inches dips: 30 on rings dip: 1 with 3/4 x bodyweight pull ups: 40 pull up: 1 with 3/4 x bodyweight muscle up: 10 L-sit: 1 minute row: 5k row for women at 21:00 6k row for men at 21:45 snatch: 1 x bodyweight Level IV pistols: 25 each leg squat: 2 x bodyweight push ups: 60 on rings bench press: 1 1/2 x bodyweight rope climb: 20 foot climb 2 trips touch and go.
Record your protein block totals as the day progresses. Record an accurate (food type. amount) description of each meal that you consume. There is also a section for nutrition related notes. Record how you felt 1 hour after consuming that meal. and your general mood. 10 pistols.5 pull ups. 21 kb swings. If following Zone. 12 deadlifts. broiled 2 oranges 4 macadamia nuts No snack Total Blocks: Post Meal after one hour Full Tired P Content Hungry C Sluggish 14 Snack Time: F Forging Elite Fitness JK Athletics LLC . At the end of the day. Description Zone Blocks P4 C4 F4 Breakfast Time: 6:00A 1 cup cottage cheese 1 cantaloupe 12 almonds 1/2 cup plain yogurt Sprinkled w/ pecans Tuna sandwich: 4 oz canned tuna 4 tsp light mayo 1 slice bread served w/ 1 apple 1 oz hummus 1/2 tomato 1 1/2 oz feta cheese Total Blocks: Post Meal after one hour Full Tired Content Hungry C1 F1 Sluggish 4 Snack Time: P1 Total Blocks: P4 Total Blocks: 10:00A 5 C4 F4 Lunch Time: 9 12:30P Post Meal after one hour Full Tired P1 Total Blocks: P4 C4 F4 Content Hungry C1 F1 Sluggish Snack Time: 4:00P 10 Dinner Time: 7:00P 4 oz chicken breast. record ‘Rest Day’. Write down Zone block counts. 15 squats 1 mile run: 6 minutes Mary: 15 rounds in 20 minutes 5 handstand push ups.CrossFit the Ville Work Christine: 15 minutes 3 rounds for time -500 m row. 21 box jumps 1 mile run: 9 minutes Helen: 11:30 minutes 3 rounds for time -400 meter run. If you did not work out that day. compare block totals to goal. 10 push ups. 15 pull ups 1 mile run: 5 minutes Created by David Werner Level 4 CrossFit Seattle Food Journal Directions and Example • • • • • • Meal Record date. 12 pull ups 1 mile run: 7 minutes Chelsea: 30 minutes every minute on the minute for 30 minutes . how many hours you slept. Record your daily workout and your results.
CrossFit the Ville Total Blocks: Nutrition Notes Total Zone Blocks for Day P 14 C 14 F 14 -Lots of energy all day -Really liked yogurt and pecans Total Blocks: Goal: 14 14 WOD “Cindy” As many rounds as possible in 20 minutes: 5 pullups 10 pushups 15 squats 15 rounds completed -struggled on pushups DATE: _______________ Meal Description Zone Blocks P Total Blocks: Breakfast Time: Post Meal after one hour Full Tired Snack Time: P Total Blocks: P Total Blocks: Lunch Time: Post Meal after one hour Full Tired Snack Time: P Total Blocks: P Total Blocks: Dinner Time: Post Meal after one hour Full Tired Snack Time: Nutrition Notes P Total Blocks: Total Zone Blocks for Day P Total Blocks: Goal: C Content Hungry C C Content Hungry C C Content Hungry C C SLEEP: ___hrs F Sluggish F F Sluggish F F Sluggish F F Forging Elite Fitness JK Athletics LLC .
Example below. This usually makes it easy to compare 1-2 weeks’ worth of workouts at once. Date: 2/11 Workout: Back Squat 5 sets x 3 reps Press 3 sets x 3 reps Date: 2/12 Workout: 5 rounds for time: 25 KB swings 25 pushups Date: 2/13 Workout: Deadlift 5 sets x 3 reps Push Press 3 sets x 3 reps Date: 2/15 Workout: “Fran” 21-15-9 Thruster. 95lbs Pullups Date: 2/16 Workout: Clean Heavy Single Date: 2/1 Workout: AMRAP 20 15 pullups 10 Pistols 5 burpees Results: BS: 95 x3 135 x3 185 x3 225 x3 255 x3 Press: 95 x 3 135 x3 185 x3 Notes: Results: 15:27 24kg KB Results: DL: 95 x3 135 x3 185 x3 225 x3 255 x3 Push Press: 95 x 3 135 x3 185 x3 Notes: Results: 5:37 Results: Clean 95 135 185 225(F) Results: 15 rounds Notes: Grip weak Notes: Notes: Felt good Notes: Forging Elite Fitness JK Athletics LLC .CrossFit the Ville WOD Workout Journal Directions and Example This log is actually optional. Some people benefit from being able to record multiple workouts (usually strength oriented) on the same sheet.
CrossFit the Ville Date: Workout: Date: Workout: Date: Workout: Date: Workout: Date: Workout: Forging Elite Fitness JK Athletics LLC .
CrossFit the Ville Results: Results: Results: Results: Results: Notes: Notes: Notes: Notes: Notes: Credits Most of the nutrition stuff Robb Wolf http://robbwolf.com Some of the Paleo sheets Crossfit North Atlanta http://www.com Overall concept and skill levels Crossfit LA – The Biz http://www.com Zone Guide Crossfit Journal http://journal.crossfitnorthatlanta.com Forging Elite Fitness JK Athletics LLC .com Skill levels Dave Werner – Crossfit Seattle http://www.crossfitseattle.crossfitla.crossfit.
CrossFit the Ville CrossFit Downtown Winston http://crossfitdowntownwinston.com Forging Elite Fitness JK Athletics LLC .
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue listening from where you left off, or restart the preview.