CrossFit Chester – Nutrition

Nutrition is the foundation for Performance…. not to mention health and wellbeing.

“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.” (CrossFit Journal, September 2002, “The Garage Gym”)

The food we eat has a direct and immediate effect on how we perform, whether it be our workout or any other task we face on a daily basis. Eat foods that “support exercise not body fat”. The idea is to eat foods that were intended for our bodies and avoid as much as possible foods that weren’t. Foods that are high-glycymic (a food’s propensity to elevate or spike insulin levels) should be generally avoided.

In CrossFit we teach 2 different nutritional approaches. The first is the Zone Diet, and the second is the Paleo or Caveman Diet.

Here is a simplified version of the Zone Diet that was published in the CrossFit Journal that you can download as a PDF article. The Zone Diet is a diet that focuses on balancing hormones in our bodies that are released by the food we eat. It uses a 40% Carbs, 30% Protein, 30% Fat model and helps to balance the macro-nutrients that we consume.

Zone Diet

The Paleo Diet, or Caveman Diet, requires that we eat lean meats, nuts and seeds, vegetables and some fruit, little starch, and NO sugar. While the Zone Diet requires accurate weighing and measuring of food, the Paleo Diet does not require WAM(weighing and measuring). The idea is to eat plenty of the above mentioned food throughout the day. We have seen similar results from people who have used both diets. They lose body fat, get stronger and faster, and feel better throughout the day.

For most people, the battle to eat healthy foods and avoid harmful ones is on-going and never-ending. The need to educate yourself and those around you about how to eat healthy is vital.  I personally think that these are great principles to base your nutrition on, especially having tried and tested them both.  It did increase my performance, I did lose body fat and I felt much better in general.  I do however, understand that personal lifestyles/environments can restrict flexibility in Nutrition which can make it hard to follow these principles 100% – but I do believe that people can make the best out of a bad situation and help themselves as much as possible.

If you have any questions about the above please do contact.

CrossFit Chester

CrossFit Chester – 10 reasons to try CrossFit

​Few in the world of fitness can boast about a resume like Matt Chan can. A four-time top 10 finisher at the CrossFit games, he has been one of the event’s most consistently successful participants since it was first held in 2007, including placing second in 2012. Matt is a co-owner of Denver’s CrossFit Verve, voted one of the best CrossFit boxes in Denver in 2013. Here, Matt shares his top ten reasons why you should try CrossFit. 

  1. Results – That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in blood tests and in the mirror.  Who doesn’t want to look good naked?!?
     
  2. GPP – CrossFit is a General Physical Preparedness program that prepares you well for life’s demands.  No matter how simple the task, by practicing a wide array of functional movements, you’ll be increasing your longevity and independence.  Gone are the days of “back and bi’s, chest and tri’s.”  Welcome to a world where routine is the enemy and the certainty is change.
     
  3. Universal scalability – Whether you’re a professional athlete, out of shape, or a retiree, the CrossFit program is adapted to suit the needs of any individual.  We scale the loads, repetitions, or even the exercises and produce the same fitness. Should Grandma do CrossFit?  Absolutely!  Will it look very different from a CrossFit Games-level athlete? Without a doubt.
     
  4. Neurological sufficiency – By practicing functional movements that are inescapable in daily life, you’re learning to move safely and efficiently.  For example, though the deadlift might sound dangerous, any time you pick an object off the ground, you’re completing a deadlift.  By practicing the movement, you’re wiring your body to perform the movement well.
     
  5. Mindset – CrossFitters experience many adaptations to the program, but one of the biggest is the adaptation that occurs between the ears.  CrossFit requires hard work and hard work is uncomfortable.  One of the greatest elements of CrossFit is the mental toughness that it creates and carries into all aspects of life.
     
  6. Off-season training – There are a lot of sports that people participate in that are seasonal (triathlon, skiing, climbing, football…) and require a sport-specific skillset.  CrossFit is an amazing program for off-season training to improve fitness as a whole by developing cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By bringing each of these specific capacities up, athletes perform better in-season.
     
  7. Community – Experience a community unlike any other.  CrossFit at an affiliate, such as CrossFit Verve, is more than just exercise.  You’ll celebrate personal records alongside other athletes (all participants are considered athletes no matter what level).  You’ll have the opportunity to experience community events, such as Paleo potlucks, competitions (as a spectator or as an athlete), team events, learning workshops, and subject matter expert lectures.  Or, you can just come in on an active rest day, and mobilize your tired muscles and chat with friends.
     
  8. Affordability – A point of contention for many people.  There are several options for getting involved with CrossFit, from personal training ($$$), to small group training at an affiliate ($$), to working out on your own utilizing CrossFit.com (free!). The most common route is starting at an affiliate, where you’ll be taught the skills necessary to complete a WOD (workout of the day), be coached through a WOD, and then be cooled down.  Try getting that for $150/month at a “Globo-gym.”
     
  9. A change of pace – Losing the excitement you used to have for exercise?  Well, keep it going!  Because the workout changes everyday, you’ll find yourself clicking refresh on your affiliate’s WOD blog (a guilty pleasure of all CrossFitters) each night until the new workout is released.  You’ll find yourself getting butterflies in your stomach on the way to the gym and you’ll be rushing with endorphins as you leave.
     
  10. Fun – CrossFit is making working out fun again.  This is the biggest point for most people.  By combining elements from the list above, CrossFit will leave you sweating, smiling, and wanting more.  Don’t believe me?  Call a buddy and attend a free “intro class” at your local affiliate.  Most allow one or two free drop-ins to get a feel for the culture at the gym.  If you don’t like one, try another!  

Thanks to GoRecess for this article https://www.gorecess.com/blog/2013/10/9/10-reasons-to-try-crossfit

CrossFit Chester

CrossFit Chester Taster Update

We have done 4 free tasters now and we would love to carry these on and to do so we will need to start charging to cover the cost of the sports hall. We hope you guys and girls understand. So we will be charging £1 per person.

Just a reminder of the tasters we have over the next 2 weeks:

– Friday 18th, 7pm @ Cheshire County Sports Hall (CH2 1PR)
– Saturday 19th, 8:30 am @ CrossFit Warrington (WA5 0LP) This is FREE!
– Saturday 26th, 11am @ Cheshire County Sports Hall (CH2 1PR)

Please let us know if you will be coming.

For the CrossFit Warrington visit we have 18 confirmed and only have 2 places left. Please contact me if you would like to attend. adam@crossfitchester.com

CrossFit Chester

CrossFIt Chester – Taster No 4

Good Morning,

Hope you are all looking forward to the Taster session this evening.

Just a reminder it is at 7pm @ Cheshire County Sports Hall (CH2 1PR)

The Sports Hall have asked us to bring sweat towels so if you remember bring one along.

Look forward to seeing you all there.

CrossFit Chester

Taster 2

CrossFit Chester – Thank you!

Our first Blog!!!!

So it’s been nearly 4 weeks since our first Taster Session and we could have never predicted the amount of support that we have had.  A big THANKS from us at CrossFit Chester!

In every taster we have had 20 – 32 attendees and currently we are at 43 O Club members and it’s growing – we cannot wait till we open the doors to you all.  The Community is the Heart of CrossFit and is one of the main reasons why CrossFit is World Wide and extremely successful. 

Here is a snap shot of exciting things to expect at CrossFit Chester:

  • New Friends
  • Socials – days and nights out
  • Improved Fitness
  • Improved Health
  • Improved Nutrition
  • Personal Bests
  • Humble Competition
  • Competitive Competition
  • WODs
  • Blood, Sweat and Tears
  • And most of all FUN!

If you are interested in joining or just coming to a taster session then please feel free to contact us via www.facebook.com/crossfitchester or my emailing adam@crossfitchester.com / tom@crossfitchester.com – make sure you check out our O Club offer!

The next taster is tomorrow, Friday 11th Oct, 7-8pm at Cheshire County Sports Hall (CH2 1PR), please feel free to bring a friend or two.  

Remember! CrossFit is for everybody whether your goal is to compete or just to get a dam pull up!  We at CrossFit Chester will help you achieve those goals.

Look forward to seeing you all soon.

Team CFC