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Wednesday August 26, 2015 CrossFit Stapleton- Denver, CO







A good nutrition plan should meet the following criteria:

Properly controls energy balance in the body (Energy in vs. Energy Out)

  • Energy in vs. Energy out
  • Positive= weight gain
  • Negative= weight loss
  • Neutral= stability

Provide nutrient density (The ratio of nutrients to total Kcal content in foods)-

  • High Density: Bright/Deep colored fruits/veggies, High fiber/unprocessed grains, lean meats
  • Low Density: Table sugar, soda, white flour

Achieve health, body composition, and performance goals-

  • Improved body composition/health/performance
  • You need to have a balance of all 3 health markers
  • Specializing will not promote optimal results (focussing on 1- ie: weight loss) and will often cause deterioration in overall health and longevity

Honest and outcome based-

  • Is your current regimen working? Ask yourself this… If its not change it up!
  • Clients need to be honest with themselves
  • Results? Only consistent good nutrition will yield actual/long term results
  • Be honest with yourself when:
    • Logging food (measure/research/etc.) DONT BE LAZY
    • Tracking workouts


Questions? Email! 



A. Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
– Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
– Rest 60 seconds
Dumbbell External Rotations x 8 reps each @ 2020
– Rest 60 seconds

B. In teams of two, with only one partner working at a time…

Complete as many reps as possible in 6 minutes of:
Wall Ball Shots

– Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:
Rowing for Kcals



WOD – Partner AMRAP 15 Minutes:
250m Row
15 Ball Slams (30/20)
50 Flutter Kicks
P2: 150m Farmers’ Carry (55/35) Switch when carrier returns/ Pick up reps where partner left off
MyZone: Sprint/ Red

Rest 3-4 minutes.. then..

AMRAP 12 Minutes:
5 Box Jumps (24/20)
10 Renegade Rows (30/20)
20 Russian Twists (30/20)
40 Mountain Climbers
MyZone: Pace/ Yellow

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