Reminder: there are no longer open gym hours on Sunday. We will still have yoga at 9 am.
My personal journey towards the CrossFit Games began shortly after Mid Atlantic Regionals in 2011. After a disappointing finish I was tired of being weak, so I made it my goal to become stronger in all of my lifts. I spent the next six months doing primarily strength training. Half of my time I worked on slow lifts, ie squats, deadlifts and presses, the other half I focused on olympic lifting. I did some shorter met cons that were less than 12 minutes and I made sure that I was not over training. After the initial six months I moved back into a more “traditional crossfit” style of training, with more met cons – albeit heavy met cons – but still kept doing strength and olympic training at least 3 days per week. I have gone from struggling to stay at 180 lbs body weight to a steady 190 lbs.
Over the past year my lifts have increased as follows:
- Back Squat: 365 – 420
- Deadlift: 405 – 470
- Front Squat: 285 – 320
- Clean and Jerk: 255 – 310
- Snatch 205 – 275
For the next two and a half weeks, my teammates and I will be doing strictly corrective training focusing on specific imbalances that will make us even stronger going into the Games.
In addition to altering my training, I have paid close attention to my diet to find out what works best for me. A typical day in my includes at least 200 g of protein and 120 g of fat. Carb intake varies depending on the day and the amount of training that I do. If I can eat more, I usually do.
- Breakfast- meat and nuts – I rotate but pork and steak are my favorite meats 30-40g of protein.
- Post workout protein shake in the morning – 40g of protein with 40-60g of carbs.
- Lunch- Meat with a salad – 30-40 g of protein.
- Mid Afternoon Snack- 30-40g of protein.
- Dinner – Meat and veggies – 30-40g of protein. Veggies typically sauteed in butter or coconut oil.
I try to vary the type of meat that I eat and include some fatty cuts as well in order to keep my saturated fat intake up.
Finally I maintain a very strict supplement regimen. I take all of “the five” foundational nutrients that I recommend to all of my BioSig clients. HCL, Fish Oil, Zinc, Magnesium and Vitamin D3. I also take a B Vitamin Complex, Methylator, and recently began taking Sinew Plex for my shoulders. Pre-workout I take Arginine and BCAA’s. I’ll add Java Stim too if it is a heavy workout. Post workout I make sure to take a high quality whey protein along with some form of carbs and more BCAA’s. I’ll add Taurine and Magnesium for faster recovery.
Our success this past weekend was by no means a solo effort. It took the combined efforts of the entire team to take the CFW team to the Games. You will hear more about their training, diet and supplements later this week.
My advice to anyone who wants to get stronger: take some time off of the Crossfit met-con cycle and spend time just doing strength work. You will come back to Crossfit stronger and ready to tackle the workouts faster.