WOD 04-09-2014

Throwdown Thursday!!!

A. Judging tutorial!

B. Qualifier London ThrowDown’13
3 min AMRAP
– BackSquat
Produce as much power output as you can in 3 minutes.
Score = weight x reps

C. LTD ’13 WOD
A) 90 sec Pullups Max Effort
Score is counted as the best set

30 sec transition time

B) 90 sec HandStand Hold Max Effort
Score is counted as the best set

Nutrition part 3.

Good afternoon guys and girls!!!

As promised here is the last blog of my Nutrition-trilogy. Last two blogs we looked at what kind of food to eat when starting a healthy lifestyle. First of all there was the “CrossFit advice” to: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise but not body fat.” Next we took a close look at a practical output of this: the Paleo Diet. Both of these blogs however did not look at how much to eat. And that is where part 3 enters the arena. Today we will be talking about the Zone-Diet.

The zone-diet (which, just like the Paleo diet, is adopted by a lot of CrossFitters) is a product of the thoughts and theories of Dr. Barry Sears. In 1982 he proposed that a lot of bodily functions and responses could be controlled by the food we put into our bodies. This came about after a nobel-prize winning research discovered that certain hormones that play a key role in diseases -like cancer, heart disease, auto-immune diseases and neurological disorders- were generated by dietary fat intake. In other words: the food we eat that contains a specific kind of fat could lead to us developing a higher risk for many different diseases.

Since then Dr. Sears has done a lot of research on how to use food as a medicine to get the body healthy and to let your body stay healthy. This eventually resulted in an interesting way to measure your food intake: the Zone-Diet.

What the hell is the Zone-Diet? Well let me explain. The Zone-Diet is a way to measure your daily food intake according to macro nutrition levels. Macro nutrition stands for the protein, fat and carbohydrates that your food contains. On the other hand you have micro nutrition which stands for the vitamins and minerals your food contains. But today, to explain the zone-diet, only the Macro nutrition levels will matter.

So you can measure how many protein, carbs and fat you get in during the day with your meals. This is actually not that hard in itself. You don’t need someone coming up with some sort of diet to measure this. Just write down what you ate, how many grams of everything you ate and then look for the macro nutrients on the internet.

An example! Let’s say I had one meal this day with;
100 gr. of Chicken (protein)
100 gr. of potatoes (carbohydrates)
15 gr. of Olive Oil (fat).
With a quick Google search and some easy math this means I got in 15 gr of Fat, 30 gr of Protein and 17 gr of Carbohydrates.

But here comes the usefulness: the Zone-diet lets you see how many of these macronutrients is right for you. That means how many protein, carbs and fat do you need to live healthy, perform well in the box and feel better over all.

This is done by working with useful, easy-to-remember measuring units called blocks. This means, from now on, you will be thinking in blocks of protein, blocks of carbohydrates and blocks of fat when preparing a meal. This will be very difficult in the beginning, but when you get it, it gets a whole lot easier! Stay with me! This is how it works.

1 block of Protein consists of 7 grams Protein.
1 block of Carbohydrates consists of 9 grams of Carbohydrates.
1 block of Fat consists of 1,5 grams of Fat.

Say I want to have a meal like the one above;
100 gr Chicken = (30/7=4.3) 4.3 blocks of Protein.
100 gr. of Potatoes = 17 gr. of Carbohydrates. This is (17/9=1.9) 1.9 blocks of Carbohydrates.
15 gr. of Olive oil = 15 gr of fat. This is (15/1,5=10) 10 blocks of Fat.
So this meal contains roughly 4 blocks of protein, 2 blocks of carbs and 10 blocks of fat.

Now when you cook a meal you want to make sure the blocks are in balance. Say you cook a three-block meal. This means that this meal has three blocks of protein, three blocks of carbohydrates and three blocks of fat. This is a balanced way to get in all your macronutrients. And with different shapes and sizes of people come different meals. A big large guy may need to think in 5-block meals. A smaller guy may only need three blocks per meal.

Zone example

So what to do? Go and figure out what kind of block-meals you need (http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf). Then for a minimum of one week weigh and measure all the food you eat. This will get you really familiar with the block method of measuring and will result in you being able to look at a meal and guess how many blocks you will get from it. But one week of measuring and weighing my meals? Isn’t that too much?! No it isn’t.

It will be a bit more work (5-10 min per day), but it will pay off. Knowing how much you are eating is very important and can help you big time in reaching your athletic goals! If you want to read more about this diet, this book is recommended by CrossFit HQ: http://www.bol.com/nl/p/the-zone/

Well guys this marks the end of my “Trilogy” nutrition blogs. I hope I helped you getting more familiar with food and diets. Now you can start the journey yourselves! Go eat clean and see how much you eat. Need some help getting things started? You can always ask one of the coaches to see how they eat or go see Coach Marlene. She can consult you on nutrition advice, change your eating pattern or help losing weight.

Enjoy the rest of your day and see you next time!

WOD 03-09-2014


A. Test
Whois in for the 100 Club?!

B. 8 rounds of.
– 60 yard (54m) Sprint
– with 90 sec. Rest between rounds

WOD 02-09-2014


A. Mobility 
– Squat botom position
– Front rack

B. Technique
BearComplex & Rope Climb

C. For time
* 7 * 6 * 5 * 4 * 3 * 2 * 1 *
– BearComplex.
* = Rope Climb

1 BearComplex = 1 PowerClean, 1 Front Squat, 1 PushPress, 1 Back Squat, 1 Push Press from behind the neck.
Timecap 25 min.

WOD 01-09-2014


A. Warm up and Mobility

B. For time
– 50 Pull-ups
– 50 KB Swings 24/20
– Run 400m
– 35 Goblet Squats
– 35 Push Ups
– Run 400m
– 25 Box Jumps over te box.

WOD 30-08-2014


A. Handstand Progressions

B. 10 min Ladder
– 2 Burpees/ 2 Pistols Alt.
– 4 Burpees/ 4 Pistols Alt.
– 6 Burpees/ 6 Pistols Alt.
– 8 Burpees/ 8 Pistols Alt.

WOD 28-08-2014


For time:
– Run 400m
– 50 Pull-ups
– 100 Push-ups
– 150 Squats
– Run 400m

Nutrition part 2.

Good day all!!! 
As promised here is number two of my three-part nutrition blog. Last blog we looked at what to eat according to official CrossFit lecture. This blog we will look at the well-known Paleo diet. What is the Paleo diet exactly? What are the pro’s and cons with adopting a diet like this? Should everyone follow the same guidelines? I hope to give you some insight into these topics with this blog.


The Paleo diet is basically a diet where you eat food that the “Caveman” from the Paleolithic Era ate. This food consists of plants (fruits and vegetables), nuts and seeds, and animals (fish, meat and eggs). So basically this has a lot in common with the “CrossFit-recommendation” of what to eat. Eat your fruits and veggies, nuts and seeds, meat and fish and don’t eat anything that’s not natural. So far so good. But there are some rules to follow if one wants to strictly dedicate to the Paleo Diet.

What to eat?
– Grass-produced meats
– Fish/seafood
– Fresh fruits and veggies
– Eggs
– Nuts and seeds
– Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

What not to eat?
– Grains
– Legumes (including peanuts)
– Dairy
– Refined sugar
– Potatoes
– Processed foods
– Refined vegetable oils

Let’s take a closer look at 3 the 3 biggest “Not to eat issues”. Grains, Legumes and Dairy.
3 ingredients of the Western Diet that most people wouldn’t cut out because they feel like that’s
what’s filling the stomach.

1. No grains
Why no grains? Well they are mostly a product of human agriculture. And if you are strictly following a diet that stems from the Paleolithic Era, that means that humans back then where not able to grow and harvest grains like we do now. This also automatically implies that our bodies cannot process grains in a proper manner.  Which means no bread, pasta, rice, oatmeal or anything like that.

2. No legumes (peulvruchten in Dutch).
And what about the legumes? Because they contain a lot of Phytates that could be harmful if eaten in generous amounts. These Phytates could stop your body from absorbing nutrients from other foods like your veggies. Not so good right? There are other sources out there that actually believe the contrary, but that is a discussion too long for this post.
For more info on this topic see http://paleomagazine.com/paleo-why-legumes-are-bad

3. No dairy.
Just like rule number 1 this is up for discussion but I’m just following the strict Paleo guidelines here. Dairy contains lactose, which is very hard to digest for a lot of people. About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.
Sometimes these digestion problems can lead to other health problems. For example cow milk drinking is implicated with a variety of autoimmune diseases including but not limited to multiple sclerosis, type 1 diabetes, Crohn’s disease, and ulcerative colitis.

Most people don’t know they’re lactose intolerant but do have health problems that could be linked to this. Therefore the Paleo diet suggests cutting out any product that contains lactose like milk, cheese or butter to see if this will solve health problems.

Going strict Paleo can really help you feeling more energetic, fitter and better overall. If not it will definitely help you on track to a diet that fits you personally. It’s a good starting point to better overall health and off course fitness performance. Besides that you will learn a lot about nutrition. Something everybody should do.

There is for example a „Whole-30” challenge. In this challenge people try to eat strict Paleo for 30 days in a row. This mostly to see if they can perform better and get healthier than before. Also this can be a good starting point to figure out what kind of food your body accepts and doesn’t accept.
For more info on using Paleo to solve Health problems follow this link http://whole30.com/whole30-program-rules/ or order Diane Sanfilippo’s books here http://www.bol.com/nl/s/boeken/DianeSanfilippo starting with Practical Paleo.

Going strict Paleo does not work for a lot of people. Mostly getting a good amount of calories in will be a challenge for a lot of CrossFitters. Especially for a little guy like me. I need my calories and mostly eating a lot of fat (Nuts, seeds, avocado’s etc) and meat did not work for me. It was a step forward from what I was eating before. But soon enough I noticed that my performance inside and outside the box was lacking.


And this is where we come to the individual Paleo diet. I mostly tell people that I eat Paleo. But I’m certainly not strict. Sometimes I eat legumes, carbs, rice and off course I’ve got my cheat meal once-in-a-while. As I said the Paleo diet works for some and doesn’t work for others. But it is definitely a good starting point for everyone. Use it as a template and add what you need to keep your energy levels up.

Then to close off let’s discuss the term “diet”. I don’t like that term because it implies a beginning and an end. Like you are deciding you are going to eat clean for two months to get some results and then go back to your old crappy eating routine. I like to think of it more as a lifestyle. You want results? You want to get healthy? For the rest of your life? That means your in this for life. Sure have a cheat meal now and then. Eat some ice cream or pizza. Drink some beers or scotch. Live your life! But don’t make it a habit to put crap in your body. Make it a habit to put healthy stuff in you body and you will get results!

See you next week!!