Snatch 2-2-2-2-2

3 Rounds
400m Run
21 Hang Squat Snatches (75/55)

Min 1: 15 Burpees
Min 2: 15 KB Swings
Min 3: Max Calorie Row
Min 4: Rest

Momma’s Quote of the Week:  “There’s nothing more important than our good health–that’s our principal capital asset.”—Arlen Specter

Nutrition tips from Box Rox magazine:

Nutrition Basics – 5 Rules Every Crossfitter Needs to Follow

Whatever your goals – fat loss, improved health, better performance – make sure you are following these important principles.

Nutrition basics – Practicing CrossFit without any regard to nutrition is similar to only having “one oar in the water,” according to CrossFit Founder and CEO Greg Glassman. Diet is crucial to optimising health and performance, supporting the reasoning as to why Crossfit Nutrition is the foundation of the CrossFit pyramid.

‘Sound nutrition, obtained from a high-quality diet in optimal quantities—as determined by the individual—provides the necessary foundation for continued progress and maximum adaptations from the program’ CrossFit HQ

Crossfit Pyramid with nutrition at the baseCrossfit Pyramid with nutrition at the base

© CrossFit Inc

You wouldn’t expect to jump straight into the main class and be performing WOD’s with RX weight without having first completed your foundations. Why does this occur with nutrition so often? We all need to be doing the foundations of Crossfit nutrition Every. Single. Day. It needs to be a lifestyle, something that is a habit and that you enjoy. This is what I call WORLD CLASS BASICS. The basics of nutrition don’t come in a shiny tub with a list of 20 different ingredients. The basics can be the mundane stuff – prepping meals, eating more vegetables, limiting alcohol consumption or getting to bed early.

When you do nail the nutrition basics, the effect on performance and health are incredible.

CrossFit is unique in that as it is constantly varied, it can stress all of your energy systems, mental capacity and push your body to limit – all in a one hour class!! If you do not employ world class basics to your Crossfit nutrition then you are not giving yourself the foundation to reach your potential.

Here are 5 world class basics to focus on now:


The fact is that the majority of people underestimate the impact that eating enough vegetables has on health and performance. The intensity of CrossFit means that your body requires more support than the average joe. You need to be supplying it with a variety of nutrients. In addition to this a recent meta-analysis concluded that a higher consumption of fruit and vegetables is associated with a lower risk of all causes of mortality, particularly cardiovascular mortality. There is no supplement that has this kind of effect!! Adding more vegetables (particularly green veg) into most meals is where you need to start. Add kale/spirulina into your morning smoothie, spinach to your omelette and a variety to your lunches and dinner. Bottom line is to eat vegetables at every meal.


Finding what works for you is so important. One man’s meat is another man’s poison. This takes a little bit of awareness. Do you have those days when you feel superhuman?! Just note down what you ate in the meals leading up to this. Additionally note down what foods you ate when you feel like death and everything feels like 200kg!

Don’t follow someone else plan, evolve your own.


Deciding what to eat for breakfast, lunch, dinner, snacks, pre workout, post workout etc etc etc…it can become overwhelming. The sheer number of decisions we have to make regarding food is staggering. Employing some simple strategies to minimise the stress of making these type of decisions can help you focus on other areas like training, work and your social life.

  • Meal prep – you don’t have to prep every meal for a whole week but maybe just cook extra from dinner or roast some meat and veg a couple of times.
  • Get some go to meals in your locker – this could be a good smoothie recipe, a quick tasty superfood salad lunch or a spicy stir fry. Having these quick go to meals allows you to stay on point with your Crossfit nutrition regardless of the situation.

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