Revolution Food Plan: Works On Even The Most Stubborn Eaters…
Practice CrossFit Nutritional Hierarchy
Click Above To Enlarge
“Conversation about the weather is the last refuge of the unimaginative.”
Above is the first edition of Practice CrossFit’s Pyramid of Nutritional Hierarchy. The goal is akin to the CrossFit Pyramid or Hierarchy we all hold so dear. Make things as effective as possible on the lowest possible dose. And if you can’t tell by now CrossFit is strong medicine.
Revolution Starts Today-Join Here
The reason I say first edition is I will undoubtedly change and tweak our Pyramid making it hopefully even more simple, usable and effective as the years come, just as our current diet methods have advanced over the last 10+ years training.
The first Monday of 2011 finds most of being committed to resolutions, goals, ideas, declarations…new versions of us we will do anything today to achieve. The detriment lies in that whatever is inconvenient tends to fall by the wayside. While as typical humans, whatever we believe to give us the most return on our valuable, be it short time on this earth, we may very well stick with for life. Hence why CrossFit continues to dominate providing the best return on body-comp, confidence, and overall health and well being for a very small investment.
CrossFit Hierarchy
As you can clearly see the foundation is food. The only other nutrients more critical for survival being oxygen and water. We just expanded on the bottom quadrant. Not just giving a Paleo Food Pyramid as I’m sure you have seen before. But also giving optimal times of nutrient ingestion, optimal times of fasting, optimal calorie sources, and optimal caloric cycling meant to make the 2011 even cooler than the 2010 version of you. So read on, and once again Join The Re-Comp Revolution, get your measurements, know your values, and take a picture. You need not be local, email me at jbunch@gopractice.biz to play, it free, and we will delve into why it works so good to join up for challenges like this in tomorrows post.
The Guts Of The Pyramid:
Fat-is clearly the foundation. Oh how we love this cholesterol filled wonder which not only helps us burn more fat oddly enough, but helps us reduce serum cholesterol, oddly enough. A year ago this was thought to be heresy, but now even the NY Times has gotten into the hatred of carbs game.
Stock the bulk of your cooler with the most dense source of calories we have. This is not the time or place to revisit all the numerous reasons, as I have many times before, suffice to say these simple things; don’t eat carbs with fat, or cabs at all for that matter and your cool. And fat satisfies Leptin so you won’t be hungry.
Protein-is the next rung and is a little less dense compromising around 30% of our total daily caloric intake. We find our protein sources, meant among other things, to ensure we actually build that precious muscle, and heal that supple tissue.
Veggies-round out the remainder of the day finding a quasi unnecessary place in every meal, but tossing them in to round out every other meal, or just to add bulk is a mute point. So, eat em sometimes, but don’t fret if you miss em, focus more on the bottom two.
Horrible nasty binge food-finds its way to the top of the pyramid awaiting that rare time where we enjoy whatever we wish. I could give you some BS speech about how it activates your thyroxine output, or somehow resets the metabolism-but I’m not sold on that as long as Ive been in the business, and that’s a shit long time.
I will tell you I believe that it relaxes most folks making them more eager to tackle their week if they have this to look forward to. I will also tell you the more full of shit this day is, the more you tend to miss bad food less and less.
The Slopes:
The seven bars surrounding our pyramid represent a day each. A day where there is a specific time where you are to observe a “fed state”(eating or digesting food), or a “fasted state”(easy one). Not only will you not lose muscle by eating less frequently, you will observe heightened insulin sensitivity, and glycogen replenishment, and less obsession with food. Again we are not looking for everything and the kitchen sink, we are looking for optimal results, and that’s what this pyramid delivers.
Food freedom, with all the health benefits of intermittent fasting, fat burning of keto-adaptation, muscle building of protein and calorie cycling, and energized WODs from optimal behavior-not half assed effort.
24 hour fast-This day simply follows your twelve hour binge. The reasons are too numerous for this post. Start with 12 hours, then work up.
2 meal days- these meals should be ultra heavy on fat, and pretty high on the protein side. More than likely, you will stay in a calorie deficit simply because you will not be able to eat enough. Try to get in your required protein, but makes sure fat stays heavy, and don’t fret if you miss a gram or two of protein. Try to put one of these days directly after your fast, and right before your binge.
3 meals- finds us with a slightly bigger eating window, and allows us to add a meal. Reduce some of the food from the two day portions and carry those calories into a third meal.
4 meals- this day would be best served as far away from your binge as possible. On this day bring down some of the fat from each meal, and add a gram or two of protein, including the additional serving your already getting at the additional meal. Essentially creating a protein cycling effect. Add a little more veggies on this day if you desire.
12 hour debauchery- here we find a little mental reprieve where we can consume the otherwise fat gaining, health diverting agents such as candies, pasta’s, breads, whatever. Eat it, but only in that window. After that, begin again with your fast.
Pyramid Math Pareto Style…
As you can see the math is pretty substantial. In fact it follows nicely into the Pareto Principle, or 80/20 rule of life. Remember that 20% of our pea pods will produce 80% of the peas. Or 20% of the people you know, produce 80% of the problems.
Practice CrossFit simply applies the Pareto Principle to diets, and wellness. Achieving tested, optimal results with multiple methods listed above. Pairing the most beneficial techniques from various minds, organizations and experiments I have personally ran, serves as a veritable smorgasbord of how to seriously be a very new you this new year.
Strength:
Rest
For Score
“Cindy”
5-Pullups
10-Push-ups
15-Squats
AMRAP 20 minutes
Post rounds to comments.
12 almost 13 if I wouldn’t have stopped ugh
Thanks for the push and advice Heather!
14 (PR)
1st resolution completed – made it to a 5am! Thanks for letting me play ladies – enjoyed it but DANG that’s early! Admire you gals that do that 3 days/week!
17 (PR)
16(m)
sub GHSU for pullups
15 unmodified
So this 12 hour fasting I can count as while I’m sleeping?!
Yes u can Renee. I generally go from 8pm to 8pm, sometimes going until 11am the following day.
15(m)
13(M)
9 rounds
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10 rounds. First time unmodified.
11 (m pushups)
13rds(m)
10rds(m)
23 rds
15 RDS
12 or was it 10?? Gee, I can’t remember. I think it was ten. Then I did an additional 2 rounds WO pullups because my hands were ripped so bad!! Does anyone have any advice for ripped hands? It’s frustrating to have to stop bc they are ripped and bleeding. I tried gloves but gripping felt very unsecure. HELP PLEASE!!
20 rounds
10 rounds(M – pull ups)
Angie, I am definitely green at the ripped hands thing, but taping my hands saved me this morning..I tore twice last week, with one place still not healed, and the tape kept everything in tact.
Angie, try the tactified wide receiver football gloves like I use. They are thin and help with gripping the bar as well. Highly recommend
15 PR… Finally!!!
I tested tomorrow’s workout tonight. My advice… don’t go balls out in the first minute.
hey, angie. hate to say it, but the route to tougher hands is more pull-ups. aint that a shitter.
in the meantime, during the wod i used to play w that stretchy med trap or (once they’d healed just a bit) a light layer of athletic tape.
post-wod, my tried and true favorite method of repair was corizone gel and band-aids during the day when i needed my hands most, and then open air once i got home and thru the night…yep-even thru dishwashing and an after-wod shower. airing them out w the residual gel seemed to speed recovery time.
15 rounds
9 rounds PR Unmodified baby!!
First time unmod for anything with pull-ups in it… Feels good!
15 rounds for the old man – missed matchin my PR by 15 squats but what the hey, this too will pass!
Jon, King, Kerry, Justin all in the 22 to 24 range I believe – awesome work! Ahhh to be young again
7 rds M
I’m bummed I missed you Heather, my alarm didn’t go off and I woke up at 5! Decided to give evening class a try and a big thank you to Nicole for awesome training!
17 rds
14 rds
14 rounds PR
Damn pushups killed me. I actually am very pleased with my squats.
24rounds
17