"If you're working out and you're not eating well you will not get the results of this program; you will get half the results." explains Nicole Carroll, director of CrossFit certification.

Nutrition is often overlooked and undervalued, but it is paramount for making strides in health and fitness. When Greg Glassman, founder of CrossFit, defines world-class fitness, nutrition is the foundation upon which all other aspects are built.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.", Glassman.

Think of this definition as a pyramid to the optimal development of an athlete. "Each level builds on the one below it. If your nutrition sucks, these things will not be where they could be if it were more solid.”, Carroll.

Glassman explains that CrossFit favors the 'Zone Diet' because, "an accurate and precise prescription is necessary to optimize physical performance. Finely tuned, a good diet will increase energy, sense of well-being and acumen, while simultaneously flensing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction."

Links to videos of Both Glassman and Carrol speaking on the importance of nutrition are listed below, along with articles further explaining the methodology behind Gassman's nutrition methodology and the Zone Diet. If you have any questions about what path to take with your nutrition any of our coaches would be more than happy to help!

CrossFit Nutrition - Nicole Carrol on the correlation between nutrition and CrossFit.

Part One: Avoiding Disease and Part Two: Optimizing Performance - Nutrition Seminar hosted by founder, Greg Glassman.

Nutritional Blog

Butternut Squash Pasta Sauce

Via #WellnessWednesday “Prep Time: 20min Cook Time: 20min Ingredients: 1 Tbsp Ghee 1 Small Onion 1/2 Red Pepper 1 Stalk Celery Pinch Sea Salt Continued…
Read More

Ooey Gooey Chocolate Chip Pumpkin Bars

Via #WellnessWednesday “Prep time 10 min Cook time 30 mins Total time 40 mins Serves: 16 Ingredients ¾ cup pumpkin puree ½ cup butter or ghee or coconut oil, melted 1 egg, whisked 1 teaspoon vanilla extract 1 cup almond flour ¼ cup tapioca flour 1 cup coconut sugar 1
Read More

Crab Cakes with Lime Aioli

Via #WellnessWednesday “Ingredients For the crab cakes 1 lb Lump Crab 1 medium lemon, juiced 1 teaspoon dried parsley ½ teaspoon black pepper 1 teaspoon salt 2 Tablespoons Lime Aioli (recipe below) ⅔ cup coconut oil ½ cup and 3 Tablespoons almond flour Lime Aioli 1 c
Read More

Pesto & Shallot Hasselback Grilled Sweet Potatoes

Via #WellnessWednesday “Prep time 15 mins Cook time 45 mins Total time 1 hour Serves: 1-2 Ingredients 1 large, round sweet potato or yam 1 tablespoon olive oil 2-3 tablespoons pesto (I made mine with pine nuts instead of pistachios) ½ small shallot, thinly sliced ¼ t
Read More

Tomato Dill Frittata

Via #WellnessWednesday “Prep time 10 mins Cook time 35 mins Total time 45 mins Serves: 4 Ingredients coconut oil to grease pan 8 eggs, whisked 4 tomatoes, diced 2 tablespoons fresh dill, chopped 2 tablespoons fresh chives, chopped ½ cup crumbled goat cheese (optional
Read More

Pumpkin Waffles

Via #WellnessWednesday “Prep time 5 mins Cook time 15 mins Total time 20 mins Serves: 5 Ingredients 2 large bananas, mashed 1⁄2 cup (120 ml) pumpkin puree 5 large eggs 1⁄2 cup (125 grams) almond butter 1⁄4 cup (50 grams) melted coconut oil, plus more for greasing the
Read More

Guest Post: Lamb Taco Fiesta

Via #WellnessWednesday “Prep time 40 mins Cook time 50 mins Total time 1 hour 30 mins Serves: 4 Ingredients For the Yuca tortilla ingredients* 1 cup of peeled, mashed and boiled yuca 2 tablespoons of oil (I used avocado oil) 1 teaspoon of salt (If dough is too wet ad
Read More

Hearty Spinach Beef Frittata

Via: #WellnessWednesday Ingredients: – 10 Eggs, beaten – 2 Teaspoons  smoked paprika – 3/4 Teaspoon Sea Salt – 1/2 Teaspoon Black Pepper – 8-10oz of Raw grass-fed Beef – 1 Small Onion Continued…
Read More

Spicy Grilled Shrimp with Easy Guacamole

Via #WellnessWednesday “Prep time 10 mins Cook time 8 mins Total time 18 mins Serves: 2-3 Ingredients For the shrimp 1 pound raw peeled and deveined shrimp ¼ cup Paleo Chef Sriracha 1 teaspoon garlic powder, divided 1 teaspoon onion powder, divided 1 teaspoon chili p
Read More