navagate-top02

rotator04

"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

Nutrition

At CrossFit Amundson, we embrace and recommend a specific nutritional plan called the “Zone Diet”. Our contention is that CrossFit is more than an elite fitness and conditioning program: CrossFit is a way of life. The lessons learned in the CrossFit gym are directly applicable to life outside the gym, including the kitchen! Therefore, we find it perfectly logical the word “diet” comes from the Greek root meaning “way of life” – and that eating in the “Zone” is a way of life that supports a healthy body and mind.

The Zone Diet was created by Dr. Berry Sears. The Zone, which Sears debuted in his first book called “Enter The Zone” in 1995, is his term for proper hormone balance. Dr. Sears says that a 40-30-30 calorie ratio of low-glycemic carbs (mostly fruits and veggies) to low-fat protein has several great effects on the body. The first effect is that this ratio of nutrients causes the release of moderate amounts of the hormones insulin and glycagon, which together trigger the release of a flood of feel-good chemicals called eicosanoids. These chemicals help protect your heart, open the bronchi of the lungs and reduce inflammation. A secondary effect of significance to CrossFIt Athletes is the 40-30-30 ratio also leads to fat loss, increased muscle mass and increased athletic capacity.

In addition to the 40-30-30 ratio, the other main aspect of the Zone diet is portion control. Athletes are allotted a certain number of “blocks” of food a day for their size and exercise level. A block, under the Zone system, is a balanced unit of food, composed of the following three sub-blocks: Protein (7 grams – i.e. one ounce of chicken, one egg, 1.5 ounces of fish.); Carbs (9 grams – i.e. half an apple, four cups of broccoli, one cup strawberries.); and fat (1.5 grams – i.e. three olives, three almonds, one teaspoon of olive oil.). According to the Zone, “average” men and women need 14 and 11 blocks per day, respectively, and a 6-foot 185-pound man would use 16 to 18 blocks. At CrossFit Amundson, we encourage our Athlete’s to consume lean and fresh protein sources, and to eat only fruits and veggies as the source of carbohydrate.

Two examples of Zone friendly meals are below:

Meal #1: (4 blocks)
4 ounces chicken breast (4 blocks protein)
2 sliced apples Fuji (4 blocks carbohydrate)
12 almonds (4 blocks fat)

Meal #2: (4 blocks)
4 ounces lean meat or fish (4 blocks protein)
Large salad with broccoli, tomatoes, spinach and cucumber. (4 blocks of carbohydrate)
12 almonds (4 blocks fat)

For a personal consultation on developing an ideal nutritional plan, contactgreg@crossfitamundson.com. Consultations are available in the gym and by telephone. Greg presents monthly one-hour lectures at CrossFit Amundson on the general application of the Zone diet. For additional reading on the Zone diet, we recommend Greg Amundson’s article in the CrossFit Journal called, “Diet Secrets of the Tupperware Man” and CrossFit Journal Article #21.

Additional Resources

CrossFit Amundson Nutrition Seminar Part I [video] CrossFit Amundson Nutrition Seminar Part II [video] CrossFit Amundson Nutrition Seminar Part III [video] CrossFit Amundson Nutrition Seminar Part IV [video] CrossFit Amundson Nutrition Seminar – Part V [video] CrossFit Journal Article #21 on Nutrition & Zone Diet [article] Diet Secrets of the Tupperware Man [article]

Old Site

Archives

Visit our Other Sites

logo-crossfit