09202017- Macronutrients 101


Macronutrients – you may know them by their abbreviated name ‘macros’ or as made famous by the popular hashtag #IIFYM (If it fits your macros). We aren’t going to get into that whole thing in this post but I wanted to do some quick education on what they are and the roles they play in our body.

What are they?

Macronutrients are the nutrients that your body needs in large “macro” quantities as they supply you with energy. These three fuel sources are proteins, fats, and carbohydrates.


“The king of macronutrients,” proteins play a wide variety of important functions within your body but are the one that people tend to consume the least of.. Proteins are made up of smaller substances, called amino acids, which make up just about every tissue, cell, and chemical in your body. Each gram of protein that you ingest is composed of amino acids, combined in a specific structure and order. In most cases, proteins are rapidly deconstructed, unless your body has an immediate need for that particular protein, and then their amino acids are reordered, repurposed, and used to fill some other need within your system.  Some proteins form enzymes and hormones, others build and repair tissues.


The delicious, oft-misunderstood macronutrient. Made confusing by the low-fat craze of the 90s. I’m here to assure you that fat is not to be feared, but should rather by viewed as an essential part of a healthy diet. These nutrients are the most calorically dense, packing a powerful source of energy. Fats are also vital for the processing and absorption of many vitamins and minerals. They’ve also been shown to exert powerful benefits on the function of the immune system, heart, and brain. Bonus: they are extremely satiating.


Carbs superpower is their absorption rate and efficiency. Of the three macronutrients, they are the quickest to absorb and put to use. In order to be put to use, they must first be converted into glucose – which is actually a fairly simple process. Any glucose that isn’t immediately needed is turned into glycogen and tucked away in your liver and muscles for future use. They are great fuel for the central nervous system (your brain) and during high intensity exercise. An important thing to point out is that carbs are often demonized and people can be tricked into thinking that low- to no-carb eating is an effective diet plan. The key thing to keep in mind is that not all carbohydrates are created equal! Simple carbs, such as those found in white bread and sweets, lead to spikes in blood sugar levels and hunger pangs shortly after consumption, so it makes sense to avoid those. Complex carbohydrates, on the other hand, are slow-burning. They contain significant amounts of fiber which help you feel full longer and are beneficial to consume around workouts.

If you’re interested in learning more about what your macronutrient ratio should be here is a good resource that addresses eating for your body type.


Snatch Development

Workout of the Day:

With a partner complete:

2000 meter Row

100 Burpee Box Jump Overs

100 Pull Ups

*switch as desired, but one person works at a time*

09192017- Run/Push Press/Swing

Kicking off the week with Rowing, Wall Ball, Sand Bag Cleans and Push Ups #crossfit #cf414

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5 rounds of:

Deadlift with 2 sec lower x 5 reps

Tempo Ring Row x 6-8 reps

Workout of the Day:

For time:

Run Around the Block 

20 Push Press (135/95 lbs)

40 Kettlebell Swings

Run 400 meters

15 Push Press

30 Kettlebell Swings

Run 200 meters

10 Push Press

20 Kettlebell Swings

09132017- Pre and Post Workout Nutrition

Running, Overhead Squats and Toes to Bar #crossfit #cf414

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From Coach Sam's latest blog post:

I’ve gotten the question about eating around your workouts a couple of times at the gym so I thought I’d address the subject here.

I’ll cut straight to the point – if you’re a generally healthy person who exercises regularly (read: not a competitive CrossFit athlete, Ironman/woman, bodybuilder etc.) you probably don’t need special workout nutrition strategies. Eating healthy, well-considered meals before and after your workouts should be enough.

When we think about feeding our bodies prior to a workout we are focusing on getting nutrients that can help:

  • Sustain energy
  • Boost performance
  • Hydrate
  • Speed recovery

And when we’re done exercising we want foods that help us to:

  • Recover
  • Reyhdrate
  • Refuel
  • Build muscle

Although this may not be the answer you’re looking for – the best pre- and post-training meals will combine some combination of high quality carbohydrates, proteins, healthy fats, and some fruits/vegetables which should help to address all of the above. Another important consideration is what sits well in your stomach. Listen to your body! For example, if you do okay fasting for an early morning workout just make sure to get in a good meal afterwards or if you are a 7pm’er and can’t stomach a full meal before bed after your class, just get a good quality snack in. Or, if you work out after work and had a satiating lunch that may tide you over for your workout. If not, get a small snack in right before.

Some of my favorite things to eat around workouts are rice cakes with various toppings, hard boiled eggs with a little avocado, a couple bites of leftover protein, roasted sweet potatoes, or a piece of fruit.

Want some more detailed information on workout nutrition? Check out this detailed post – http://www.precisionnutrition.com/workout-nutrition-explained.

Let me know what your favorite pre- and post- workout meals/snacks are in the comments!


Snatch Development Work

Workout of the Day:

Complete 5 rounds for time of:

15 Hang Power Snatch (75/55 lbs)

30 Sit Ups

45 Double Unders