2018, Let’s Begin.

With goals established for 2018 (See previous post), and the final big family gathering (feasting) of the season complete, it’s time to kick off 2018.

Moving away from building strength and focusing on the looming C.F. Open 2018, it’s time to spend a little more time on MetCons and less on pure strength. This means more EMOMs instead of the AMRAP Plus One programme to supplement C.F. Watford programming. My weakness remains barbell cycling, a key likely component of the Open WODs, and so this is entirely logical; I know I can make big improvements here within the next 2 months.

Nutrition-wise, it’s back to the successes of the second half of last year. Keeping with 40% complex carbs, 35% protein, 25% fat, it’ll look something like:

Breakfast: 80g Huel

Snack: Huel Bar or pressed fruit bar

Lunch: 120g Flavoured Rice, 120g Chicken

Snack: 10-15g Nuts

Dinner: 1 x Takeaway tub-sized meal with rice / sweet potato, loads of veg, 200g (approx) chicken/fish.

Post-WOD: 40g Huel + 35g Whey protein.

Pre-Bed Drink: 200ml Semi-skimmed Milk + Cocoa powder.

This is pretty balanced and typically brings me up to the 2400KCal range; I do monitor as best I can with my Garmin Vivoactive HR, with heart rate monitor band, but it’s never perfect, only a reasonable gauge. I must ensure that I’m getting my carbs in about 30-45mins before the workout, typically in the evenings, so that I’m primed for the session.

My recent DNAFit Fitness Diet Pro test threw up a few added details in there which directly affect my nutrition but I’ll write about those in a future post.

So, until the next time, LET’S DO THIS! See you in the box.




Little Balls of Go Faster Food – A Review

All comments in this review are mine alone, without any influence from the product supplier/manufacturer.


Kate’s story, “Back in 2000, Kate radically altered her family’s diet to help her husband, Mark, who was struggling in his training for the New York Marathon. Mark’s performance was totally transformed! Kate didn’t last long playing the dutiful wife to the heroic marathon runner. She decided to run a marathon herself. And the rest is history!”. Not only did she take her nutritional knowledge and apply it to her husband, she subsequently “guinea pig’d” herself and enjoyed personal success; not content with that though, “Her best-selling recipe books and education programme are used by Olympians, Great Run, 220 Triathlon and the GB Youth Winter Olympic Development Squad.” – What better endorsement is there?

With thanks to HelsBels at  “HelBels – Running & Fitness Blog“…. I was given the opportunity to review “Kate Percy’s Go Faster Food“. As with previous nutritional reviews, this too is ‘all natural’; indeed, I am unlikely to review products that aren’t.

So it was with high hopes and expectation that I opened a neatly packaged box of 3 types of “Go Faster Bites” and the book, “Go Faster Food for the Active Family“. I’ve broken up the review below in to the “Bites” and the Book.


The Bites

Contents. The Go Faster Bites are a cold-pressed fruit product, similar to others on the market, but have been specifically tailored to suit pre / during / post exercise. Not only that but rather innovatively they have been delivered in 3 mini-mouthful-sized balls; you don’t have to eat a whole bar in one go! Gluten-free (key in my house), dairy free, and with no refined sugar. The contents are all natural and are as inflammation-free as I think it’s possible to be.

Boost. Date, Raisins, Coconut, Gluten Free Oats, Coconut Oil. Higher in fruit sugars and starchy oats, these little balls of energy are designed to give you a literal sugar boost right in time for an intense workout, or to kickstart and endurance event.

Refuel. Sultanas, Dates, Apricots, Sunflower & Pumpkin Seeds, Linseed, Oats, Honey. Delivering a slower-release carb inject, these are tailor-made for “on the go”, to keep you going throughout endurance events, or in between competitive events such as CrossFit comps, 7s Rugby events, 5-a-side comps, etc.

Repair. Dates, Raisins, Roast Hazelnuts, Dark Chocolate. Some fruity carbs, a dollop of protein, a little chocolate, -ideal to recover from any event.


Quality. One thing I noticed from the outset was the high quality ‘processing’ of these balls. All too often with similar products, I’ve come across small pieces of pit or a fruit stone; I think you just come to accept it – however, when you dive in to a cold lake for a long-distance swim, only THEN to discover a sharp fragment wedged in your teeth, it really does wind you up! So far, nothing of the sort with these little beauties. Smooooooth throughout. I’ve ‘tested’ 11 so far, that’s 33 balls, and it was one of my key criteria to look out for.

Look & Taste. They taste great. I’d expect nothing less. In this era of advancing health nutrition, taste has to be king. There are so many competing products on the market that to taste poor, regardless of performance, would be to sink your own ship; if it doesn’t taste good, it won’t get eaten. Without any refined sugar (a little honey in the Refuel balls), none of them are overly sweet; for me that is absolutely perfect. I don’t have a sweet tooth, preferring the delicate taste of coconut and hazelnuts to that of a rich, milk chocolate.

Performance. I’ve intentionally left this paragraph to the end, so that you would read all the way down the rest of the post to get here. How do I assess performance in a food? Well, knowing what they were designed for, I decided upon using the fact that I train so early in the morning, and having fasted for 8+ hours, to assist me.

0600 hrs Training – BOOST. 3-4 mornings a week, I conduct specific olympic lifting training, aiming to increase strength. I need sugar in my body to generate the power necessary to through 115kg in to the air. Typically, I’ve downed an apple or banana, plus a mug of coffee, but it’s either not enough or doesn’t digest quick enough to deliver and I find tired legs dominating about halfway through the session. For 4 mornings in a row, changing nothing else, I switched out the apple/banana for the “Boost” balls. Of course, this is hardly scientific and may well suffer from a placebo effect, but it’s as good as I can do with only 4 packs. However, I can honestly say that for those 4 mornings, I felt a genuine difference. Eating them 30 mins before the active portion of the work, there was a significant difference in the fatigue in my legs compared to a regular morning. I was able to do more, for longer. This should come as no surprise, and you might say “well eat more before a workout then” but at that time of the morning, I just can’t. These suited me down to the ground.

1030 hrs mid-Morning – REFUEL. After a workout, I typically have 80g of Huel for my breakfast. This keeps me going until about 1100 when I start to look at my watch and wonder why the morning is taking so long; I’ll usually eat about 10-15g of mixed nuts but am unhappy with the amount of fat that goes with it. For the same 4 days, I ate the Refuel balls instead and staved off the cravings quite happily for another few hours, no insulin-slump occurring either.

1930 hrs Evening Workout – RECOVER. I’m not sure I can really measure any tangible effect of these little bad boys other than to say that I had these immediately after 1830 CrossFit workouts; the increased protein is required for muscle repair, while the chocolate carbohydrate hit refuels tired body and mind – these are also my favourite tasting, by far. Typically, I head straight back to my cave for dinner about 45-60 mins later, these are a lovely filler in between that.

Recommendation. OF COURSE I RECOMMEND IT! Didn’t you read above?!


The Book

The book was an eye-opener. Unlike other recipe books that I’ve looked over, this one is very targeted. As per the balls, the first target is to those conducting sporting events; the second target is to families, more specifically, active families. Immediately, this appeals to me. With my 4 warrior princesses, 3 of them at the start of their active journeys, I take this stuff super, uber seriously. 


Contents. The book is well-structured, beginning with the bit most recipe books neglect, “Why”. Why nutrition is important, why we need to tailor it to our needs, why childrens’ nutrition is different and increasingly important, especially to keep them active and adventurous. It breaks “why” down in to “easy science”, logically taking you from one step to another, covering macro and micronutrients, the need for balance, and the ills of processed foods  the bit I love the most is the emphasis on preparing and eating together too; it’s something that Mrs Nomad and I absolutely believe in. I’ve been coaching CrossFit and associated basic nutrition for 6 years, learning a vast wealth of knowledge over that period. However, this book just gave me the tools to be able to articulate it to a whole new audience; I don’t mean just kids, either. I also mean adults for whom typical approaches haven’t worked.

Recipes. This is the bit that saddens me the most; I’ve not been able to get stuck in to nearly enough recipes!! Because I spend the majority of my time holed up in a cave, away from my action princesses, I haven’t had the resources or time to make the beautiful range on offer. Instead, I’ve had to stare longingly at the photos. However, having been through the ingredients and nutritional values in each meal, you can logically deduce who they’re focused on, and for what aspect of training/recovery/daily life. The recipes are simple to make. There’s nothing complicated in there at all, making this entire ‘programme’ 100% accessible for all.

Utility. Given the obvious target of this book, it has immense utility in planning and supporting both an active lifestyle and sports training. I am sure that there must be similar products on the market but this is the first I’ve had an opportunity to review. While I do live like a hermit for much of the week, with nothing but a microwave, kettle and fridge/freezer, I am going to attempt to adapt some of these recipes to suit my twice-a-day training regime. It’s the run up to Christmas now, and so any attempts to regulate or control my diet will likely crash down in the excitement and over-indulgence of the season, but when I return to strict training in January this book will underpin all that I do.


Examples. Again, I’ve left the best part of the review for last. For me, the absolutely best parts of the book are the specific “active kids” examples; rugby players, runners, swimmers…there’re multiple interviews with children right at the top of their game, Olympians and Champions of the future. I read these articles and come away feeling intensely motivated for my own children. Thanks Kate!

Recommendation: Of course. It wasn’t going to be anything else, this is an excellent product in its own right.

Gains, Losses, Goodbye Instagram

Wow. Well, what a few weeks it has been. Utterly maniacal at work, I’ve been unable to blog since my Jiminis Insect Protein bar review. Even then, it was a few weeks before that too. I promise to get back on track as of now. In that time, there have been gains to the Snatch (oh yes!), the Thruster (vom!), and I’ve said goodbye to Instagram. I’ve reviewed my own outlook and perspective on my fitness, nutrition and goals. It’s been a busy time, that’s for sure.

Starting in reverse order:

Outlook. I’ve written about it before; I am competitive by nature. I always was while growing up and used to play a lot of rugby, sprint a lot of races, and jump in a lot of sandpits. My aptitude my have been somewhat debatable but I competed. I am motivated by competition. It’s what got me through the Commando Course, and it motivated me to leave the Army for the Royal Marines (competition against myself). As I’ve grown older (😢) so I’ve moved away from rugby and ahletics, no longer spend time yomping around the hills and sleeping in bushes, and instead found CrossFit. At the same time, I’ve hit a point in my career where I’ve taken on a lot more, and where family situations mean I simply don’t have the time to compete at weekends. That may change in the future but not yet (standfast the 10km OCR I have coming up this Sunday). But I still work best under the pressure of competition. So what? So I’ll be using my time in CrossFit Watford more wisely to identify specific individuals and compete against them. It’s what CrossFit should be about anyway but we tend to be a little ‘British’ about it over here…very polite. I’ve also begun revisiting those things that motivated me to push myself to great lengths before and will regularly refer back to a few ‘totems’ such as the Commando Dagger and Dartmoor Map above.

Nutrition. I’ve not been eating enough to build mass and strength. Simple. I have been carefully managing my intake to not appear flabby and soft. Appearance-first. Well, you can’t put on muscle mass and stay trim easily. I’ll now be upping my intake, still monitored, to at least 2500Kcal per day, and to 40% Carbs, 30% Protein, 30% Fat. Close to Christmas, I’ll reevaluate and begin to focus on conditioning once more.

Instagram. Instagram made me sad. I’ve concluded that unless you are happy to take your top off (which noone wants to see of me!), make awesome food, or take amazing photos, then Instagram just isn’t going to work (oh, and post at least 5 times a day). After a year, I have the total of 240 followers, even though over 1500 have followed/unfollowed (highly irritating). I only joined to try and build an audience for this blog but the time taken to fight for followers in a congested domain (fitness) wasn’t worth it. I found instead that I was rearranging coffee pots, contriving situations, and staring at my phone during workouts. I noticed a horrible narcissism developing and I got upset every time I saw someone in better shape than me (perceptively, everyone). So, I’m taking that time back. Goodbye Instagram. I’ll still be on Twitter @nomadiccrossfit though!


Now, the successes.

3 weeks ago, CrossFit Watford, “15mins to a heavy Thruster”. Previous best of 90kg. New Personal Record of 100kg!

2 weeks ago, at home in the garage, @amrapplusone programming to work up to a heavy Snatch. Previous best of 77.5kg (achieved only about a month or so ago). I fought and fought for this, failing 3 times on the way up. 80kg. Boom. I have chased and chased this for 2 years or more when I finally took 75kg after years of trying. I was ecstatic all day after this. Done at home, with a York Beefy Bar (no spin) and 1″ hole mixed plates, this went up easier than I was expecting. It took a lot of working up to, granted. I couldn’t have achieved this on a 6am session, for example. However, I’ve reset my numbers on the Amrapplusone programme and will continue to push onwards.

There we have it, all caught up. Well, the main events anyway.

As I endeavour to write more often again, what would YOU like to see on here?

Let me know.

Jimini’s Cricket Flour Protein Bars – a Review

The review you are about to read is my own work, my personal opinion, and has not been influenced by the producer/distributor of the product.

Yes, you read that right. Cricket Flour. From Crickets. You know, Grasshoppers.

Jiminis Protein and Energy Bars

Unless you’ve been living in an isolated bubble from environmental change conversation, you’ll have seen a slow but assertive rise in the discussion about the farming of insects as a potential protein source for the the future. Billed as a sustainable way to alleviate the problem of providing enough protein to fill this globe’s need for food, insects have been pounced upon to save the day. As you might expect within western nations, the thought of eating insects hasn’t really gone down all that well. But marketers being clever people, they always find a way around it.

Despite evidence disproving the sustainability angle of eating insects (here), I’d like to introduce you to Jimini’s Cricket Flour protein and energy bars. I read about them while researching alternative protein powder sources for sports supplementation and boldly approached them to ask for freebies in exchange for a review- who doesn’t like a freebie!?

Enthusiastically, they swiftly despatched 4 bars to me, 2 of the protein bars and 2 of the energy bars. I distributed them around our coaches in CrossFit Watford and their thoughts are incorporated in this.

In order to overcome the squeamishness of the western European market, they’ve done away with presenting insects to us in an “I’m a celebrity…” fashion. Instead, the insects are bred (they are animals after all), killed (or left to naturally die, I don’t know), dried out and powdered. That ‘flour’ is then what is contained in the bars.

Ingredients. And a top way of doing it it is too. Containing nuts, fruit, a little honey, and some spices, they look and feel a lot like the explosion of other cold-pressed ‘paleo’ bars on the market. They taste almost identical too. And the texture is no different. In fact, the very best thing that I think I can report is that you would have no way of knowing that insect powder makes up a significant portion of it, without looking at the packaging.


Taste & Sugar. They are nice. Very nice. What’s not to love about a sweet snack bar that you know is ‘healthy’? They’re not too sweet either. I tried the energy ones (still containing over 5g of protein per bar) and wasn’t left with the sickly taste that often come a from sweetened products. They’ve got the balance right there. Still, there was over 14g sugar (honey) in each small energy bar. Typically, you don’t find added sugars in a cold-pressed fruit product and I wonder why it was felt necessary.


Protein. Despite them focusing on crickets as the source of protein, there’s actually more pea and sunflower protein than that from crickets. I do find this a little disingenuous but nothing out of the ordinary; you see, in order to gain a comprehensive and more complete amino acid profile, you need multiple sources, you can’t rely on one. The protein bar versions have approx 8.2g of protein each, as I say.

CrossFit. I typically train at 0600hrs. This requires waking at 0520 and I’m not able to eat much beforehand. I used 2 of these bars, 1 per morning, to see if I had enough energy to get through a morning’s Strength and MetCon workouts. Normally, I eat an orange or have a teaspoon of peanut butter as it’s mostly all I can stomach at that time. Although it was only 2 workouts, I can say that I had more endurance than normal for the hour period. I put this down to the honey in each bar and it’s prompted me to include a little more sugar in my pre-WOD. I can’t vouch for the effects of the protein though, I think that takes a little longer 😀


The flavours are nice and varied. My favourite was the Banana & Dark Chocolate.

Allergens. Responsibly, I have to mention that those with seafood allergies need to steery well clear of any product containing insect matter; the same reactions came develop! Enough said on that one!

Summary. I liked these bars. Taking the insect element out of it, I found them to be tasty, with a good texture and not sickly. They have a bit more sugar in than I am personally used to but this based on my own approach to macro-nutrients and should not be taken as a negative. As I write above though, they may have powered me to a bit more in my workout than my usual early morning feed. I RECOMMEND this product if you are looking for something a little different in your diet and take the view that insects just might be the future of mass protein intake.

Strength down, Engine up. Happy for Now.



Sweating and heaving my way through the 3rd round of 800m Run + 21 x Power Cleans (@60kg) yesterday, it struck me that my barbell cycling and basic strength has taken a bit of a dip recently. Entirely expected, this is due to the increased attention that I’ve placed on training for the Swim/Run event coming up and the associated decrease in time therefore spent in CF Watford. I had initially worked it so that I’d still be getting enough CrossFit time in but work has a habit of rudely getting in the way of my personal life and so I had to make the decision to focus on one thing at a time!

Of course, it was also notable that my third 800m run was almost as fast as the first! So, what I lose in one area, I gain in another; let’s face it, barbell work is a lot more fun than running though so once this event is over, while I’ll keep up the open water swimming, it’s back to the box for strength!!

Open Water Swimming


Having tried 3 lakes recently, I’ve settled on one that I didn’t even know existed until last week. Merchant Taylors School, Northwood, has a beautiful lake that is open to swimmers every Wednesday evening during the warmer months. At £6 per session, the 750m loop is a little puddle of heavenly joy. The school provides ample parking and  wonderful changing facilities to the managerial ‘club’ from Hercules Events. What I would say though is that while the chalkboard might read, “20C” as the temp, this is only true for the shallower areas of the lake! There are certainly some cooler spots that unexpectedly leap on you as you splash your way around the circuit 😀 I completed 2 laps (1.5km) this evening in 33 mins. The limitations of my Garmin were evident though – it is absolutely ninja at calculating pool swims but ropey outdoors; I did know this to be the case before it was purchased. That said, it could have been the app I was using – next week I’ll use the stock triathlon app that comes with it.



I didn’t manage to get out on a long distance run last week. 7 miles the week before as far as I’ve succeeded in so far. Keeping at around 7min 30sec per mile, I am quietly confident about the event overall. I’ve not yet practiced transitioning from swim to run but liberal application of Shea Body Butter should make the job easier! 😀 😀


In amongst the endurance work, I have been enjoying 3-4 sessions of CrossFit per week, including garage sessions too:


I had intense Glute DOMS from Rear Rack Reverse Lunges (90kg) 2 days prior. I’d have hoped for at least a minute faster than this but to be honest, I was happy to get through it alive 😀


  • Carbs: 35%
  • Fats: 30%
  • Protein: 35%

Total KCal: 2300 + exercise deficit

This continues to be my plan, but with a recent tweak. While I set my total at 2300KCal based on bodyweight and requirement to get a little bigger and a little stronger, I didn’t take in to account KCal expended during exercise. This has resulted in my weight remaining pretty stable at 82kg. Since receiving my beautiful Garmin Vivoactive HR for my recent birthday, coupled with the heart rate strap, I have begun tracking my expenditure a bit more. Now, this is fraught with error, I get that – in order to not blow my good work prior to Summer hols, I am taking that watch’s assessment and reducing it by 10-15% before adding the total to my daily intake requirements. I shall continue to monitor body composition over the next month or so to note changes.


So, there’s the update for now. Once things calm down a bit with work and training, I’ll pick up the blog a bit more. Until then, have a peaceful and safe evening, wherever you are. x

Setting an Example, Out at the Front, not at the Top.


We are the Coaches.We are empowered and entrusted to develop the health and wellbeing of athletes. We have a responsibility to Deliver. We Set the Example. We Lead from the Front.

This statement I firmly believe in and I would like to take this time to break it down.

The Whiteboard. Being a coach to athletes is not about being at the top of the whiteboard, day in and day out. As a coach, there is certainly a degree of credibility that comes from being in the top few % though. Who is going to follow the person who doesn’t demonstrate a strong level of all round fitness, regardless of their competencies. At least, not in this game, perhaps more so in elite, specific sports where the coach is intentionally detached from playing but who has demonstrated high levels of competence as a dedicated coach. In fitness, you trust the person who demonstrates fitness. As coaches, it is our job to make those around us better than us and so there will always be people above us on the whiteboard. Plus, time spent coaching is time spent not training which will have an impact.

Communication is about more than words. It is the sum of our words and deeds. Simply put, we cannot expect athletes to listen to what we say if we don’t follow it ourselves. We are being watched ALL THE TIME. Our words are just part of what we are saying. How we act, how we move, the example we set…these are powerful messages. Don’t get me wrong, I am hardly the most virtuous CrossFitter out there. I like chocolate, I like a little cake sometimes and I drink too much caffeine in the form of Monster Zero (yep, I do); I may or may not have a secret thing for Cool Doritos too. But in front of the athletes (and 80% of the time generally), it’s professional, competent and leading by example. While on communication, be careful to not overstep the bounds of your own knowledge – not rumour or heresay, knowledge. Bad advice and guidance, no matter how well intentioned, is bad advice and is not guidance. Seek help the moment you are outside your comfort zone. And then go and dive in to the books and learn!

Programming. If we are following completely different programmes then how do we sell our programme to the athletes? Standfast those on competitor programming vice General Physical Preparedness (although CrossFit opposes this view too), but if you turn up and stroll to the other end of the box to do your own thing while others are sweating in a heap on the floor then it screams, “this programme isn’t good enough for me but it’s good enough for you”. Back to my previous point about not being top of the whiteboard, you still have to be ON that whiteboard. Athletes want to see how they measure up against you; as coaches, it’s good to see where you measure up too.

Nutrition. In the words of the guy who took me through my Level 1, 5 years ago, “here be monsters”. Nutrition is a thorny subject – everyone is set in their ways, there are thousands of competing ‘diets’ and approaches. However, one thing that almost all agree on is to reduce/remove refined sugars, have some starch, have some nuts & seeds, eat lean protein, eat tonnes of beautiful, green leafy veg (REAL FOOD). Within that, you can weigh/measure/count what you like within your preference. Personally, as you know, I weigh my food for 5 days a week and see considerable benefits by the 35% Carbs / 35% Protein / 30% Fat model. Of course, quantities of each do depend on your activity levels and goals. BUT what is not included are heavily processed, manufactured, brightly coloured products that contain clearly artificial ingredients but which have killa names obviously designed to get you to part with your cash as quickly as possible.  As coaches, it is hard enough attempting to talk about basic nutrition while competing with highly-funded advertising, what is even harder is if trainers in your profession advocate them too – I should mention that this is not a common occurrence in CF Watford; it really isn’t. I’m merely highlighting a point as something that I have witness. The only way we can compete with dissociated advertising is with the up-close-and-personal approach that a coach delivers.

Effort. We might not be the best in the box. Our mobility might not be where it should be. We will have our ‘goats’ too – things to work on. But as coaches, we demonstrate the effort required to get to that next stage of fitness. We put in the full range of movement in the burpee box jump, and we explain why. We fight to maintain external shoulder rotation in the shoulders during overhead squats, and we explain why. The athletes have to see that we work as hard as they do in every facet of the coaching session. You might not think it but they are looking to see your progressions too. And this goes for that 6am session that we really didn’t want to get out of bed for too. The athletes made it, we need to bring our A-Game, even if we don’t feel like it.

Scaling. We might Rx most things…but we didn’t used to. Not only that, we shouldn’t always, either. Scaling plays its part in all our development but the coach scaling a workout occasionally will also send the message to some of the more ‘determined’ athletes, “hey, if coach is scaling, perhaps I should too”. You might have told that to scale a thousand times but nothing demonstrates “leave your ego at the door” better than actually doing it ourselves.

Jumping in on WODs. This is a habit that I started getting in on but have now drawn back from. CrossFit is not cheap. It is far more expensive than typical gym memberships, despite not having the free towels, DVD memberships, spas, beautiful changing rooms and TVs. It is expensive because athletes pay for the value that a coach brings in giving them the personal attention throughout the 60 mins of the day that they invest in. It is our duty to unrelentingly pursue their progression and development. If there is another coach present to take over then dive on in – athletes do want to compete against the coaches, after all. But ultimately, they pay for coaching; they didn’t pay for globogym.

So, that about covers it, I think, although I’m sure I’ll think of something else as soon as I publish this.

Is there anything you look for in your coaches? Are there strong examples out there that we could learn from? Are there bad examples out there that we can learn from?

Answers, not on a postcard, but in the comments box below.


My Nutrition & Slowing Down for the Open

Good Nutrition = Results

(You can’t out-train a Bad Diet)

I’ve just signed up for a Swim/Trail Run Duathlon in June!!! – 1km Sea Swim and 15km Trail Run, Devon, 25 June. More to follow…..

My nutrition has come up for a bit of discussion lately. Specifically, it came up more at the end of my recent post on “Miscounting”; I suspect this is because I drew people in (one of my highest ever read posts) but they then saw what it is I am eating routinely, and the immediate question from across the board was, “where are your carbs?!”.  First up, I need to assure (reassure) readers that I do eat enough (now) 😀 From a purely bodyweight point of view, not that I regularly weigh myself, I am still at or about 13st (182lbs). I have been this weight since….forever. Critically, in the last 5 years (of CrossFit), my waist has shrunk, chest expanded, body fat decreased (not as much as I would like), legs and arms grown, etc, etc. I take 2100mg of DPA/EHA (high quality Omega 3 oils) each day too. Now, that’s not to say that I have always got it right, not even in the recent past. When working on a squat programme last year, despite it being an excellent programme (not my own, I might add), I failed to improve my 1RM in 3 months of 3 sessions per week. Not a single Kg. Happily, my thrusters, wall balls and muscular endurance all shot through the roof but my actual strength flat-lined. I can only contribute this to nutrition and simply not eating enough / correctly. I remember how hard I worked in those sessions and know it wasn’t through lack of effort.

How Much. In reviewing goals for this year and in preparation for CF Open 2017, I watched, “Eating for Strength” from Barbell Shrugged (link below) where macros were outlined in broad order to promote strength and growth. Through that, and using MyFitnessPal to monitor, I realised that I was not getting anywhere close to enough Protein, was eating too much fat (should have been obvious) and not enough carbs to support high intensity training. Taking on board the “1g protein / lb bodyweight” advice for increased strength and growth, and typically “1g Carbs / lb bodyweight”, this amounts to (by KCal) 35% Carbs / 35% Protein / 30% Fats. This gives me a daily requirement for 184g of Carbs, 184g of Protein and 70g of Fats (approx 2100 KCal – a few over here and there are fine as long as the targets are met). Interestingly, this amounts to approximately 2100 KCal per day, some 400 below the generally accepted ‘norm’ of 2500 for an adult male. By and large, I hit these targets on a daily basis now and I’m feeling pretty good about it. I need to continue with this for the next few months, through the competition, and monitor changes. See Links below.

What I Eat. In terms of What I eat to meet those goals, I like to think that I have taken a “100% Clean, 80% of the Time” healthy view of it. I eat a few nuts and seeds, oats, milk (recently dropped from full fat to semi-skimmed to balance fat requirements), chicken/tuna, lots of eggs and lots of leaves / green veg. My evening meals are typically around 200-250g of lean beef / chicken with some rice and lots of veg again. Sure, I have MyProtein Whey Protein to supplement post-WOD and sometimes before bed (with milk) but this is to ensure I meet my targets in a simple, easily digestible manner.

I can report a noticeable reduction in body fat in the 4-5 weeks or so that I’ve been following and tweaking this.



AM Snatch Programme

5 x 5 Hi-Hang Snatch Hi-Pull

50 / 55 / 60 / 65 / 70kg

super sets: 5 x 5 Snatch Balance (Strict)

45 / 47.5 / 50 / 52.5 / 52.5kg

With the Open approaching next week, I am not going to increase my Snatch strength now. Instead, I have opted for a higher number, more time on the bar and slightly lower weights. This will support barbell cycling, which is going to come up more than outright strength. I am particularly happy with the Snatch Balances. These were done completely strict, with no heave – this is specifically all about the confidence to push yourself under that bar and QUICKLY.

PM CrossFit Watford Session

Partner WOD

7 Rounds of:

  • 1min Burpees
  • 1min Row (Cals)
  • 1min Rest

Score = Total Burpees and Cals between you.

Lauren was all on her lonesome this evening and so I swallowed the sickening feeling, having only eaten an hour previously, and joined her. We managed a respectable total of 427 between us. I kept to a pace of 18 cals per Min, on average, and 16 or 17 Burpees each minute. I’m pleased with this overall.


  • Pre-AM Session: Nothing – I forgot!!
  • Breakfast: 35g Oats, 200ml semi-skimmed Milk, 1 tbsp dessicated Coconut + 20g Whey Protein, 200ml semi-skimmed Milk.
  • Mid-Morning Snack: a few almonds, a walnut, a hazelnut + 2 x small boiled eggs.
  • Lunch: 3 x Scrambled Eggs (with 100ml semi-skimmed Milk), 25g Protein Cheese, 2 x Corned Beef Slices, 20g Leaves.
  • Mid-Afternoon Snack: Nil
  • Dinner: Chicken Rogan Josh (250g Chicken  Breast, 210g Sharwoods Rogan Josh sauce), 100g White Rice
  • Post-WOD: U-Fit Banana Protein Drink (this pushed me over my protein numbers)
  • Drink: 1 pint of Becks Blue (alcohol free)
  • TOTAL Cals: 2085! Boom!

MyFitnessPal Link: http://www.myfitnesspal.com/food/diary/nomadcelt