Geek CrossFit page


Here is a template of what you can expect for the first couple of months of 2017… I will put out another post when it is about to change… Mondays you will Overhead Press, Tuesdays you will Deadlift, Wednesdays you will Olympic Lift, Thursdays you will Bench Press and Friday you will Back Squat. If you come 3 times per week and you come on Monday, Wednesday and Friday you will be hitting all the most important lifts. “But I won’t be deadlifting!” you will say. Well that is ok. The deadlift, although an important lift and not to be undermined, has been known to go up alongside of the squat. You will still make great progress… If you had to pick one, it is more important to squat… If you really want to gain optimal performance, come 5 days per week. Until you are coming at least 4 times per week, the programming is not a big concern for you. We will hit all aspects of fitness for the 3 day per week athlete over the course of the year and you will still see very good progress.

For conditioning, or in other terminology, “CrossFit Metcons” we will not have set days for different durations. These are constantly varied to keep you on your toes and for your entertainmentJ … Here is what you can know. The movements in the conditioning sets are going to accessorize the strength work you did beforehand. Here is a rough template for what to expect. About 70% of your conditioning sets will be 8-12 minutes, 30% will be up to 8 minutes and the other 30% will be over 12 minutes… Again, this is over the course of a long time. Don’t get caught up in what one or two weeks’ look like. We will hit it all. Your shorter duration workouts and the intensity put out during those, DOES contribute to your endurance for longer duration workouts. However, the same is not true if reversed. This template will improve your Fran time, and your Murph time… We will test benchmark workouts roughly every 4 weeks. These will most likely always be on a Monday… Keep in mind, I want to hear what you guys like. I want you to have fun and feel like you are getting a good workout in. If you are not liking the programming, let me know, we can brainstorm it.

A note on energy systems. I am going to explain this very simply. Primarily because that is the only way I understand it:) … Your shortest energy system, the phosphagen pathway, utilizes creatine to create ATP (energy), without the use of oxygen. Very short duration, very high intensity. 6-10 seconds. This is your one rep max lift or your 60-ish yard dash… The glycolytic pathway, high intensity and short to moderate duration. This utilizes the storage form of carbohydrate (glycogen) to create energy, without utilizing oxygen. 10-90 seconds. These could be your strength lifts and accessory work, or tabatas, etc… Anything over 90 seconds of work is your oxidative pathway. This is aerobic, meaning this pathway does use oxygen to make energy. Low to moderate intensity & long duration. Anything over 90 seconds of work. So that is like, EVERYTHING else, lol.



This is a simple question we all ask ourselves every day. How is it that most people can’t reasonably answer it? Well I’ll tell you, they don’t know how to. They spend their life questioning what they should eat vs. what they could eat. More often than not they eat up choosing what they could eat, which when coupled with a heavy training program will lead to slow gains and poor performance. This is a problem with everyday men and women AND famous athletes. So again, What do I eat?
For me it is simple. Lean meat, seafood, vegetables, tree nuts and seeds, and some fruit. If you are training a lot you can add in some starches like Sweet Potato’s, and if your body can handle it dairy. If you are training heavy, YOU NEED CARBS. Fruit. Eat it. Some fruit is better than other fruit, if you don’t believe me, go look up how awesome berries are in comparison to tropical fruits. You can also get some wonderful carbs from sweet potato’s, spinach, broccoli, squash, tomato’s, okra, kale, and the list goes on.
Easily put, if you are training hard, eat and If you are eating, eat right. There is no reason not to occasionally indulge, but eating like shit everyday is just plain laziness. You are already so disciplined in the ways you workout, the pre- and post- routines, mobility drills, and so much more, so why not with the fuel that you use to do all this.

 Veggies- keep it colorful, throw in a lot of dark greens

Nuts and seeds- macadamia, almonds, cashews, walnuts, pistachios, brazil, sunflower (other fats include avocado, coconut, olive oil)

Some fruit- attempt to stay on the low glycemic side. Save your berries and bananas for pre/post-wod

Little starch- SWEET POTATOES!

No sugar!!!! (hint: replace coffee creamer with coconut milk/ almond milk)

When you sit down to eat think about 3 things, (depending on your goal)

1. The quality of your food

2. The quantity of your food

3. Timing of the meal

Things to keep in mind for each meal:

Does this meal have a protein, carb ,and a  fat?

Omega 3:6:9 ratios….how much fish oil are you taking daily?

alkaline/acidic balance


Paleo “chocolate” waffles

  • 1.5 cup almond meal/flour
  • ⅓ cup  coconut milk
  • 2 eggs, whisked
  • 1 scoop chocolate protein powder
  • 1 tablespoon  raw honey or agave (some kind of sweetener)
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking soda
  • sprinkle of cinnamon
  • pinch of salt
  1. Plug in your waffle iron. You don’t have a waffle iron? Why? Because it’s the most pointless tool in the kitchen and takes up a balls ton of room? True. But buy one. Waffles are awesome.
  2. Whisk your eggs in a medium-large sized bowl.
  3. Add your coconut milk and sweetener and whisk together with eggs.
  4. Next add your almond flour and mix more!
  5. Then add your protein powder, baking soda and mix together.
  6. Lastly, add in your  vanilla, salt and cinnamon. Mix together thoroughly.
  7. Pour into your waffle iron and cooking until cooked through. It took about 4-5 minutes for mine to cook through and crisp up.

Paleo Shake

  • 1.5 cup coconut milk
  • 1 cup frozen berries
  • 1 scoop protein powder
  • 3-4 tablespoons Almond butter

Mix all in blender, and eat!

*For a great pre/post WOD shake, leave out the almond butter!


  • ½ pork sausage
  • 1 sweet potato
  • 1 apple, cored
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon basil
  • ½ teaspoon tarragon
  • ½ teaspoon rosemary
  • ½ teaspoon oregano
  • ¼ teaspoon cinnamon
  • 1 teaspoon fat (I used duck fat)
  1. Add your pork sausage and seasonings to a large bowl and mix thoroughly to combine.
  2. Now grab your food processor. If you don’t have a food processor, jokes on you and you’ll have to use a shredder or whatever will shred your apple and sweet potato into hash brown threads. If you’re using a food processor, put on the shredding tool.
  3. Throw your whole sweet potato and apple to it to be shredded (I’m getting sick of the word ‘shred’)
  4. Once they are done, add the sweet potato and apple directly to your pork sausage mixture and use your hands to combine with the pork.
  5. Heat up a large skillet under medium-high heat and add a bit of fat to the pan. Coconut oil would be great for these patties.
  6. Now form 4 patties of your mixture and add the patties directly to your oiled pan. Cook at both sides for about 5-6 minutes depending how thick they are.
  7. Enjoy this food with a friend, on the floor of a CrossFit gym. It just doesn’t taste quite the same at an actual kitchen table.



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