What, Why, and How do I get started?

This blog is purely educational in nature.  I would never tell someone they have to eat in a manner that I find fitting. If someone wants my opinion on how to best optimize health and performance, then I will be more than happy to provide it.  If you are satisfied with you current diet, then surf back to the workout blog, select a workout and dive into it.  If you are interested in learning about how the top tier CrossFit Athletes eat, how they treat food as a fuel and their bodies as machines, keep reading. 

CrossFit is about balance.  We intentionally choose not to specialize because life and nature will often punish the specialist.  We strive to balance our physical capacities, creating a fitness that is broad, general, and inclusive.  We push ourselves in the gym, finding the thresholds of our limits, often pushing through them to achieve an even greater level of fitness and preparedness.  I hate to say it, but that’s the easy part.  We work out fast and furious once a day, and we are provided the opportunity to make "poor" nutritional choices multiple times each day.  Personally, when I am well rested with time on my hands, making the "good" nutritional choices are easy.  When I am in a crunch for time, tired, or a little cranky (that never actually happens), the less than "optimal" food choices start to look pretty appealing.  Once I make that crossover from a "good" nutritional source to a "poor" nutritional source, it’s hard to stop the landslide.  If one cookie is good, ten must be better right?  I have a sneaking suspicion that I am not alone in this battle.

There is no side effect to good nutritional choices, only side benefit.   If your main concern is optimizing performance, your side benefit will be an increase in almost every measurable marker of your health.  If you main concern is optimizing your health, you are going to be consistently surprised with your physical and performance gains.  There is no side effect, only side benefit!!

Over the next few weeks we will be posting and discussing issues that apply to Nutrition.  In the left hand column of this blog is  "Glossary of Nutritional Definitions".  Many of those terms will be the topic of the post, and how they apply to making good nutritional choices.  Above the "Glossary of Nutritional Definitions" are the links to CrossFit Journal’s 15 and 21.  These journals explain why we recommend the "Zone" diet, and are an easy reference for those looking to get started. 

The Zone is a perfect compliment to the CrossFit program, at it’s core it’s about balance.  This time the balance we are talking about is the Macro-nutrients that make up the food we eat.  Specifically, we are talking about Fat, Protein, and Carbohydrates.  The best CrossFit athletes are structuring their meals to provide 40% of their calories from Carbohydrate, 30% from Protein, and 30% from Fat.  They do this at every meal.  Do they ever deviate (read cheat)?  I have no doubt that they do, but I would be wiling to bet they  stop themselves long before the ten cookie mark.

They eat this way because it provides their body with a solid and consistent state of energy.  They are not having rapid fluctuations in blood sugar, which aside from the volumes of medical research pointing directly at that fluctuation as the cause of many metabolic symptoms, it is commonly associated with eating like a pig. 

The first question is always "How do I get started"?  The answer is simple, but difficult at the same time.  The first step is to determine the status of your current diet.  How much, and of what are you currently eating? This means that you are going to need to create a food log.  To accurately determine your daily intake, you are going to need to write down everything that goes into your mouth for at least one week.  This includes beverages as well, I don’t care if it’s a diet soda or a leaded soda, it needs to be logged. Coffee as well.  With one week of solid information, you will have an accurate assessment of your current nutritional intake. 

Depending on your goals, where you go from there is up to you.  If you are interested in purely optimizing your health, we will start to focus on the quality of the foods you are eating.  The primary focus will be to reduce the amount of sugar consumed per
day.  The average American man, woman, and child is eating in the
neighborhood of 150 pounds of sugar per year.  That breaks down to
nearly a 1/2 pound per day.  The next time you are in the grocery store
look at the two pound bag of baking sugar, that is your average
American’s four day intake. The more you can remove processed or simple carbohydrates from your diet, and replace them with naturally occurring food (read fruits and vegetables) and complex carbohydrates, the more control you will start to have on your blood sugar.  Selecting high quality protein and fat sources along with high quality carbohydrates is going to optimize the way your body functions.   

For those who have their Macro-nutrient ratio in line, and wish to use their diet as a tool to optimize performance, quantity will become a critical issue.  You need to be eating high quality foods, in a quantity that is enough to fuel activity and lean muscle mass, but not be stored as fat.  There is no blanket prescription that works for everyone, the exact quantity is going to vary from person to person.  There is a mathematical formula that can be used to get you in the ballpark, but trial and error, listening to your body, and keeping accurate measures are the only tools to take you the rest of the way.  Before any of this, the Macro-nutrient ratio MUST be in line.

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Mike came to CrossFit Coronado after a 26-year career in the Marine Corps. Having made fitness a way of life during his time in the Marines, he was searching for a means to maintain an elite level of fitness after he retired from the Corps. Maintaining a regimen of elite fitness was an elusive goal for him until he stumbled upon the back alley garage that is home to CrossFit Coronado. As the 8th original member Mike was at CrossFit Coronado from its very start and adapted to the CrossFit protocol like a duck takes to water. Mike was a devoted and dedicated coach and friend.  Unfortunately he passed away in march, 2018 from pancreatic cancer.  His spirit will always be a part of CrossFit Coronado.  He helped to build and shape this gym into what it is today.  Strong Like Bull.  Semper Fi Sir.

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CrossFit Mobility

SHANNON CAMPOAMOR

COACH

Shannon’s love of exercise started with high school sports and continued through college. Her background includes over five years of cardiac and pulmonary rehabilitation, her own at-home personal training company, and group fitness classes.  Shannon started CrossFit at CFC in 2011. As a new mom, she could no longer spend the hours required for marathon and triathlon training. She consistently attended the 6am CFC class for two and a half years, including through the entire pregnancy of baby #2. In 2014, the Navy moved the Campoamor’s to Japan and then to Italy. In Europe, Shannon took advantage of the global CrossFit community-making friends with fellow athletes all over the world. In 2019, the Navy moved the Campoamor’s back to Coronado, where they happily rejoined the CFC family.

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CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

SHANNON ROSENER

COACH

Shannon has been coaching CrossFit since 2012 when she earned her Level I certificate. soon after she earned her Level II and has since renewed. She went on to obtain her CrossFit weightlifting Level I and Level II certifications as well as the Catapult Weightlifting from Don McCauley. Shannon has been coaching with Crossfit Coronado since 2017. Shannon ran the Olympic Lifting program at Crossfit Coronado when it was offered. She’s competed in crossfit at a handful of local events and aspires to come last place at regionals one day.

Favorite movement is the Olympic Lift -Snatch & least favorite will always be running. Loves coaching at CrossFit Coronado because it’s a gym where everyone is welcome regardless of fitness level. You won’t find any clicks here, just some great people great community and coaches that are always working to be better each day.

Shannon’s go to saying ‘ I’ll quit tomorrow’.

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CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting

JOHANNA EVANS

COACH

Working out” has been a part of Johanna’s life for as long as she can remember. Her educational background follows suit. However, it wasn’t until she was introduced to CrossFit, that she felt truly “fit”. Johanna got her Level 1 certificate to help others on their journey to improving their lives through exercise in a supportive community.  Johanna has had many teaching opportunities cross her path, from preschool children, elementary school PE, teaching water exercise with the elderly, coaching kids soccer, and now coaching CrossFit.  In her off time, Johanna enjoys time with her family on the beach, and watching her children’s sports.

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CrossFit Level 2 

CrossFit Kids

KIMBERLY RUSSELL

Owner

Kimberly started doing CrossFit in 2010.  She quickly realized the awesome benefits of CrossFit and was eager to help Clint when they decided to take over as the owners.  She helps with our teen program and the behind the scenes work that needs to be done.  Kim works part time as an oncology nurse and is a full time to mom to their two little girls. Prior to that, she worked for the City of San Diego for over ten years teaching children of all ages and abilities how to swim and spent three years working as a substitute teacher for kids in grades K-12.  Kim took long-term sub positions teaching high school physical education and middle school science.  After seeing the lack of physical fitness with kids in the school systems, Kim wanted to help set up a teen program to give kids a positive physical outlet aside from school competitive sports.  After having kids and realizing how challenging it is to workout with little ones, she also created a program in the gym to offer childcare so that moms (and dads) can get their workouts in!  Email Kim

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CrossFit Swimming

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BS Human Biology from UCSD

BS Nursing from University of Oklahoma

CLINT RUSSELL, DPT

OWNER

Clint started as a customer with CrossFit Coronado in October 2008.  He became a trainer in August 2009, and the owner in August 2010.  He has been an athlete since he was young.  Starting with 7 years of gymnastics and martial arts, as well as high school football and track.  In college, he got into endurance running and swimming.  He was first introduced to CrossFit in the military.  A CrossFit athlete is one that is well rounded in all areas of fitness.   It was this, and the fact that there is absolutely no way to duplicate the results that CrossFit produces for the short amount of time the workouts require, that initially hooked Clint.  Clint has personally experienced improvement in every aspect of fitness, with much shorter workout times.  He competed in the SoCal Regionals in 2010 with a team and in 2011 and 2012 as an individual.  Clint thoroughly enjoys helping people reach their goals.  Clint recently completed a Doctorate in Physical Therapy from the university of Saint Augustine and is excited to integrate PT into the gym. His goal is to help professionalize the fitness industry and bring educated and safe training to everyone.  Clint enjoys working with everyone, especially people who need more individualized attention or modifications.  If you’re interested in CrossFit Coronado or personal training, email Clint.

CERTIFICATIONS

Doctorate in Physical Therapy

CrossFit Level I 

CrossFit Mobility

CrossFit Football

CrossFit Swimming

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

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