Foundations for health and fitness.


The recommended diet plan for CrossFit athletes is The Zone Diet. It was developed by Dr. Barry Sears to reverse cellular inflammation, which 90% of Americans have high levels of, and can lead to weight gain, disease, and minimizes physical performance.

CFR is here to help you simplify and stay motivated on the Zone Diet. Stay tuned for “In The Zone” challenges at CFR, as we continue to reiterate the importance of a healthy diet to coincide with your CrossFit routine. Notice we said “coincide”, and not “supplement”. If you’re truly serious about your fitness goals, you must be serious about both diet and exercise.

From CrossFit Inc: In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

If you’re a long way off from eating in the zone, start out with ADDING the good foods and it will help immensely with ELIMINATING the bad foods later. Many people get started the opposite way and fail on a diet right away.

Balanced Nutrition: Each meal should maintain the 40-30-30 ratio for carbs/protein/fat
Use the ‘Block’ system to help measure and stay on track with the 40–30-30 ratio. A block is 7g of protein, 9g of carbohydrates, and 1.5g of fats.
Eat 5 times per day. 3 balanced meals, 2 snacks.
Don’t let more than 5 hours pass without eating.
Target calorie intake should be 500 for meals and 100 for snacks.
Drink 8 glasses of water each day.