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Tuesday 010317


Good gravy! The New Year is here! You know what that means… diets.

Well, we anticipated this which is why we are now offering diet coaching. Diet coaching is relatively simple; you need to figure out how many calories/macro nutrients you need to consume per day to meet your goals. You then need to know how to track your intake. Every now and then, you may need to adjust your numbers. Most importantly, most people need someone to talk to, to hold them accountable and to make decisions for them because people are irrational and often have a hard time seeing an accurate reflection of themselves in the mirror.

Right now, the “hot” diet trend is “counting macros”. This style of dieting is popular because it works very well. Macro diets have been around forever, a staple of bodybuilders and figure competitors since the 80’s. Macro diets were even the original CrossFit diet! Of course, we called it “The Zone” and people made fun of you for being on the zone diet. The popular macro diets now are published by groups like RP strength or W.A.G. (Working Against Gravity). If you go the RP route, you can either pay $100 bucks for an excel spreadsheet or pay a whole lot more for private coaching (more than that each month, a lot more!) or WAG who sells you a spreadsheet for $100+ a month (three month minimum) and has you email a “coach” once a week. Both of these services ask you basic biometric information, figure out what your goals are and create a diet plan around that. Really, they have a basic formula and they adjust it up and down, tweaking the caloric load and macro ratio a bit to give you the result you want (hint, it’s the zone. They take the zone diet and tweak it a bit. What to lean out? Up the protein, reduce fat. Want to bulk? Add an extra 5 to 10 zone blocks per day, slight carb ratio increase. Maintain? Standard zone!). Basically, they did what guys who understand how the zone (I shouldn’t even call it the zone, the zone is just a branded term for 40/30/30 macro ratios that everyone uses) works and did the thinking for their clients. Guess what? It works really well! What matters is that you stick to your diet, that your diet is capable of delivering the results you want and that you have a plan. Paying more for a coach over just a spreadsheet works super well because you are held accountable. Someone will care if you quit. That’s a good thing! That’s how a diet works! Sticking with it!

So, here’s what we’re going to do. If you decide to sign up for in house diet coaching we will send you a questionnaire, based on your answers, we will design a macro diet for you. You will meet, in person, with your coach and go over how to use an app to track your macros throughout the day (my fitness pal, it’s awesome). We will send you a packet of meal ideas, meal prep instructions, etc. Going forward, you will meet, in person, with your coach once a week. If you no show your meeting, we will email you, text you, call you, call your mother if necessary.

This will cost you $50 a month.

You will get hella gains (or losses) ((or both!))

If you’re interested, fill out the contact form at the bottom of the post. Thanks!



Press 4×10


6 rounds

1:00 AMRAP

5 Thrusters (115/75)

5 Lateral High Jumps (30/24)

5 KB Swings (32/24)

5 Lateral Jumps

2:00 Rest

author: Jesse Gray