August 2019 - Paleo Nutrition Challenge - learn the basics - details.
CrossFit Tysons Nutrition powered by WAG
Begins Fall 2019
CFTC provides nutrition guidance and accountability for those who are interested as a Working Against Gravity (WAG) Affiliate.
Fill out introductory questionnaire - tell us about your goals and past struggles as well as introductory bio-markers
Get a food scale to help weigh and measure your food
Your WAG coach will use your starting information to give you target:
Optional: Additional workout guidanc
Enter your target macronutrients in MyFitnessPal
Provide CFTC with your MFP username
Daily - record:
All food eaten, measure as much as possible
Weekly - record:
Pictures - front, side, back
Measurements - chest, waist, hips
Mood, energy, performance comments
Mindset for new habits
Weekly - on-line check-in with your WAG coach
Additional support - any questions - WAG coach will respond within 24 hours via seismic
Additional support - join WAG slack group
Note: Minimum commitment is 90 days
Price: $105/month for members, $125/month for non-members
Intro rate: $85/month
Male ~200 lbs. targets:
215g protein / 85g fat / 233g carbs
In general, CFTC focuses on the following starting point for nutrition but we know that everyone is different:
Coming Soon - Body Scanning/Body measurement - CFTC will have on-site body composition analysis provided by the Naked Labs Scanner. This scanner provides:
Body Fat Percentage
Log food - in myfitnesspal (iphone | android) - the only way to know what to adjust is to record what you’re eating. After some time, the food recording can relax, but our nutrition mentors must have an accurate account of your macro and micronutrients (like fiber) in order to make informed adjustments. Just like you wouldn’t go to the mechanic without your odometer reading and crash history, you can’t approach nutrition without some data to make improvements. We will be working on an easy way to take what’s entered in myfitnesspal and make it available to your nutrition mentor.
Track macros - to eat in the proper ratios at every meal or snack. Keep your target macro breakdown within 10% for carb/protein/fat macros based on starting calculator (choose % body fat, moderate activity level, and high protein options). Nutrition mentors will walk through exactly what the breakdwons mean for you.
Drink at least one third of your body weight in ounces of water daily
Avoid added sweeteners, alcohol or bad oils for the best results
Enjoy the food you crave 1-2 times per week. If you’re craving something, give your body a treat, but understand that sleep, hydration, and macros come before satisfying any craving
Weekly recording of progress photos and measurements - we will make this easy to coordinate for those who interested
Get an accountability mentor - whether it’s a formal nutrition mentor or a friend, we work best in teams and when we’re striving for an attainable goal. CFTC will coordinate accountability tracking in the weeks to come.
Schedule a Body Composition Scan
If you would like to come in for a one-time body composition scan, you are welcome to use our 3D composition scanner to help with your fitness journey. As a CFTC member, you also have access to the scanner for a reduced rate. Non-member scan: $35.
Does all of this tracking sound too hard and you just want ready-made meals accessible to you? We partner with Territory Foods for meal delivery to the CFTC with the ability to pick up food once or twice per week. The food is fresh and meets all of the guidelines outlined above.