Wednesday 1.25.2023


Wednesday 1.25.2023

Sean, Cecilia & Kira

Hang Squat Snatch
Build to a heavy single

3 Rounds:

10 Power Snatches (115/85)
75 Double Unders

Nutrition of the Week:
But how much do I need to eat though…..

I get this question a lot, and the answer is, it depends. When calculating macros (protein, fat, and carbs), or giving someone general guidelines (like building a better plate) for improving their nutrition, there are a few lifestyle factors that we need to look at as well as the individual’s goals.

First, we need to determine how many calories are needed just to LIVE and perform our regular daily activities. What does your activity look like at work? Do you have an active job, or do you work shifts? Maybe you sit at a desk or drive most of the day. All those scenarios require different caloric needs, and we would need to determine your TDEE(total daily energy expenditure) to find where maintenance calories lie. There are lots of TDEE calculators out there and one that I like is the Trifecta TDEE calculator TDEE Calculator – Get Your Daily Calorie Goal (

For most of us crossfitters with typical desk jobs, we fall into the light to moderate category for activity levels. Once you have your calorie goal, we know that we need to hit .7-1.0g/lb of bodyweight in protein, so once you subtract your protein calories from the calorie total(you can find calories in protein by multiplying your protein goal in grams by 4, because 1g of protein has 4 calories in it), you will know how many you have left for fats and carbs.

A great place to start is to hit your protein and overall calorie goal. Find out what your plate should look like when you are hitting these targets. You can use that to guide future meals or you can work with a macro target. From there, if your goal is to lose fat and you are eating enough calories to begin with, we would adjust numbers down to create a deficit. For muscle gain, we would adjust numbers up because we need to be in a calorie surplus to build muscle. These are all generalities, but if you would like to get a more specific idea of where you should be at to hit your goals, send me a message!