CFNFC AthLab: Get R.I.G.H.T.

  1. Refine Nutrition

  2. Increase Hydration and Sleep

  3. Get a grip on: Stress, Booze, Caffeine, Weed

  4. Have Long and Short-term Goals

  5. Train and Recover Smart

Refine Nutrition: 

Eat Meat: Free-range poultry and eggs, grass-fed and/or hunted meat, pastured pork, wild-caught fish. This is the most bioavailable method of ingesting proteins. Whey/Egg proteins, beans etc. are not. 
Eat Veggies: All colors, all kinds, lots of 'em. We are not advocating a low-carbohydrate approach. The point of getting most of your carbs from vegetables is to increase the good vitamins and minerals. White and sweet potatoes are okay, we just don't want those to be the primary "vegetable" people eat just because you can. 
Eat healthy fats: Avocado, coconut oil, butter and flakes, pastured butter (Kerrygold), Pastured lard, tallow, duck fat etc. (

Increase Hydration and Sleep:

Drink half your bodyweight in ounces. Most men will be around a full gallon of water. Most women will be about 3/4s. Once you're hydrated, you'll know when you're dehydrated; it'll feel a lot like a hangover. Remember your cells, blood and organs need water to function properly. If you're dehydrated, you cannot be performing optimally. 
Sleep as much as you're able without losing friends or your job. Sleep is when your systems reset and recover. Unbroken sleep is best, naps are fine. 

Get a Grip on your Stress, Booze, Caffeine and Weed.

All of these increase stress on your system. If you've even come in after a bender, you know what I'm talking about. Cortisol is good in small doses, but high stress can blow out your ability to cope and recover.

Have Long and Short-term Goals. 

Learn proper technique, increase your deadlift, participate in local competitions, CrossFit Open, 5k, 10k, half and full marathons, and more. We tend to do better in all of our categories when we have a goal in mind. 

Train and Recover Smart

Overtraining doesn't exist. Training implies you have goals and a method and plan to get there. However, overworking happens all the dadgum time. Take meaningful rest days. Go on a hike and walk a dog with no agenda other than stretching your legs and checking out the world. If you're a runner and run without a plan, you're not training, you're overworking and increasing the possibility of overuse injury. Same thing for weightlifters, CrossFitters and other sport-specific applications. Recovery includes continuing to fuel and hydrate properly. You're not recovering if you're taxing your liver, lungs and GI tract. 

Michael Reynolds

CrossFit Level 1 Coach