A Texas sized thank you to the folks at GSX who hosted this past weekend’s nutrition cert. An equal sized apology for the tardyness in posting this photo. In the pasty week we’ve had a death in the family, Nicki’s sister gave borth (my next blog post) and then there is just the standard chaos which typifies our lives right now.
Thank you to EVERYONE who came out to the cert. There were great questions and it really added a lot to the day getting that level of interest and interaction.
Paul Pedrazzi says
Hi Robb,
Any plans to record one of these or at least the material and go all DeVany on us with DVD sales? I’d buy one…
Paul
Kicking that around…not sure how we might tackle it though…
Biggdave says
What an amazing Nutrition Cert! Thanks to Robb, Nicki and GSX for their great information and hospitality. We are fired up and enlightened!
thanks,
David
Tyler Weir says
Hey Robb, any chance that you’ll be at the cert in Toronto this coming weekend?
*crosses fingers*
Nope, not this one! Eventually we will get there for a nutrition gig.
Leo S. says
Robb & Nicki – I give you guys “The Best CF Seminar That Leo’ve Attended” award!
My eyes are open now (apparently they weren’t yet when I was in Texas) 😀
Thank you!
Ben says
Hey Robb,
Thanks for all of your help with my nutrition questions up to this point. I am in the middle of my first college rowing (fall) season and I have been having trouble with workouts lasting more than 15 minutes.
I did crossfit all summer and ate a low carb zone with the majority of my carbs switched to the post workout meal. I have been eating really well and destroy workouts that are less than 10 minutes and lifting more weight than ever before, but I tanking on the long workouts.
I am 6’2” 180 lbs and I eat 16-18 blocks of protein a day, 9x fat, and 4-10 blocks of carbs a day. Do I need to up the carbs? What can I do to improve my ability to sustain long efforts? Thanks again.
-Ben
Stick to that 18 block level, perhaps even 20, but up to 10 blocks of carbs into your PWO meal on big WO days. Slowly work those carbs up and see how performance goes.
jeff says
I hope we can get you up to toronto soon to host a cert. Crossfit Oakville would love to have you, i’ll be in touch asap with you
Jeremy says
Robb, congrats on the success w/ the Nutrition Certs. Can’t wait for you to get to our neck of the woods.
I’ve got a question for you regarding a client, we’ll call him “Client X”. Client X started with us about 3 months ago at 5’8″, 272 lbs and firmly entrenched in classic nutrition and fitness bullshit (eat pasta, take HydroxyCrap, run 3 miles 3 times a week, do some pushups). After 3 months with us, he’s down to 240 lbs and turning out incredible performances in the gym. He is, however, restless and inpatient with his nutrition. Note: he has a background in bodybuilding. I’ve currently got him on: 16 blocks of protein, 12-13 blocks of carbs and baseline fat plus 9 blocks to supplement the missing carbs.
His most recent questions to me focus on why he isn’t eating more protein. His background in bodybuilding tells him he can eat “as much protein as he wants” and just “piss out the extra.” I can give him baseline reasons why he should not eat more protein than needed to support his lean body mass (i.e. gaining mass is not what he should be focused on right now…he needs body comp change). Can you give me the endocrinology/biochemistry behind why he should not eat more protein than 16ish blocks…or am I wrong and he should eat more Protein?
Thanks,
Jeremy (CF Hampton Roads)
Jeremy-
I think he might be skinny on that protein. Pump him through one of the Zone calculators and I suspect he will be upwards of 20 blocks, expecially if he carries more muscle due to his past. The protein issue is interesting…you can see people do very well on the Zone which is ~ .75g/lb lean body mass but I also see people do well on levels that are 2.0g/lb of BODY WEIGHT! That is nearly a 3x difference for many people and quite interesting that folks can range that much. If you look at the recommendations of Loren Cordain they are more in line with the later numbers. What then needs to be monitored is carb intake, which I usually put at ! 50% of Zone recommendations for most people, especially if they are diligent about post WO carbs.
Sorry I can not give you a more concise answer here…Barry Sears will swear that all you need is Zone levels…Cordains work, most coahes like Poliquin and Dipasquale are WAY higher than that. This is where people need to tinker and see hat works AND make things specific to their individual goals. A high protein intake tends to guarantee adequate carnitine…which is critical for fat metabolism. Get short on carnitine, and you will not burn fat efficiently.
Or you could club the big lug over the head with “if it’s not broken, don’t fuck with it!”
hans says
robb,
thanks so much for the detail applied to the cert. i had really high expectations, and you exceeded all of them! come to crossfit okc and work your magic please!!!!
Will do Hans! Thank you for the kind words.
John Velandra says
Robb,
Counting down till December!!! A couple of quick questions… We’ve been given two different “liquid-vitamin” everything in it type products. One from a friend in a multi-level marketing biz (no problems with that) and the product is called “Veema” The other is from one of the chiropractors in town who is part of a nutrition co-op, and the product there is called “IntraMax” from Druckerlabs.com
Any thoughts on it. To me, I’m so skeptical I immediately call BS, often times without research. So, are these decent products? Quality?
Thanks and see you soon. ALSO, how’s the book coming along??
John-
Honestly I have no idea s to the quality fo the products…I would recommend that folks use a methylated b-complex witht hier vitamins…this tends to pop the price up a good bit but it’s important for some reasons that I’ll get into later on the blog. As an asside I tend to despise MLM companies. Some do have solid products, just do not like the business model
book is still-born…trying to get back on that pony!
Vanessa Pierce says
Hi Robb,
I didn’t attend the cert at GSX much to my dismay as I workout there!Next time!However,I have a question concerning Starting Strength workouts and carb repartitioning. I am currently doing SS until about mid-November when I’ll go back to metcons and the WODs. I want to maximize my recovery and strength gains while I’m doing SS. Do you feel that it’s helpful to repartition half of one’s carb blocks after SS workouts to “optimize muscle glycogen repletion” or is this unnecessary because it is just a strength based workout? I know in the article you wrote about Dutch you mentioned that on days when the workouts is somethings like a 1-1-1-1-1-1-1 squat you should distribute the carb bocks as you normally would without any repartitioning. But, since SS is higher volume I wanted to get your opinion on this.
Thanks
Hey Vanessa!
You could certainly put some carbs into the PWO period and then just stick with mainly protein/fat/veggies for subsequent meals. This way you will avoid too much insulin while getting a boost on recovery.
let me know how it goes!
CrazyHusband says
CrazyWife and I are hooked and she finally gets IT!!! Great job Robb. Another fantastic CF Cert.
We came straight home and cleaned out the pantry and threw out all of our crap (to include our vast collection of alcohol). And we are already feeling better and starting to shrink around the middle after just a week of all-you-can-eat steak (grassfed) and broccoli.
Looking forward to passing through Chico on our way to Korea in December, just hope you guys won’t be gone on another Nutrition Cert. We’ll buy the gluten-free beers…
Thanks again,
Mike & Lillian
Mike-
You guys win “Best Affiliate Name” award fo-sho!
Glad you guys liked the cert…I keep tinkering with it, trying to make it better so any feedback you can offer would be appreciated. We will be gone part of Dec, let me know when you guys are rolling through and hopefully we can grab some food. I hear there is a good gym in town too…
Ray says
Robb,
Love your website…I keep reading all of these rave reviews and am wondering when you are coming to San Diego (or at least within driving distance)? I’d really love to attend one of your lectures…
Thanks,
Ray
Ray-
Looking at LA in either Feb or March…willl make it to SD at some point soon after that. Trying to do one “west coast” then one “away”…there is a whole lot of “away”!
Roelant says
Hey Robb,
random question but, I was looking for your interview with Art DeVany back in ’05, and can’t find it. can you point me in the right direction?
Cheers,
Roelant
I think you will find that in the first Performance Menu