CrossFit Elite 1.0 is a complete 28 days training program in which you will be doing some CrossFit movements like walking, jumping, sprints, swimming, lifting, carrying, push, pull, throw, and hold. This plan is designed to improve strength and conditioning. Under this plan, you will be working out 3-days followed by 1-day rest. At the end of the 28-day cycle, you can go back and repeat the cycle but this time with more efforts.

CrossFit Elite 1.0’s common exercise:

1. Cardio Exercise: Jump ropes, sprints, rowing, running, swimming, jumping jacks.
2. Bodyweight Exercise: Pull ups, push ups, air squats, Burpees, box jump, lunges, rope climbing, sit-ups.

3. Weightlifting: Shoulder press, chest press, barbell squat, deadlift, cleans, snatch.

CrossFit Elite 1.0 program divides the workout into 4 phases which you need to follow every day.

Phase 1: Dynamic warm up- They should include functional movements, stretches, and mobility work to prepare your body for the workout you are going to do on that day. E.g.: Push Ups, Pull ups, Lunges, Squats, Jump ropes, Jumping jacks.

Phase 2: Strength Work- On the strength day, you will be performing some strength exercise such as squats and deadlift. If it is not a strength day, then you will be focusing on improving your skill by doing some pistol squats or muscle ups.

Phase 3: WOD- The “WOD” is the “Workout of the day.”Each day you will be doing the workout of the day where you will be performing either certain amount of reps of a particular exercise as quickly as possible, or you will be asked to perform certain sets of exercise as many as possible in a particular time limit.

Tabata Reps: Tabata training is a high-intensity interval training (HIIT) which consist of 8 sets of high-intensity exercise which follows a 20-seconds-on and 10-seconds-off cycle. It takes approximately 4 minutes to complete Tabata reps, but it will make you push your body to the absolute limit.

Phase 4: Stretch and Relax: Once you complete your WOD, you are allowed to stretch your muscles and cool down your body. This stretches will help to recover the tired and sore muscles and reduce the muscle tension after the strenuous workouts.

You need to write down your time, weight, and a repetition after your WODs to track your performance and improve your level of fitness. The harder your WOD’s, the stronger and fitter you will be.

During the 4-tough weeks of CrossFit Elite 1.0 training, you will practice and train major lifts like deadlift, clean, squat, press, clean and jerk, snatch as well as you will master the basics of bodyweight exercise like pull-ups, dips, push ups, sit-ups, handstands, row, run. This combination will make you “A BETTER ATHLETE.”

“You are what you eat.”

Nutrition is directly related to your performance. It is the critical element to optimize your performance and so it is necessary to pay an equal attention to what you eat. Without the balanced diet, you will not be able to survive in CrossFit or any other training for long.

A balanced diet consists of macronutrients and micronutrients tuned well to provide the energy required to perform as well as a sense of well being and shrewdness. Macronutrients a.k.a protein, carbohydrates, and fats will help you to trim down your fats and build muscles while micronutrients a.k.a vitamins and minerals are necessary for the overall growth of our body.

No need to stress more on the foods. Just make sure you eat the right amount of protein, carbohydrates, and fats every day to satiate your nutritional requirements. Protein will help to repair the wear and tear of your muscles caused during training sessions while carbohydrates will act as a primary source of energy you require to perform and complete your training sessions. Fats affect our hormones and are equally important for our bodies to function. Some of the good sources of fats are olive oil, avocados, coconut oil, and peanut/almond butter.

CrossFit Elite 1.0 Nutrition Rules:

Rule #1: Eat 5 times a day

It is best to eat a small portion of food at the regular intervals. Eating 5 times a day will keep fueling your body throughout the day. Eating big meals will make you feel groggy and will lead to digestive problems.

Rule #2: Munch every 2-4 hours

It is necessary to fuel your body every 2-4 hours. Divide your meal frequency as per your lifestyle and keep munching. This will keep you full and will provide you enough energy throughout the day keeping you away from overeating.

Rule #3: Stay hydrated

Drink lots of water and keep yourself hydrated. Staying hydrated will prevent cramps, sprains and will boost your immune system.

Rule #4: Make protein and veggies your best friend

We know that protein and veggies are the important food to keep us active and healthy. So get your hands on protein and veggies whenever you feel hungry. Avoid fried and sugary snacks. They will only make you feel fat and crap.

Rule #5: Carbs should be the part of your pre-workout

Carbohydrates are the basic key when it comes to providing energy during a workout session. Carbohydrates, when consumed, are broken into glucose and this glucose is stored in different cells and muscles of our body. During the workout, our body uses this glucose store to provide fuel during workouts. Low levels of glycogen can affect your performance negatively. So make sure to include carbohydrates in your pre-workout.

Sample CrossFit Elite 1.0 Meal Plan

Here is the sample meal plan with the options available to alter your meals.

Breakfast Breakfast Quesadilla 1 corn tortilla ½ c. black beans 1∕3 c. onions (raw), chopped 5∕8 green pepper (raw), chopped 2 eggs (scrambled or fried) 2 oz. cheese 4 tbsp. avocado OR Breakfast Sandwich ½ pita bread 2 eggs (scrambled or fried) 1 oz. cheese 1 oz. sliced ham Serve with 1 apple and 4 macadamia nuts OR Steak and Eggs 3 oz. steak, grilled 1 fried egg 1 slice bread with 11∕3 tsp. butter ½ cantaloupe, cubed OR Fruit Salad 1 c. cottage cheese ½ cantaloupe, cubed 1 c. strawberries ½ c. grapes sprinkled with 12 chopped almonds OR Easy Breakfast 1 cantaloupe, cubed 1 c. cottage cheese 12 almonds OR Smoothie Blend together: 2 c. milk 2 scoops protein powder 1 c. frozen strawberries ½ c. frozen blueberries 12 cashews OR Oatmeal 1 c. cooked oatmeal (slightly watery) ½ c. grapes ¾ c. cottage cheese 4 tsp. walnuts, chopped 1 Scoop protein powder Spice with vanilla extract and cinnamon

Lunch Tuna Sandwich 4 oz. canned tuna 4 tsp. light mayo 1 slice bread Serve with 1 apple OR Tacos 2 corn tortillas 4½ oz. seasoned ground meat 1 oz. cheese, grated ½ c. tomato, cubed 1∕3 c. onion (raw), chopped Lettuce (as garnish), chopped 20 olives, chopped Serve with Tabasco to taste Serve with ½ apple OR Deli Sandwich 2 slices of bread 4½ oz. sliced deli meat 1 oz. cheese 4 tbsp. avocado OR Quesadilla 2 corn tortillas 4 oz. cheese 4 tbsp. guacamole Jalapeños and salsa as garnish Serve with 1 orange OR Grilled Chicken Salad 4 oz. chicken, grilled 2 c. lettuce ¼ c. tomato, chopped ¼ cucumber, chopped ¼ c. green pepper (raw), chopped ½ c. black beans ¼ c. kidney beans 4 tbsp. avocado OR Easy Lunch 4½ oz. deli meat 1 oz. cheese 1 apple 1 grapefruit 4 macadamia nuts

Dinner Fresh Fish 6 oz. fresh fish, grilled 11∕3 c. zucchini (cooked), with herbs Serve with large salad with 2 tbsp. salad dressing of choice 2 c. strawberries OR Beef Stew Sauté: 11∕3 tsp. olive oil 1 ∕3 c. onion (raw), chopped 5∕8 green pepper (raw), chopped ~8 oz. (beef (raw), cubed Add: 1½ c. zucchini (raw), chopped 1½ c. mushrooms (raw), chopped 1 c. tomato sauce (Season with garlic, Worcestershire sauce, salt, and pepper) Serve with 1 c. strawberries OR Chili (Serves 3) Sauté: 2∕3 c. onion (raw), chopped 1¼ c. green pepper (raw), chopped in garlic, cumin, chili powder and crushed red peppers Add: 18 oz. ground beef, browned 2 c. tomato sauce ¾ c. black beans ¾ c. kidney beans 60 olives, chopped Add fresh cilantro to taste OR Turkey and Greens 4 oz. turkey breast, roasted 2½ c. kale, chopped and steamed Sauté garlic and crushed red peppers in 11∕3 tsp. olive oil add kale and mix Serve with 2 peaches, sliced OR Easy Dinner 4 oz. chicken breast, baked 2 oranges 4 macadamia nuts

We challenge you to break out of your workout routine and get ready for a change with our CrossFit Elite 1.0 Training Plan. This training plan is not about performing sets and taking 1-minute rest. It is all about intensity. It is all about completing your exercise as fast as possible. It is a functional training that works your whole body.
What is CrossFit?
CrossFit is a series of functional movements performed at high intensity. These multi-joint movements target the core muscles and innervations. Gymnastics, rowing, weightlifting, running and much more- are the functional movements which a person needs to incorporate in their daily fitness routine. The main aim of CrossFit training is to prepare you physically and mentally for every challenge of life.
The key component of CrossFit training is intensity. The more work you do in less time, the more intense the effort. This intensity is both relative and absolute. Absolute intensity is the amount of energy human uses while resting which is known as MET (Metabolic Equivalent). The more the MET, the higher the intensity you can use during exercise. Relative intensity is the maximum capability of a person to work. It is more about how you feel while performing a given workout. Percentage of your maximum heart rate and maximum oxygen uptake is measured and tailored to enhance health and fitness.
Employing this high-intensity training and functional movements can help you to get the maximum gains in the term of fitness.
From beginners, team lovers, fitness fanatics, to former athletes, CrossFit training is for everyone. The main aim of CrossFit is to develop and enhance your ten physical skills: Cardiovascular endurance, stamina, strength, agility, power, speed, balance, accuracy, coordination, and discipline.

CrossFit games demand a high level of potentiality. To get fit, fast, and strong, you will need to balance your training and nutrition. With the increase in the volume and intensity of training, your body will demand more nutrition to fuel and recover from workouts more effectively. Supplements play a vital role here.

Supplements are something that adds your nutrition and helps you to satiate your daily nutritional requirements. They aid and increase the recovery process and helps you to perform more efficiently.

Effects of supplements on performance:

• Increases work capacity.
• Helps to perform sets and reps with more intensity by decreasing the recovery time.
• Helps you to tolerate the volume of training.
• Helps in performing endurance training.

CrossFit Elite 1.0 Supplementation Plan is precise and practiced in which the key supplements are put together to help you get the maximum results.

1. Whey Protein

Protein is the important macronutrient required to repair and recover from the strenuous workouts. Whey protein is a fast-digestible source of protein, hence a perfect supplement to rely on after your workouts. It will improve the muscle’s ability to recover and adapt after training sessions. Apart from this, it will help to keep the rate of protein synthesis up, while minimizing the muscle breakdown.

Recommended Dosage: 20-30 grams of Whey protein post-workout

Recommended Whey Protein Products: BSN Syntha 6, Optimum Nutrition Gold Standard 100% Whey, MuscleTech Nitrotech

 

2. Beta-Alanine

CrossFit training is a high-intensity training which includes the combination of functional movements. Training with such high-intensity releases lactates and hydrogen-ions in muscles and bloodstream. These lactates and hydrogen-ions limits your performance by developing the burning sensations in your muscle and make you feel fatigued.

Beta-Alanine supplements combat this effect by increasing the level of carnosine. Carnosine, when released in the bloodstream, helps to prevent the build-up of hydrogen-ions. Hence, supplementing with Beta-Alanine can improve your performance and training volume by helping you crack your AMRAP WODs.

Recommended Dosage: 2-3 grams per day. It is a pre-workout supplement so must be consumed before a training session. Avoid large doses by diving dosage into smaller serving to avoid tingling side-effects.

Recommended Beta-Alanine Products: Optimum Nutrition Amino Energy, RSP Nutrition DYNO

3. Creatine

Creatine Monohydrate is the well-known performance enhancer used in the fitness industry.CrossFit workouts include many anaerobic moves which are high in intensity. These high-intensive movements use creatine stores as a source of energy. These stores get depleted during the workout and are replenished during our recovery periods.

Supplementing with Creatine Monohydrate helps to regenerate those lost creatine stores. It increases the muscle mass and power, boost the performance during HIIT and decrease the fatigue levels.

Recommended Dosage: Follow the loading method of 20 grams per day for 5-7 days, followed by a consistent dose of 5 grams per day to increase the level of creatine stores rapidly.

Recommended Creatine Monohydrate Products: Optimum Nutrition Micronized Creatine, All Max Nutrition Creatine, SAN Nutrition Performance Creatine.

 

4. BCAA

Amino acids are the building blocks of protein and play an important role in repairing and recovering regrow the catabolized muscle tissue from the strenuous workout. Out of 3 amino acids that make up the BCAA’s, leucine plays an important role in synthesizing the protein and reducing the muscle breakdown while isoleucine helps to increase the glucose stores in muscle. Hence, they are the indispensable pre-workout supplement you can stack on to increase your performance and recovery.

Recommended  Dosage: 3-6 grams before or during exercise.

Recommended BCAA Products: 100% Pure Micronized 2:1:1 BCAA All Max Nutrition, BCAA 3:1:2 Musclepharm, I-Bcaa My Protein, Optimum Nutrition (ON) Bcaa 1000 Mg, Universal Nutrition BCAA STACK, Optimum Nutrition (ON) Instantized Bcaa 5000 Mg Powder, Rsp Nutrition Regen BCAA, Scivation Xtend BCAA

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