In Athletes, Videos

January 04, 2011

Video Article

In this new series, HQ trainer Pat Sherwood is searching the CrossFit community for real people with real stories to share. In Part 2, Sherwood is back home to Denver, Colo., for an interview with CrossFitter and friend Domoni Alexander, who discusses her background and how CrossFit has benefited her.

“Before CrossFit, I was on the whole ‘fat-free, whole-grain kick,’” Alexander says. From granola and crackers as “healthy” snacks to energy-drink fruit smoothies for post-workout nutrition, Alexander has come a long way.

“Since then, of course, I’ve realized that I consumed way too many carbohydrates,” she says. “Now I’m doing the Paleo Diet. I love it.”

Alexander says she has more recently added Zone Diet portioning to her quality foods.

“Now I’m going back to weighing and measuring because I just think it’s a good thing to do, because sometimes you forget and overeat,” she says.

Alexander has also changed up her post-workout nutrition.

“I’m doing Progenex and then mangos post-workout,” she says.

6min 38sec

Additional reading: Optimized Post-Workout Nutrition for the CrossFit Athlete by Chris Mason, published March 11, 2010.

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18 Comments on “The Sherwood Chronicles: Community Part 2”


wrote …

Joe and Dom are absolutely two of the finest people in the CrossFit community. We miss you both (you too Pat) back in Virginia Beach! Glad to see you all are doing well.

Lee and Danielle


wrote …

ditto, Lee!
GREAT people, GREAT trainers!!
definitely missed


wrote …

Miss you Dom!


wrote …

We miss you too, Todd!


wrote …

Great clip….i think she and I might have been, figuratively speaking, standing in line at the grocery store at the same time three years ago, buying our granola……thank god we are capable of change.

As for Pat…...continues to demonstrate himself as one of the nicest guys you will ever meet.


wrote …

Great video Pat! What about cheat days!?!?! hehe Miss you guys tons. Feel free to move back when ever you like. :)


wrote …

This is why i luv crossfit! It changes lives! And u r taking to long Pat. BTW this better be like a 38 part series.


wrote …

Hey just a thought, again I love this series of journal vids, but for myself and others deployed in the Desert you ever think of doing an interview with us via Skype or something? So far your doing ones on peeps you know and what better info can you get than from people you train with and know from a day to day. But I would like to see what other Crossfiters in the military are doing with nutrition. It’s not like we can go to the local grocery store to pick and choose our meals. We are VERY limited to what we can access out here in terms of nutrition. Granted I look and feel better than ever (can't booze out here and THAT makes a huge difference lol)but I personally am having a hard time choosing what to eat at our DFAC's (dinning facility, chow hall). Other option is ordering things like paleo kits online but you can’t live on that alone. Not trying to make your series difficult but I would LOVE to know what other Military members of Crossfit community out here are doing. Thanks a bunch.

Staff Sergeant Alleem Humber


wrote …

Love this stuff Pat. Thanks


wrote …

Great video P! I let my wife watch it and we laughed at the circuit training in the gym and the granola mix. Women! I thought you might get the next one with an athlete that plays multiple sports/collegiate sports or other sports like basketball,soccer,etc. where they could be in the gym for several hours and how they might change their nutrition to fit prolonged "play" integrated with crossfit goals. Maybe worthwhile maybe not! But again a big help to all of us!


wrote …

Dom- SO GREAT to have you at the box! You Rock! And your husband Joe is not too bad himself. Can we post the article on the website for all to see?


wrote …

“As fast as you can”, fried mangos, and cheez it’s!!! Love it!


wrote …

AWESOME - thanks Pat for the inspiring material and Dom you're looking great!

Cherie Chan


replied to comment from Alleem Humber

Great idea. Would be awesome to know what kind of nutrition plan CrossFitters in the military are using.

Ryan Bisio


wrote …

These clips are super.


wrote …

As always Pat you are hilarious. Joe was one of our Cert trainers in Scottsdale, AZ and it was a real treat to be taught by such a great and knowledgeable guy. Thanks


wrote …

Pat, I agree with the crowd - I love this series. I'm curious about cheat days too. Just how strict is the average crossfit athlete with their diet.

I'm about to be in Alleem's situation above, so I'd be interested in a clip on deployed crossfitter as well. Thanks, keep up the great videos.


Bryce Greenstein wrote …

Check this video out to see these three get down on a cheat night.

Big thanks to Pat and Joe for being such dedicated HQ trainers and for their service to this nation.

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