In HD Videos, Nutrition

November 26, 2012

Video Article

Competitors should have a plan for their grub during competitions, Matt Chan says at this CrossFit Competitor’s Course held at CrossFit Park City.

Part 4 was originally published as a resource during the CrossFit Games season and is presented here in sequence with the other parts of the series.

“You should be able to tell somebody (what you’re eating), rather than showing up to the Home Depot Center (without) a clue and you’re going upstairs to buy food from the concession stand,” Chan says to laughs from the attendees in Part 4.

To illustrate his point, Chan creates a meal plan for a single day of competition that involves three workouts and a skills test. The blueprint is based on an athlete who typically eats 18 blocks a day but will eat 25 on competition day.

In Part 5, Chan digs into supplements.

“Start with the simple stuff,” advises the Level 1 Seminar Staff member who finished second at this year’s CrossFit Games.

He recommends EPA/DHA fish oil, vitamin C, vitamin D and creatine.

Chan also re-emphasizes the importance of competitive CrossFitters establishing a Zone Diet baseline prescription.

“I know I don’t need to worry about my nutrition,” he says. “I can operate at a very high level with that training prescription that I’ve established.”

To register for a CrossFit Competitor’s Course, visit

Part 4: 10min 24sec
HD file size: 193 MB
SD wmv file size: 124 MB
SD mov file size: 62 MB

Part 5: 17min 19sec
HD file size: 400 MB
SD wmv file size: 207 MB
SD mov file size: 103 MB

Please note: For smoother viewing of HD videos, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).

Additional reading: Q&A With Dr. John Berardi by Paul Southern, published June 27, 2011.

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6 Comments on “A Competitor’s Zone Prescription: Parts 4-5”


wrote …

Chan is a frigg'n genius.


wrote …

i did the formula (lbm*0.7)/7 but i dont know if this formula work's with Kg or Lbs? help please my lean body is 55kg or 122lbs


wrote …

84.7 grams... 12 blocks... American'ts handle metric!


wrote …

Hi Matt,

Great information, thanks for doing this. Quick question on bumping up the Rx'd zone blocks when training volume increases. Do you only increase the amount of blocks you eat on the specific days you do more than one WOD and go back to 18 on rest days and one WOD days, etc? Or do you just go with that new increased volume for a specific period of time regardless of your WOD volume?

Thanks for any help.


wrote …

question: I'm a fire fighter in Detroit, on days when you worked and WODed either strength work or met-con, did you up your protine multiplier from .7 to .85 or all the way up to .9-.95? I'm 215 @ 12% = 190 LBM. So my calculations looked like this after watching the vids. Rest Day: 19 blocks, Work Day: 23 blocks, Work w WOD Day: 24.5 blocks. Does that sound about right? Or am I over?
Guess I was just wondering about the days when you had allot of F.D. runs, WODed and if there was anything not described in the vids that you did additionally? Obviously sleep is a huge factor and I wondered about those days as well when you were up and down all night, or just not sleeping well at the Firehouse?
Another question was about the 2012 games and your prep.
You said in another vid that you went long a ton. And I assumed that your Oly lifting and any other skills were not an issue any more, so did you concentrate your training on going long in both WODs and single modality work or just single modality? Did you only wod once a day for most of the year and then add multiple wod's per day the closer you got to games? How do you think you needed to train over the corse of the years preparation based on your age and not being 24. I'm 39. Is less is more part of the philosophy? Wondering if I should train less days, but go harder on the days I do WOD?
Thanks Matt. Great video.
~Dan Anderson


wrote …


I would like your honest opinion on a post workout recovery supplement. You discussed supplements and post workout meals aiding in recovery during video by providing building blocks. This supplement was designed to address nutrient absorption, stress hormone reduction,and inflammation management.

I'd love your feedback.
The website is and the product is Cross Recovery. I'm not writing this to advertise, but I feel you'd be a good judge on the product. If you want to use it to better assist your analysis let me know, I'll happily send you a free container.

Very respectfully,

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