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