CrossFit RDA...

 Jon, Matt, Ash...

King... 

Truly great madness cannot be achieved without significant intelligence.

Shoveling food down your throat with no plan....is majority, and generally, we love to be in the minority. CrossFitters are all to aware of the mass benefits of weighing and measuring our food. No, you need not do it all the time necessarily, just the entire time you want to perform at your utmost and look your absolute best. But let's be honest...10% fat looks great, as does 7%...so forgiving a little when you're not in competition mode and have already reached your goals is cool, and even understandable. 

While doing all this weighing and measuring, do you know what all that business is on the back of your labels? Do you care? Should you care? Most importantly, did the folks who came up with the jargon on the back of our food have our minority in mind....or were they looking out for the majority?

RDA-Recommended Daily/Dietary Allowance is a system of measure found on the back of just about everything we eat. It measure the nutrients and traces thereof we are meant to attain in any given day. There are a few different version applied like DRV's-Daily Reference Values, which are used when referring more to protein, fat and carbs. 

The RDA was created by The National Academy of Science during World War II. It was meant to ensure our fighting men had the proper intake required to be healthy enough to fight. It was also used back home to ration our food, and make sure civilians did not become deficient in any one nutrient.

Majority:

Where The RDA's are calculated with a margin, they are still produced with the average person in mind....and damn it, CrossFitters are from that. The average person may not entertain near the activity, and most assuredly no where near the intensity. 

The values calculated did have a pillow between the lowest livable dose and the UL-Tolerable Upper Intake Level, so for the not so active they are cool, but for the CrossFitter...maybe not so much. For Example: ZInc, Vit D, Iodine, Calcium, Vit B-5, to name a few, are all too low in my opinion with respect to Micros.

As far as Macros....it's laughable, if not disgusting. The RDA's stance on sugar is 25% of calories can come from this source. Protein only need be around 50-70 grams a day depending on gender, and saturated fat and cholesterol just say, "as low as possible". Implying still that fat kills, and carbs liberate....if there was ever population control...its called carbs. Keep eating them. Keep dying. The Minority keep living.

Minority:

Thankfully, the Majority usually sucks to be a part of, and if your're a CrossFitter you realize this. Hopefully, apply what you learn at your box everyday when looking at the back of boxes. You're not an average human...so adjust...log the change...and witness how you feel. "They" are usually wrong..."We" are usually right.

I wish I had exact numbers for you to go for. Sort of like a "CrossFit RDA". I can honestly say that I have ideas that have been proven to me by others, but which have had no peer review, and have no more data than pictures, WOD times, and anecdotal feelings. But as far as the more important ones go...Look below:

CrossFit RDA's:

Protein- 1 gram per pound of bodyweight

Carbohydrates- @ least .5 grams per pound of bodyweight, at which 75% of that comes post WOD (this one varies depending on goals..some possible higher, and many lower)

Fat- @ least 1 gram per pound of bodyweight (varies depending on goals, but generally a great start that can be adjusted).

Zinc-@least 30mg

B-5-1500-2500

Magnesium-400mg

Vit-D-6000iu

After the above Macros and Micros are implemented, and adherence to a strong Paleo/Zone variety based diet, you should be cool. The CrossFit Values can always be adjusted, hence, our charter. Simply try something, watch, and log the results. If you're better, it worked.  If you're not -or you're worse- it didn't. In fact, a nice blood test may be all the help in the world, and in a future post we will place a call to action to those of you willing to go under the vampiric needle, and get your labs drawn. Giving us even more data that CrossFit's beauty is not only skin deep.

PCF Reference:

A Look In The Cabinet

Your Deficient

Z Effect

Strength: 

Rest

For Time: 

"Annie"

-Sit-ups

-Double Unders

50/40/30/20/10

Compare Here

Compare Here

Rest 2 Minutes

Max Distance Lunge in 5 Minutes

Post time, and distance in feet.

Comments

[k]

5am-outSTANDing teamwork today. Thank you for looking out for and pushing each other. Teri-give yourself a big hooah! for taking on the deadlift for your very first time today.

6am-wow are ya'll live. where else would one find a group that cuts each other down so hard at the very same time they're building each other up. group lunge effort was inspiring.

classes were too cozy this morning. the country concert cultural experience is over. time to pay the piper and get healthy again. GET YOUR ARSES IN HERE!

[Angela]

10:14(m)My jumprope kept jacking me up and I was starting to get really pissed off and Kara stepped in and yelled at me "GET OUTTA YOUR HEAD" over and over, and guess what? It worked! Thanks Kara, nothing like getting yelled at, at 6am to make the day start right!
420ft. lunge

Val-you did super awesome, babe you are badass!!!!!!!!

[Shelly]

22:48(m)
210ft lunge, thanks Mitchell for keeping me straight!!
Kara, thanks for a good class!

[runmelrun]

7:40
450 feet
Great job 5am!
Teri, you are doing great.
K thanks for getting up early for us!

[Dave]

Vacation WOD. Thanks for the list Kara.

10 Push ups
10 situps
10 squats
10 rounds
82 degrees and 90% humidity @ 9:30AM

11:54

[jb]

athletes yet to be let out to the field.....we have been briefed on judgeing criteria...heat advisory for the first time in cali all year...

[Jodi]

7:35 m reg. jump-rope
300 ft.

[kara]

Fellow PCF-ers:

We HAVE a games viewing solution! I will send an email later this afternoon with the details. For now, check out the games event schedule page and plan to spend some time watching this event with family.

[heather]

Don't know about anyone else but I am sitting here watching WOD 2 about ready to start in cali and I am freaking nervous for these people! I LOVE this WOD except for the pistols. Can't wait to see what numbers people put up on the max shoulder to OH.

AHHHH I SO want to be there!

[Min]

Min 5:28/540 ft lunge

Heather 5:52 PR

Been watchin the games live here at PCF... Kara has a nice lil set up with a nice TV that will be running all day tomorrow so you are all welcome to sit around and watch the games with us!

[Angela]

Wow just watched the masters and they had to deadlift their max one rep within 7 min. It was amazing! Forgot the mans name but he deadlifted 495!!!! It was amazing! I'm jumping around in front of my computer yelling and screaming! My kids think I'm officially nuts!! So wish I could be there! Josh and Chas your both truly lucky to be there watching all of those great athletes!

[Prov2121]

6.41 m reg jump rope
570ft

[Melanie]

9:55
360 ft lunge

[ASH]

4:36 PR
450ft lunge

[Scott]

6:34 PR
420' lunge

[k]

Nice to see you post, Melanie. And an awesome job you did kickin Annies arse unmod.

[Jen]

7:57 m (still working on my DUs)
390 ft lunge

[Teri G]

I love the 5am class! Thank you to everyone for your encouragement and support! I would not be here without you!
Kara-you are GREAT! Thanks for helping me see what I need to do!

[Vicki]

9:23
270"lunge
Kara great job!
Teri G Hope you're loving it!
Val Way to go girl!!

[Bonnie Mac]

I did this one few days late due to schedule conflicts... Unanchored sit-ups. Lovely time for sure.

5:09

Also did five minutes worth of lunges, but didn't measure any distance. This wko and cardio made for a delightful Sunday morning solo sweat session.