Your carbohydrates should majorly be composed of unrefined complex starchy as well as fibrous carbohydrates. It is advisable that you limit your intake of simple carbohydrates as much as you possibly can and also cut down or eliminate refined carbs from your CrossFit diet. There are three main types of carbohydrate groups as discussed below. Simple Starchy Carbohydrates These include foods such as fruit juice, honey, sugar, and fruit. Simple carbohydrates are referred as such due to their simple molecular structure which comprises one to two sugar molecules. Glucose is the simplest of the carbohydrates. Contrary to what some people may believe, not all simple carbs are detrimental to your health. There are simple natural carbs such as those found in milk and fruit which are perfectly healthy. Non-fat or low-fat dairy including milk, yogurt, and cottage cheese are rich sources of calcium. Although fresh fruit juices and fruits are packed with minerals and vitamins, it is recommended by CrossFit diet to eat them in moderation because if weight loss is your goal and you are carbohydrate sensitive, these foods are superior. The best time to take food is before and after your workout. Complex Starchy Carbohydrates These carbohydrates consist of simple sugars whose molecules are strung together to form complex and longer chains. The complex starchy carbohydrates include foods such as beans, peas, and grains which are super rich in minerals, vitamins, and fiber. The problem is that most complex starch carbs are often refined. Refined carbohydrates, according to CrossFit diet, basically refer to foods whose high fiber parts have been removed through processing. When a complex carb is refined, it loses the properties that make it healthy which include its complex structure. Examples of refined carbohydrates are white flour, white rice, sugary cereals, white bread, noodles, and anything that is made from white flour. The best form of carbs that will give you the ingredients to power through a CrossFit training routine is the unrefined complex carbohydrates. They contain whole grain which includes the germ and the bran. This makes them be high in fiber thereby keeping you fuller for longer. Look for foods such as wholemeal bread, whole grain rice, whole wheat pasta, and porridge oats. Complex Fibrous Carbohydrates This third category of carbohydrates is praised for its rich content of minerals, vitamins, phytochemicals, as well as other nutrients found in green vegetables. They are also rich in fiber, the portion of plant material that is indigestible. What this means for you is that as the food passes through the gut, much of it is not absorbed therefore acting as the great colon cleanser. Fibrous carbohydrates are also low in calories, and this means you can never overeat on green vegetables. There are some vegetables such as celery which is so low in carbohydrates that it takes many calories to eat them than you can get from them. When it comes to carbohydrates, the rule of thumb is, green or brown is good while white is bad. The only exception to this rule is the cauliflower which you should fight to get it into your CrossFit nutrition plan.  

Even though the jerk is not given as much attention in comparison to snatch and clean, still it is an equally important CrossFit workout. Most athletes spend much time exercising, but they can’t seem to get the jerk correctly. There is a susceptibility to develop bad habits in exercising that makes it hard for you to get the jerk right. In order to address the above challenges, there are a number of assistance exercises that you can pick up, put them in your routine, and improve the jerk. Push Press This is a multidimensional exercise prominently known as an upper body strength lift. However, experience shows that push press has so much potential than just the upper body strength lifts part of it. Since then dip and drive action is similar to the jerk, the lift trains the timing of the movement, the strength of the legs, the postural strength of the dip position, the elasticity of the legs to accommodate the changing direction in the dip and drive as well as the transition timing between the legs drive and the arms push. Therefore, the push press is a single exercise, but it has a lot of elements packed in it. You can use it in isolation as a teaching exercise or technique or even a strength exercise. Power Jerk Some lifters may not like it, but the power jerk is very effective in improving the split jerk. It imposes a massive demand on overhead flexibility, and this could be the reason why some may feel it is uncomfortable. However, when well performed, power jerks can give you lots of benefits. The most outstanding benefit of this CrossFit exercise is that it trains a balanced, vertical dip and drive. Because of the power receiving position, the placement of the overhead bar is supposed to be precise. The dip and drive must be vertical whereas the bar must move back behind the neck to give latitude for the trunk to incline forward slightly to complete the overhead position. The power jerk can be used as a teaching exercise or technique as well as a training exercise. Jerk Dip Squat This is a simple, but highly rewarding exercise. The lifter sits down into the dip position and then stands back up at a controlled speed. This exercise improves the drive by ensuring that you have a proper position to drive from. Because of the controlled speed, the lifter feels constant pressure on the heel region and this prevents shifting forward. It also serves to keep tension on the quads during the movement. Jerk Recovery It can be very frustrating for a lifter to get a weight overhead and thereafter fail in sustaining it up there. The jerk recovery exercise helps in building maximal overhead position strength and the control needed for recovery to a standing position. Building strength and confidence is a very important component of the jerk and how best you can do this will determine your overall success in this workout. There are lots of other jerk exercises you can incorporate into your CrossFit WOD, but the ones listed above will give you mileage as you seek to master the jerk.

If you have made a decision to join CrossFit, you are in safe hands, and you will never regret it. CrossFit is a sport that will benefit you and enhance your personal development right from day one. While it is true that there is some learning to do at the lingo level, within a short while you will be good to go. Indeed, the journey of a thousand miles starts with a single step and CrossFit classes are that step. There are several things to expect from your first classes in CrossFit and amongst them include: A Social Environment The gym is your new-found family where your success is celebrated by all. Although it takes time for everyone to know you, you can expect a warm introduction by the coach and a befitting welcome from the rest of the CrossFit athletes. Athletes of Different Levels When you come for your first workout of the day, the people surrounding you will be drawn from different abilities, skills, sizes, and shapes. This notwithstanding, all of you will be unified by the fact that you are under the umbrella of CrossFit athletes. This is important because it helps you in realizing your right place to achieve whatever fitness goals you have planned to attain. New Terminology You may have gone through foundations and acquainted yourself with some of the terminologies such as cleans, snatches, and lifts. However, there are a lot of other acronyms that you need to know so that you can be part of the community and effectively engage in the workouts. Some of the common terminologies include: CrossFit box – This is the gym where all the workouts take placeWOD – This an acronym for the workout of the day. It is the workout you will perform during the CrossFit class.AMRAP – This refers to as many rounds as possible. Usually, the clock in the gym is capped at a specific time, and your goal is to complete as many of the workouts as possible before the time elapses.ATG – Ass to grass. This is a term fondly used to refer to a full depth squat.RX – As prescribed. In CrossFit gym, each WOD has specifically prescribed weights you should use during the workout. This is just a suggestion, and you can scale the workout to accommodate your fitness level. Personal Attention from the Coach As a fresh recruit into CrossFit, you will not be taken through the toughest workouts at one go without a coach holding your hand. The coach will be right beside you as you execute your first movements. This is because CrossFit coaches are professionals and their primary interest is for you is to move efficiently and safely.