WATCH the full interview below or LISTEN to the full episode on your iPhone HERE.
Guy: Whether you are an elite athlete, weekend warrior or even a coach potato, there’s much wisdom to be had here when it comes to fuelling your body daily for optimum performance. With so much conflicting advice out there when it comes to nutrition, who better person to ask than someone who walks their talk. Elite CrossFit athlete, Ruth Anderson Horrell shares her insights around nutrition daily and also during competition time. No matter what your goals are, it’s certainly worth a few minutes of your time… Enjoy.
“Never say, ‘can’t’… The word just makes me cringe and it is such a negative thought to ever think that you can’t do something. You may not be able to yet, or whatever it is, but if you decide you can’t, it’s like you’re already there.”― Ruth Anderson Horrell, Elite Crossfit Athlete
Ruth Anderson Horrell is a New Zealand representative CrossFit Athlete. She has represented the Australasia region at the World Reebok CrossFit Games in 2011, 2012 and 2013! Ruth competes for NZ as an Olympic Weightlifter. In 2012 she competed at the Oceania and Trans Tasman Champs. Ruth is a successful co-owner and coach at CrossFit Wild South and works as a Locum small animal veterinarian when she has time :)Currently she is training towards being Australia’s best female CrossFit athlete. She trains in Los Angeles under the instruction of Dusty Hyland for parts of the year.
Ruth Anderson Horrell Full Interview:
In This Episode:
How she walks the fine-line between optimum training and overtraining
Her recovery strategies
Her own exercise routines
What CrossFit Regional Games looked like 8 years ago!
The advice she would give her 20 year old self when starting CrossFit
Guy:Hey this Guy Lawrence from 180 Nutrition, and welcome to today’s health session. You’ll have to forgive me, it’s nearly 40 degrees Celsius in this room; it is hot. That’s okay, lets push on with the intro. Today’s guest is Ruth Anderson Horrel. She is an incredible athlete, as far as I’m concerned. She’s a Crossfit athlete, if you’re not familiar with her, and she’s been to the Crossfit world games three times. I can assure you now, that is a hell of an achievement. She has a wealth of experience when it comes to exercise, nutrition, and recovery, and I think the one intention was today, whether you’re into Crossfit or not, we really wanted to tap into Ruth’s experience, and wisdom, and hopefully get a few gems across to pick up for everyone, ’cause I think there’s certainly a theme that’s coming across in the podcast, and the way people approach their diet, whether they’re at the elite end of athleticism, or not.
Whether you just move daily and just trying to drop a bit of weight, there’s always some fantastic lessons to be learned from some of the best people that we can get hold of, that’s for sure. The other thing I’d encourage to do as well, is actually follow Ruth on Instagram, and then you’ll start to see what I mean by what her athletic abilities are, and what she is capable of.
Now, I haven’t asked for a review for a while, but I will. We had a fantastic review on iTunes come in the other day. I always ask for them because they obviously help with the rankings, but other people read them as well, and it’ll encourage them to listen to the podcast, so if you’re getting great befits from listening to my podcast every week when we push them out, then it takes two minutes if you could leave a review. The one we had just the other day says, “my favorite podcast by far,” with 5 stars, that was very generous, by [chinlo 00:01:47]. “Thank you, Guy and Stu for hours of learning. My favorite thing to do is listen to your podcast while going for a nice, long walk. I’ve listened to most of them twice or more. I never tire of your fantastic hosting, A-grade guests, [00:02:00] and the wonderful insights your podcasts bring.” I thought that was absolutely wonderful, so thank you for that, and hence why I gave you a shout out.
We read them all. Tell us how you listen to our podcast. I’d be fascinated to hear because we’re in, I think over 50 countries now, getting downloaded anyway, which is really cool. All right. I’m going to stop blabbering. Let’s go over to Ruth Anderson Horrel. Enjoy.
Hi, this is Guy Lawrence. I’m joined with Stuart [Cooke 00:02:27]. Hi, Stu.
Guy:Good to see you. You’re looking well, mate.
Guy:Our lovely guest today is Ruth Anderson Horrel. Welcome, Ruth.
Guy:I just realized, did I pronounce your last name correct?
Ruth:Yeah, that’s good. Yeah.
Guy:Okay. I always get confused slightly on that. You’re not the first guest, either. I have no doubt they’ll be two parties listening in on this podcast today. That’s going to be one that’s going to know [inaudible 00:02:55] is, and who you are and Crossfit fanatics, and then I think a big portion of our listeners, as well. They will have heard of Crossfit, but are not going to have any idea. I think hopefully we can, between us all, please both parties today. That’s our intention, anyway, and tap into some of your experience over the years, which we’re excited about.
Just to start and get the ball rolling, as always on our podcasts, can you just mind sharing a little bit about what you do, including Crossfit and outside of Crossfit as well? I know there’s a lot more to you than just going to Crossfit every day and training your heart out, really, isn’t it?
Ruth:Yeah, yeah. Well, that’s a big part of it. It’s a pretty big goal for the last few years has been competing at the Crossfit games and doing well there. In the meantime, on the Crossfit journey, I ended up opening a Crossfit gym about 5 years ago also. That’s been steadily growing and keeping us busy. That’s been a whole new experience for me, just learning how to run [00:04:00] that business. I also run a website, ruthless.co.nz, where we sell Crossfit equipment and accessories and things. That’s normally a few hours of my day, as well. Then I’m a small animal veterinarian and I’ve been doing that for 2 days a week for the last … I’ve been fairly part time, actually with it, probably for the last 3-4 years, so that I can focus on my training. Yeah.
Guy:Many balls in the air.
Guy:Can you share with the listeners where you are, as well? It’s a part of the world that I really want to go to.
Ruth:Yeah, yeah. It would be a bit of a temperature drop for you guys. I’m in Invercargill, which is right on the south coast of the South Island in New Zealand. We were the southern-most affiliate. I haven’t actually done a check lately, but we’re pretty south as far as Crossfit gyms and population, generally, I guess.
Guy:Yeah, yeah, yeah. What’s the weather like there now. Is it all right? Not too cold?
Ruth:Well yeah, it’s our summer, but we’re sitting early 20s today. At most over the summer, we’ll hit 30 degrees probably only a few times. It’s not a huge variation.
Stu:Comfortable. That’s what I like, cool and comfortable, doesn’t keep you awake at nights like last night.
Ruth:No, definitely not. No, no. No trouble sleeping. The room’s always fairly cool.
Stu:Good. Good on you. For our audience that are not Crossfit savvy, and for anybody else who really doesn’t entirely understand what Crossfit is, I wondered if you could just explain? Give us your elevator pitch. What is Crossfit?
Ruth:As Greg Glassman always says, [00:06:00] “I’ll show you. Come and have a go.”
Guy:I’ve never been there, but you’ve explained it.
Ruth:It is a really tough question. It’s actually funny. We were sitting around at the Queenstown Crossfit Tour and there was a bunch of all these elite athletes at a table. The waiter came around and said, “So what is Crossfit?” Everyone looked at each other. It was like, “Who’s going to answer it?” You’ve got people that have literally based their life around it and still have trouble explaining well how it works.
It’s a strengthening conditioning program. It’s constantly varied, so people that train Crossfit style, every day they go into the gym, they’ll be able to try new things that there will be either a variation of movement, variation of weights, variation of complexity, and a variation of time that they’re going to work out. A huge range of energy systems get used because it scopes literally from workouts that can take seconds to workouts that can take probably around an hour or so. There’s a few that go a bit longer.
For me, it’s a sport. For most people, it’s a way of just maintaining health and fitness. For me, it’s become a sport and it creates a slightly different level, I guess, a different level of complexity in terms of movements and weights and everything else.
Ruth:It’s different. The movements are very much preparing people for everyday life. That’s probably the thing I love most about it. I’m training an older lady at the moment who’s preparing to walk one of the big, there’s [00:08:00] lots of beautiful walks in New Zealand, and she’s 65 and she’s preparing to walk a trek that’s about 60 kilometers with a pick. We know that we can get her ready for that.
Guy:What is the diversity of people that you train, then? I think with Crossfit, if you’re on the outside looking in, it’s very easy to say, “Oh, that’s an elitist thing,” because the guys are generally pro videos, the guys that are really good at it. You don’t see the other side of it.
Ruth:Yeah, for sure. In our gym, the oldest person is actually my dad and he’s about to turn 70, but there would be no reason we couldn’t have older people. That’s just as old as we currently go. In terms of the youngest, well, we’ve got Crossfit kids and teens at our gym, so those kids are learning body weight movements and things from age 6. There’s a pretty huge range there, and then of course you get that huge range in how much sport people have previously done and also just what they do in their everyday life. We have people that have relatively sedentary jobs and in our box we also have a lot of people that are laborers or mechanics, builders, gardeners, that do a lot of physical work. It’s important for them to either reverse some of those effects of some of the quite repetitive movements that they’re doing and address some of the mobility problems and things that may come from that, and also just so they can be stronger and reduce the chance of getting injured while they’re lifting heavy objects and things they do at work.
Guy:Yeah. I’d imagine you’ve seen quite a few transformations all the time, as well, with people coming in [00:10:00] and following the protocol all the way through and seeing how that impacts their lives.
Ruth:Yeah. It’s really cool when people that they haven’t done a lot of exercise before, they’re the most scared. They’re the most apprehensive at walking in the door, but in many ways, they’re the most exciting people to train because you’ve got a little bit of a blank canvas and you know you can really make a difference by coaching these people in movement and having a better way of life.
Guy:I’d just say anyone listening to this who hasn’t tried Crossfit, they should put it on their bucket list and at least walk into a box and try it once and see what all the fuss is about. I recommend you.
Ruth:Yeah, absolutely. I think …
Stu:I’m thinking about just common issues, Ruth, as well. If I’m new to Crossfit, I’m going in, what do you typically see from people that walk into your box, because we’ve experienced it ourselves, Guy and myself, and we were voracious when we started. We probably hit it a little bit too hard, personally. What are commonalities that you see with the newbies?
Ruth:Yeah, I guess that wanting to have the more advanced movements before having the basic elements.
Ruth:That’s cool. You’ve got to have a goal and a dream. I know when I first discovered Crossfit, there was much less on the internet about it than there is now, but I remember seeing videos of people doing … Girls were the biggest thing, not guys, of seeing women do things like muscle ups and lift weights over their heads and things like that. That was what inspired me to get started with it. I didn’t have a box to walk in the door of, but [00:12:00] that’s what inspired me to get started. You know that people need to have those dreams, but just not paying attention to the basic movements first before, “But can I get up and just hit it a go? I just want to jump in those rings and I just want to do this and that and swing around.” They’re just not quite grasping some of the complexity and the amount of elements that needs to be tied in.
That’s just the learning process. A lot of that is our job as coaches, to help people see, “Well, okay. Well, there’s some deficiencies here and here, and if we work on those parts, then we’re going to get this mastered.” Then I guess just not paying any attention to their own recovery or mobility. I’d probably put those 2 together. Just trying to get in the gym right when class starts and get straight into the workout and just not paying any attention to some of the things that they need to do to get their body well-prepped. We coach people into generally trying to come 15-20 minutes before class. We still run a warm-up, but we want people to work on their own specific things that they need to address.
I know for myself, I took way too long to start addressing my problems with my thoracic mobility, and basically because I just didn’t know any better and I didn’t have anyone to tell me any more than that. It ended up that I ended up having an injury when I was competing. I had slipped a disc at T-5, which is quite an unusual injury. That forced me to address it, but that’s neither something that you would want to happen to an athlete that’s coming into, for a strengthening conditioning program. They need to be aware of where those deficiencies are [00:14:00] and what they need to do to resolve them.
Stu:Great. One of the take homes for me, from being a Crossfitter for a couple of years, was just the importance of my mobility and flexibility. That’s something that I do every day as well now. Just the realization that we really do need to get moving and stretch these muscles and open up the joints … Every day from sitting at a desk, I go over and I’ll go into a squat and just sit there for 5 minutes, roll my shoulders and just get, open myself up and just try and get in a few positions that ordinarily, most people would just never even conceive of wanting to try. It makes me feel so much more alive and open. Great lessons in there.
Ruth:I think range of motion has a huge impact just on our quality of life and when you see older people that just haven’t been able to maintain activity, just how quickly range of motion gets lost, and then strength goes with it. Yeah, that’s definitely … I’m still learning about range of motion and how things can be improved, really.
Guy:How long have you been involved in Crossfit, just out of curiosity, Ruth?
Ruth:I think about 8-1/2 years.
Guy:Right, and you’ve been in Invercargill that whole time? What made me think, is because you opened a box there 5 years ago. What were you doing before the box came?
Ruth:Yeah, we just started out. My brother-in-law was living down here at the time and he had been living in Melbourne. Someone had just showed it to him. I’m not even sure if he’d done a workout with these people. Some people just showed him the Crossfit.com website and he came back. He was taking me through some personal training. We were just doing some strengthening so I could [00:16:00] compete at a triathlon that I wanted to do. Yeah, we just decided to start following some workouts on Crossfit.com and things got wild pretty quickly. Within 4 months, I went out to the first-ever regionals, which was in …
Ruth:Yeah. Yeah. Is that eight years?
Guy:It’d be a while back, because I had a friend that competed in it.
Guy:Long time ago.
Ruth:Yeah, I went out to CFX there and that was just when you could roll up to regionals.
Ruth:[crosstalk 00:16:57] since you had no idea what. We didn’t even really know what all the movements of Crossfit were at that stage. I was like, “Oh, okay. Clean and jerk. All right.” The judge is out back with each person, showing them all the movements that they’re going to need to do, a bit like a level 1.
Stu:That’s a radical change from any training that you would have been doing at the time, as a triathlete, as well, to then suddenly go into these wild and wacky Olympic lifts and technical movements. Wow. How did that work out?
Ruth:I did miss one of the workouts at the competition because I couldn’t do a ring dip, but I think I had captain pull ups by then, had no idea what a butterfly pull up was at that stage. We actually had a sand dune run, so I did really well on that and I think there was another workout I did quite well in. It was okay, but I know I did miss on 1 of the workouts, not being able to do a ring dip. I just couldn’t believe that there were girls there that could do ring dips. I was like, “Oh, my goodness.” The rings was totally, was not even something that I had, wasn’t a piece of equipment that we even had. We were playing. We didn’t even have a kettlebell, actually. We were swinging a dumbbell.
Ruth:We did okay, probably as you would expect, but it really was an inspiring moment for me to realize the level that some of the athletes were at and that in some ways, I could see that I could be there.
Guy:That’s amazing, because Crossfit’s come such a long way. Like, when you look at the caliber of athlete today that you compete against, if anyone seemed again to walk into a regional games, it’s well and gone in Australia. Go and check it out for an hour. It’s phenomenal, the standard of athlete today. How many were competing at the time back then? Was it …
Ruth:I’m going to say there might have been about 30-40 women, and probably the same for the men.
Ruth:Yeah, so I imagine it was just advertised on the Crossfit.com website. Just clicked the link and registered, and all the sudden, I flew to Sydney and had a go.
Ruth:I’ve been really fortunate, to be able to grow with the sport, I guess.
Guy:You have, yeah, fully. Absolutely. Move on to the next question, when you’ve talked, because we’re still on the topic of training, how do you, I’m always curious to ask athletes this, walk the fine line between optimum training and over-training?
Ruth:Yeah. I’ve definitely crossed the line before, so I know what that feels like. I’ve had to be aware of how to modify. I had quite a big hand surgery this time last year and I have had a few injuries along the way, so I’ve had to be aware of how to be patient with those and modify things as needed. I know my body. Generally, if I’m over-doing [00:20:00] it, I generally wake up very early in the morning. I never have too much trouble getting to sleep, but I have a little bit of trouble staying asleep. That’s normally the warning sign for me, if I’m not able to maintain my regular sleep pattern. There’s normally something amiss, because generally that won’t happen. As soon as something like that, if I become aware of that, then I’ll normally start throwing in some more rest days, beyond what my regular rest days are.
Ruth:I guess it’s a difficult thing. I feel like you probably need to cross the line to know exactly where it is, in some ways. You probably need to make a couple of errors to work it out.
Guy:Along the way, you learn from it. Yeah. You intuitively get in-tuned in. Maybe you should explain to everyone listening to this, as well, what a typical day of training might look like for you. We know coming into the season of Crossfit … You’ll be competing for the regionals, Auckland regionals this year, Ruth?
Guy:Yeah. Some of the listeners might not know, you picked up an injury last year leading into the, was it the open or the regionals itself?
Ruth:Yeah, yeah, we were about 3 weeks out from the start of the open and my tendon on my thumb snapped. It was a little bit of, “Maybe I just don’t have the surgery and have a floppy thumb,” and then I decided I needed to get it done. That was a tricky decision because I’d obviously worked my butt off to come back and give it to Carson and go back to the Crossfit games and have a good shot. I felt like everything was falling well into place, so it was one of those stumbling blocks.
Guy:[00:22:00] Yeah, but a year comes around quickly. Here it is again, right?
Ruth:Yeah, yeah. Sorry, what was your question again?
Guy:We were talking about the fine line of over-training and recovery.
Guy:Now we get into the season, just to give listeners an idea, what would your typical training day or week look like?
Ruth:At the moment, I’m generally doing 3 days on, 1 off. That varies a little bit throughout the year, but that’s currently what I’m sticking with. Today, for example, I’ve been in the gym and I’ve done a couple of hours of gymnastics training, working position, a very small amount of what I would consider conditioning, but for the most part, just working position and some of the movements that I find more challenging. I quite like to start my day with more technical elements like that, but I have a little bit of variation. Sometimes I will lift in the morning. Generally, I’ll try and get in at least an hour. It will depend on my coaching schedule, but at least an hour, possibly 2 before lunch and then in the afternoon, I will generally start an afternoon session with a good 90 minutes or so of lifting and then I’ll have a little break and then I’ll start having my conditioning.
[inaudible 00:23:25], so what people would commonly get if they go in for a class, and then I often end a session with some interval-style training. Yeah, that’s about it. It’s a bit broken up into little blocks, 60-90 minutes at a time, and give myself a bit of a break. The break might include getting in a personal training session with someone or getting some of my other business work done and then coming back to [00:24:00] training. I find it pretty hard to just hit a 3-hour block or something, of training. There has been times I’ve had to do it because of my schedule.
Guy:It’s a huge commitment, isn’t it?
Stu:3 days on, 1 day off, so that 1 day that is going to be really, really important for you to rest and recover. I’m interested in the strategies. Are there any? What does a Crossfit champ do on the recovery day to absolutely maximize that day for everything?
Ruth:I need to do a lot of mobility work, so I try and get in, it will be an hour, and I try and do more if I can. Some of that, for me, it needs to include a bit of activation-type work as well, just to get my shoulders moving as best as they can and glute activation and making sure my hips are as mobile as possible. For me, that’s been important. Number 1, I’ll be 32 this year. I guess in the life of Crossfit athletes, it’s creeping up there at the end of staying at world-level competition. It’s just something I just have to make sure I’m really on top of the mobility side.
I used to do a bit more of things like having a jog, like doing a long run in the bush and things like that. I don’t do that every … I consider that more of a workout now. I try and have my rest days as being a bit more rest days. It will depend on my state of mind, I guess, as to whether I want to throw in some skill work at the same time, as well. If there’s something that is just technically challenging and not going to be over-fatiguing, [00:26:00] I might do that, as well. If I just feel like I’ve been at the gym so much over those last few days and would prefer to have a break, then I won’t.
Guy:How many hours sleep do you get a night, Ruth, normally?
Ruth:My target’s 9.
Guy:There you are. Okay. Yeah. A good night’s sleep, right? I like it.
Ruth:Yeah, yeah. I probably hit 8 most of the time and try to get another 30 minutes in the afternoon. I love getting an afternoon nap. It just makes training in the afternoon go better and just feel so good. That’s my favorite thing, but just, life doesn’t always allow it.
Stu:That recovery day is wildly different to anything that I thought you were going to say. I imagined that you were going to say, “I’m going to sleep in, have a coffee, go down to the local video store, get my favorite movie, sit back on the lounge with my dog, and just veg out.” I didn’t expect to hear that …
Ruth:I wish. I wish, but no, I’ve got to run the businesses and do all those other things, so I probably have a bit more catch-up and try to get on top of the world as much as I can, emails and all that kind of stuff, have a real tidy-up so that it allows me more time on the training days.
Ruth:Yeah, yeah. I don’t … I’m not big on lying around too much. I like to get out of the house, mow my lawns, and I like to keep moving. Yeah. As you see, get in squat position and stuff while I’m weeding my garden.
Stu:I’ll write you a recovery program, Ruth, and see how that goes down for you: lots of movies and stuff like that. Guy touched on sleep there, as well, which obviously is critical for everybody, even more critical when you’re an elite athlete. Have you got any tips or tricks that have worked for you? Do you do anything in particular to get that solid sleep working for you?
Ruth:[00:28:00] Yeah. I don’t like bright light. I know I’ve stayed at some other people’s homes and I’ve found if their living rooms and things are really lit up, I find that quite buzzy. I just think they interfere.
Ruth:I try not to spend too much time watching TV or anything late at night. My room is really dark. I live right at the end of the street and there’s no street lights that affect my room. I’ve got proper blackout curtains and things. I typically don’t have any trouble. It’s cool, I should mention, but that’s just, that’s without air conditioning. It’s just the temperature is cool.
Stu:I could have done with that last night.
Ruth:It’s pretty good. I always take magnesium in the night time, and the amount will depend on if I’ve had a massive training day or have some with my dinner and some again just before I go to bed.
Stu:Any particular type of magnesium that works for you?
Ruth:I think it’s called diglycinate?
Ruth:Yeah. Is that right? It’s a powder drink that I make up. I find that fantastic.
Stu:Right. Got it.
Ruth:I just notice it, if I’ve missed it for a few days. I just feel like I’m missing it. It’s been a supplement I’ve taken for a long time.
Guy:I’m interested, as well. You’re going to be pretty switched on with the nutrition. I know we’re going to get into that topic a bit later, but in terms of recovery, have you ever deviated from the way you eat, and how did that go on and affected your recovery? Have there been any kind of correlations that you’ve seen at that end?
Ruth:Yeah. I’ve had things like I’ve trained, a workout’s taken way longer than I expected. [00:30:00] I’ve literally got 10 minutes and I need to run a class, so I’m having a shower and then starting class. I totally skip having any post-workout nutrition. I’ve generally been more sore for that the next day.
Ruth:I know that I need to get some carbohydrate and protein in after I train, and it does seem to be quite a difference if I haven’t got it in within 30 minutes of training. The next day’s always going to be tougher. Definitely just, life’s got in the way and I haven’t done things as I would have liked. I’ve known the difference for that.
Guy:Yeah, yeah, yeah. No, fantastic. Excellent. Now, do you have … I’m assuming you have coaches, as well, guiding you to the games. I’ve also noticed that you’ve gone to America for the last few times that you’ve competed prior to the games, as well.
Guy:Why do you go to America, first of all? Yeah, beforehand.
Ruth:In our town, there wasn’t Crossfit. My first introduction to some high-class, quality coaches was when I met Dusty Holland at the gymnastics [cert 00:31:19] at the [Schwartz 00:31:23] Gym in Melbourne, about 4 years ago, I think. Met him and we became really good friends and I traveled out to him. I think I’ve had 6 trips out now to the states to spend good blocks of time with him. They also gave me an opportunity to train with some amazing athletes like [Sam Bricks 00:31:48] and Lindsay [Vellanzuella 00:31:51], [Tina Lee Brixton 00:31:52], some really, really amazing athletes out there. Initially, my gymnastics was my largest weakness [00:32:00] in my range of movements, so it seems like the perfect match. Dusty’s continued to program for me for a number of years now. We don’t chat as much as we would like to at the moment because we’re both really busy people, but he definitely helps guide me to making sure I’m working on some of the new movements that are coming into the sport and just continuing to develop my virtuosity in the more basic elements, as well.
I’ve also had a weightlifting coach here in Invercargill for a number of years, which has been fantastic, Joe [Stinsy 00:32:43]. He’s actually one of the New Zealand coaches now, as well. We traveled to Papua New Guinea and competed at the Oceaneas last year, did there as well.
Guy:Yeah, because I was going to ask, it requires so much discipline, what you’re doing leading up into the open and competing, so do you have a coach at every training session with you, or is a lot of it self disciplined, that you’re just literally just turning up and training, because it’s hard to ask. Some people, it’s hard to do a bit of exercising in a day, just to motivate themselves, let alone at that end.
Ruth:Yeah, yeah. I have some days where it is totally no one else at the gym, so they’re probably the more challenging days. I find even just having someone else there, whoever it might be, is just useful. In recent months, I’ve actually been grabbing some of the guys and saying, “Hey, I’ve got to do these 6Ks or row sprints. Do you want to join me on it,” things like that and just fun.
Guy:Do you get any takers?
Ruth:Yeah, I do. Yeah. I choose things that I like, totally, and they will help. They’re like, “Yeah, yeah. Okay. Take you on at that.” I’ve also had a bit of [00:34:00] the athletes partnering up and taking me on at a workout. They’re doing it as a partner would, thing like that. We try and find ways, but for the most part, no, I don’t have a coach hanging with me in the gym each day. That definitely has its down sides, but some part of me likes being at the bottom of the earth and away from too much hype. Probably one of the harder things of training at Dog Town with Dusty was, cameras would be showing up every second day and different people wanting to take videos and pictures and just a lot more people, just a lot more going on.
In some ways, it gives me a little bit more focus. I do a lot of, what’s the word, visualizing, so even in my sessions this morning, which probably weren’t the type of things you would expect to see at a competition that were quite skill-based things, before the clock starts, I still am imagining I’m either on the games floor or I’m standing up there at regionals. I try and put myself in that mental space.
Stu:Do you use your visualization for stuff outside of Crossfit, as well, everyday life? I know that I always visualize the rock star car parking space when I’m out and about and I need to pull in somewhere, and 9 out of 10 times, I get it. It’s true.
Ruth:I have to think about that. I don’t know if I do as much.
Guy:You should try it. Stu recommends it. I do well at it because I’ve got a motorbike.
Ruth:I’m really good at parking anyway. No, I don’t know. I’ll have to think about that. I might subconsciously do it.
Stu:I reckon [00:36:00] that there’s merit in that stuff. I do, just all of that stuff. I’m just really into, “I’m thinking it, I’m seeing it, and I’m going to make it happen.
Guy:Yeah. It’s interesting what you said, Ruth. It made me think of a podcast I listen to with [Dorian Yates 00:36:18]. I don’t know if you’re familiar with Dorian Yates, but he was the bodybuilding world champion in the 90s. I think he won 7 titles and incredible. They used to call him The Shadow because he always used to stay out of the glitz and glamour of LA and the limelight. He had a little gym in Birmingham and nobody knew what he was up to. He said he used to use it to his advantage, so he would train, he would visualize going to all these great competitions where everyone else was seeing actually what they were doing and competing and judging themselves. He just stayed away from the whole thing and then would turn up when it was time for Mr. Universe and just blow them out of the water, you know?
Ruth:Sometimes, if you’re competing against another athlete and you’re actually, if you’re beating them by a lot, or say if you’re training with them and you’re beating them by a lot, you can think that you’re doing quite well and back off. Whereas if you’re visualizing someone that’s better than you or just beating you, then that’s, I see that as an advantage. I’m not going to lie. There’s definitely days when you’re all alone in the gym and you just think, “Gosh, this is a tough ask.”
Stu:It is tricky. I know that training on your own versus training with a crowd versus training with a crowd of elites, there is that impetus to absolutely excel and put on your best show. There are days when I go down and lift a few weights in the gym and I think, “Well, I’ve had enough. Nobody’s around. Nobody knows.”
Ruth:[00:38:00] I have probably ruined myself a little bit, training against some other athletes. I had a bit of a shoulder niggle, but I was still trying to do the workouts, because the other athletes were doing those, and they weren’t things I should have been doing, if I was just sticking to what was going to be good for me. I probably wouldn’t have done them. That’s probably one of the disadvantages, that you get a little bit hyped up in the moment and you want to do exactly what everyone else is doing, and that’s not always the right thing to do.
Stu:Yeah. Completely. Next time you’re in Sydney, you come train with me and I guarantee that won’t happen.
Ruth:I’d like to see that.
Stu:You’re wandering down the street in Invercargill and you bump into a 20-year-old version of yourself. Obviously, you’ve got 10 years of experience, all this wonderful knowledge that you’ve gleaned from everything that you’ve done. What advice would you give the 20-year-old version of yourself, if that person had just started Crossfit and wanted to be the best?
Ruth:This might just be the 20-year-old version of me, and not every other 20-year-old, but for me it would be spending more time mastering body weight movements with a fantastic coach that knows exactly how to do it, having a coach that was really well-versed in gymnastic movements. I think in gymnastics, there’s much more understanding, or in gymnastics coaching, there’s so much more understanding of the importance of getting correct range of motion. In my first year of Crossfit, I went down to the … We have a great gymnastics gym in this little [00:40:00] town. I went down there and this guy was … I wanted to do muscle ups and he was showing me how to walk across the parallel bars. I was just like, “Yeah, yeah, yeah. I can do that.” I would quickly do it to be like, “Yeah, I can do that. I want to do this,” and just not understanding just exactly the movements that my body needed to be doing to do those elements well and the importance of them.
Because I didn’t have those correct, one of the regionals I went to, it was 2010, I came back with a bad sprain in my shoulder, which was probably from doing muscle ups, which was probably from not moving correctly. For me, in the sport, it would definitely be mastering some of those elements and also playing. Do other sport, as well. I probably stopped doing other team sports and things by the time I was 20, I think, and I think playing some other sports is really good for you.
Stu:It’s solid advice, and it works for you, as well, Guy. I know that Guy has really embraced Zumba, and that’s 1 of those things. He’s quit good at table tennis, too.
Guy:Yeah, I mastered it. Mastered it.
Stu:Follow the advice, Guy. Follow the advice. We’re not getting any younger.
Guy:I actually had a profound question and then you’ve just taken this right out of my head.
Stu:My mum told me once that, if you forget it, it’s either it’s a lie, or it’s not worth asking.
Guy:It’s not worth it, yeah. Is Crossfit season on for you now, Ruth?
Ruth:Like, do I have an off-season?
Ruth:[00:42:00] I guess my off-season this year was 3 months in a cast, so yes. No, I do a little bit. My program’s a little bit period-ized, I guess. The conditioning goes right down. I do more strength-based and technical-based movement and then I bring it back up. That works quite well because it’s not nice to get out and run in the middle of winter here. It probably just gives me a little bit of a mental break from doing lots of high-intensity stuff. I have that little bit. I think probably after the Crossfit games this year, I would probably look to take 1-2 months off, but yeah. This last year was a bit of a … It was a little bit different.
Stu:All over the place.
Guy:Just out of curiosity, how long is it until the open starts? Is that far away?
Ruth:It starts February 28.
Guy:Okay. 4-5 weeks?
Stu:yeah, about 5 weeks away.
Stu:I’d really like to delve in a little bit now, Ruth, just on nutrition.
Stu:Again, a big part of who you are. Without it, I don’t think you’d be able to do half of what you do, if you’re not eating the right way. What right now does your typical daily diet look like?
Ruth:I describe my diet as paleo. I guess the things that would be different from what people would consider paleo is that I’m okay with a bit of rice and I use a bit of Greek yogurt or kefir. For the most part, there’s a lot of vegetables and a good amount [00:44:00] of, I’m a big fan of lamb. We have awesome lamb in this country and seafoods, so plenty of that. I also am pretty in charge of my macro nutrients. I actually had a really great mentor, Brad Stark, who’s at Stark Training, which is out in Orange County. I’ve been working with him for a couple of years and he has just made the world of difference to the way that my body performs. He’s helped me work out, just in brief, is that I prefer to have quite a lot of fats with some proteins for the first part of the day and then we really delve into more carbohydrates with the protein towards the end of the day. It’s a little bit more calculated than that, but that’s probably for the most part, how it works.
If I have too much carbohydrate in the morning, I tend to crash out. I don’t do very well with fruit at all, so I don’t tend to eat it. I have a little bit of berries in smoothies and that’s as far as my fruit intake goes. I’m just not a real big fruit eater. It just doesn’t do well for me. I would literally, if I hit some fruit and then an hour later did a workout, I would be, my head would be spinning and I would just have this real crashing thing going on. Yeah, we played around a bit with that.
Guy:Can I add to that?
Ruth:I love fresh vegetables.
Guy:Yeah. Just for our listeners, what carbs would you generally eat, and what carbs would you generally avoid?
Ruth:Yeah. My carbohydrate is mostly [00:46:00] rice or sweet potato.
Ruth:I have a little bit of white [inaudible 00:46:04] every now and then. I’m not too worried about that. I have worked out that gluten is horrible for me. I’ll occasionally have some gluten-free wraps and some other grain-based products that aren’t full of gluten. I’m okay with those, but I actually still, I never feel like it would get the same good muscle recovery that I get from having sweet potato post-workout. I’m okay with them for a treat, but I don’t treat them as great post-workout carb.
Guy:Yeah. Have you ever counted the amount of grams of carbohydrate you eat in a day, just out of curiosity, or not?
Ruth:It’s only about 180.
Guy:That’s a good number.
Stu:Yeah, that is a good number.
Guy:Yeah, no. I only ask because obviously, your workload is massive, right?
Guy:A lot of people would be eating twice that amount of carbohydrates with 1/10 the amount of work you’re doing on a manageable, on a daily basis.
Ruth:Yeah. I know I’ve had some different nutritionists and things have a look at what I’m eating, and say, “No, that’s wrong. You need more carbohydrate.” I’ve just been there. We’ve tried it. It just doesn’t work.
Stu:That’s right. You’re your best judge, I think, of that just by how you feel and perform, based upon your feeling.
Guy:I remember when we, we actually showed you, a post of yours, Ruth. I don’t know if you remember a couple of years back, a dietitian came in there and just said, “You shouldn’t be pushing this content out to people because it’s just so wrong.”
Guy:There’s a great thread of conversation going on there and [00:48:00] it’s like, the proof’s in the pudding. You walk and you talk.
Ruth:That’s interesting. Things that people say, or that, “you’re not getting enough fiber.” I’m eating 7 cups of vegetables a day. I’ve never had a problem and felt like I needed more fiber. Just unusual things that you just realize, it’s almost textbook stuff, and it’s like, what’s the point in having this textbook knowledge? You’ve got to actually have a go at … You eat the paleo diet and see if you don’t have enough fiber, because I just, I’ve never had anyone that I’ve coached in my gym get on the paleo diet and come back and say, “Man, no. My body just hated me because it was not enough fiber in my diet.”
Ruth:Just not something that happens.
Guy:Another question, because we did a talk the other week, a workshop in Wollongong, and the biggest hurdle we felt from talking to them is preparation. People love the idea of changing their diet, becoming more tuned-in, and being able to do it, but the reality is, more from what we see, is that people don’t prepare. Then they get caught up and they get all sorted and they don’t change their eating habits. Any tips? How do you do it?
Ruth:I’m a little bit of a, when I cook meat, I generally get the crockpot out. If I know I’m going to be home late, I’ll often have something already cooked in terms of the meat department, or I’ll cook a lot of bigger cuts of meat like roasts and things like that. There’s always some form of protein ready to go in the fridge.
Ruth:Then, I eat quite a lot of [00:50:00] salads like cabbage and kale and vegetables that don’t take very much to prepare. If I know I’m going to be, if I’m just crazy busy or grabbing something on the run, I’ll even buy just the pre-cut vegetables, the stuff that’s already sliced up and put in bags. I try not to do that. I try and just avoid plastic generally, but I think you’re better to do that than skipping the veggies all together. What else do I do?
Probably lunch is the time or mid-afternoon, where people fall down because they haven’t been prepared with lunch. I’m pretty fortunate because most of the time, I live a few blocks from the gym, so most of the days I come home and quickly prepare something. When I haven’t been enjoying that, I’ll either when I cook dinner, I will put enough aside for heat up leftovers the next day, or I will, as I’m preparing my breakfast, I will quickly prepare some lunch at the same time. I feel like, if you’ve got some kind of protein that works for you, whether it’s boiled eggs or whatever it might be, if it’s ready to go and you’ve always got a steady supply of just something ready in the fridge, then I think it just takes away your temptation. I don’t really get those temptations, but I’m just thinking about the athletes that I coach.
Stu:Yeah, it’s just easier, isn’t it?
Ruth:The temptation of … Yeah, it’s got to be easy. What you’re trying to do, you need to make it easier than going through the McDonald’s drive-through or whatever is your temptation.
Stu:Yes. Definitely. Does your nutrition change at all during competition, or is you just ramp it up even a bit more? Do you do anything any differently?
Ruth:[00:52:00] I do probably a bit more shakes then. If there’s a lot of workouts throughout the day, it’s hard for me to have as much vegetables as I would like, because I just can’t digest that quickly. I’ll just do more shakes.
Ruth:Yeah, that’s generally the main difference. Probably it works out, a bit more calories because there’s a few more post-workout meals.
Guy:We might be biased, but we love encouraging the shakes and things.
Guy:It’s true, though. It’s true.
Stu:From a supplemental perspective, then, what supplements do you use? What and why? Obviously, you’re putting your body through heavy load, day after day after day. What are your favorites?
Ruth:Fish oil’s been here for a long time. I always take some of that. The turmeric capsules, I’ve been on. I’ve been on for a shorter while, been on those, just to help with my healing of my wrist surgery. I have a few amino acids that I take, and that’s based on the supplement protocol that Stark Training has guided me …
Guy:That’s individualize for you?
Ruth:Yeah. yeah, so it’s things like glycine and tuarine, things that are quite good to calm me down after I’ve trained and try and bring everything back to normal as quickly as possible.
Guy:Interesting, yeah. Magnesium as well, you were saying earlier.
Ruth:Magnesium, yeah. That’s about it. I haven’t got a cabinet full of supplements. I’m pretty big on vegetables as the answer.
Stu:That’s [00:54:00] right. Real food. Yeah.
Ruth:[crosstalk 00:54:07] The vegan protein, at the moment.
Guy:Okay, yeah. It’s interesting. We have conversations with people and they may never have heard of 180 before, and they’re like, “Oh, I’m sorry. I don’t take supplements.” I’m like, “Well, you’re our perfect customer, then.”
Guy:We don’t look at it as a supplement at all.
Ruth:Yeah, it’s totally how I feel. I just consider it another form of real food.
Guy:Yeah, fantastic. That’s great advice. What foods do you go out of your way to avoid?
Ruth:Anything with gluten. Cheese is bad; it just work well with me at all. Generally, a little bit of dairy, I seem to cope with, but I definitely wouldn’t go and buy a milkshake or have a large amount. As I said, yogurt seems to be okay. When I’m getting a bit more savvy with things like … I used to be like, If I order the chicken salad, for example, you think you’re going to get chicken and salad, but then you get this big sticky, weird oily sauce that they put on it and it’s really sweet or whatever. I’m getting a bit more savvy with just asking whether there’s a dressing and if there is, either having it left to the side so I can decide whether it’s safe enough to eat. If it’s going to be an olive oil dressing, that’s probably okay with me. Probably the biggest thing is keeping it gluten free because I had some pretty wild reactions to … I went to a wedding and had a cake a few months back and just had a terrible reaction to that. Just becoming a [00:56:00] bit more aware of …
Stu:That’s it. That’s really the main thing, as well, just being aware of that kind of stuff just switches on a light bulb when you are out and about, like you said. If you’re going to order a salad, I would guess there’s going to be a dressing there. Who knows what’s in that dressing. It may suit some people. It may not, but just be aware of it. We chatted, too, with [Chad McKay 00:56:28] a while back and talking to him about nutrition and stuff like that. He told us that after the regionals were over and he’d done the best that he could do, he has this cheat meal. I think it was a whole pizza and a whole tub of ice cream, something like that. That’s just my off switch. I’m done, I’m dusted, smash this meal down and get on. Do you have anything like that? Do you go nuts to zone out of everything with a cheat meal, or are you just clean all year round?
Ruth:I get this question a lot, and I always feel like I’m a little bit boring. I’m not really big on big desserts and things. I know after the Crossfit games, I’ve done some big donuts and things. I probably did it more for the novelty of it than the pure enjoyment. It literally felt like I was just eating solid sugar. I just found it a bit too much. Do you know cassava crisps?
Ruth:yeah, I put those in my mouth and it’s like they dissolve on my tongue and then I have to have another one. They’re probably something that … If someone had some of those, I’m like, “Oh, no, don’t bring those near me,” because it’s literally like I have one and then just [00:58:00] immediately want to have another one. That’s probably the one food I can think of that I know is not good for me, but my body still wants to eat it.
Stu:It’s funny. It’s hardwired somewhere in there, isn’t it. I don’t get to New Zealand very often, but I used to live there. We lived there for 5 years and I stumbled upon … This was pre-my healthy days and pre-180, and stuff like that. I stumbled upon this chocolate chip cookie by a brand called Cookie Time, and they were huge. They’re huge. Every now and again, when I do end up in the country, I’ll head over to a New World and I just head for the Cookie Time aisle. [crosstalk 00:58:52] these things, and it’s like something is programming. Something is guiding me around. I’m on automatic pilot and I get this Cookie Time thing. I only need the one.
Guy:I need to get that shot in Instagram for everyone.
Stu:Cookie Time, it’s like the biggest chocolate chip cookie you could ever have.
Ruth:Yeah, they’re like this big.
Stu:Oh, they’re huge.
Ruth:At least. People are like, you buy them. You can get them heated and stuff, as well, so all the chocolate’s all gooey and things, as well.
Stu:Yeah, I had a friend who used to put them in the microwave for 10 seconds.
Ruth:Yeah, yeah. Now, to me, probably I know that having the gluten and the sugar and stuff, that within a very short time, I’m going to feel very unwell from having it, so I just don’t have the same urge for it. If you showed up to my gym and you had some gluten free, very similar paleo-style cookies, I’d probably be pretty tempted because I know that I wasn’t going to be …
Stu:Got it. We’ll work on something for our recipe section on [01:00:00] the website. I reckon we’ve got a good base there already. We’ll see what we can do for you.
Ruth:Okay, sounds good.
Guy:That’s going to be awesome. Now, Ruth, I see the time’s getting on. We have a couple of wrap-up questions. We’ve actually asked one, which is “What did you eat?” Yeah, we’ve asked that.
Guy:What’s the single best piece of advice you’ve ever been given?
Ruth:My dad always says to me, “Never say, ‘can’t.’” Whenever I have someone in my gym now that tells me that they can’t, it makes me cringe. The word just makes me cringe and it is such a negative thought to ever think that you can’t do something. You may not be able to yet, or whatever it is, but if you decide you can’t, it’s like …
Guy:You’re already there.
Ruth:You’re already there.
Stu:That’s right. You’ve already switched off. No, that’s good advice. Wise words.
Stu:That’s what we could say.
Guy:For anyone listening to this, if they want to get a bit more of Ruth Anderson Horrell, where is the best place to go?
Ruth:I’m pretty consistent on Instagram, ruthlessnz, and I have a Facebook page, Ruth Anderson Horrell. That’s pretty much it.
Guy:You’ve got a website, too?
Ruth:Yeah, they can pop onto the website, ruthless.co.nz.
Guy:Awesome. We’ll link to the show notes, anyway, when this goes out and that was awesome. I have no doubt everyone listening to this today, Ruth, thoroughly enjoyed that. Ruth, thanks for coming on and thanks for your time. I really appreciate it.
Welcome to The Health Sessions podcast. Each episode we cut to the chase as we hang out with real people with real results.
Stuart Cooke: I hope Guy hasn’t been boring you, Chad.
Chad Mackay: No. No. No, buddy. He just told me that you must have been perming your hair or something like that.
Stuart Cooke: Mate, you know what I’ve been doing? I’ve been working out on a trigger-point grid.
Chad Mackay: All right!
Stuart Cooke: Are you proud of me? I’m rolling out. That’s what I’m doing. I’m getting back to 100 percent.
Guy Lawrence: He’s getting there. I’m still in shock that he’s got a blue t-shirt on like last time. We interviewed Christine the other week and we ended up; but I got in theme today, see? I’ve got my CrossFit t-shirt on.
Stuart Cooke: All right. OK. That’s really good.
Guy Lawrence: Fair enough. All right, so, we might as well start. Anyone listening to this, I’m Guy Lawrence. We’ve got Stuart Cooke and a very special guest, Mr. Chad Mckay.
Chad, welcome. Thanks for dropping in and joining us, mate.
Chad Mackay: Cheers, guys. Very excited.
Guy Lawrence: Yeah, so, what we thought we’d do was, obviously, you don’t need any introduction within CrossFit, you know, but we have a lot of listeners as well; a lot of non-CrossFitters as well. And we were kind of just chatting yesterday about how we can, because, as far as I’m concerned, you’re one of the best athletes in the country.
You know, you’re a coach as well and there’s so much more to get from you than just CrossFit. So, we thought we’d divide it up into two parts. So, we’ll chat a bit more broader first and then we’ll delve into WODs and Fran times and all that kind of stuff afterwards, because people are wondering what the hell we’re on about.
Chad Mackay: Sure. Sounds good.
Guy Lawrence: Yeah, fair enough. So, mate, just to start, then, can you just tell us a little bit about yourself for the people that have no idea what CrossFit is or what you do?
Chad Mackay: Yeah, sure, sure. So, CrossFit’s basically a combination of kind of gymnastics movements, Olympic weightlifting, and strength and conditioning and also kind of hybrid movements using different kind of apparatus: kettle bells; stuff like that. And we put them in workouts and we try and use those different elements to try and pretty much become competent across a whole broad range of exercises and movements.
And yet, it first started off over in the States back in 1996 and it was basically started by a guy called Greg Glassman, and he was a gymnast and then he got a couple of serious injuries and he wanted to start his own kind of athletic performance gym and that’s how, kind of, CrossFit came about. He started training clients and athletes in his own garage back in LA and it’s kind of grown from there.
Guy Lawrence: Yeah, right. I didn’t realize it went that far back: ’96.
Chad Mackay: It’s been around for a few years, and it’s slowly evolved over time and, obviously, sponsors and the like have been involved over the last couple of years and the sport’s just taken off.
Guy Lawrence: Yeah, OK. Because, like, we’ve been involved probably, I think Homebush was probably our first real experience of it, which was, I think, three regionals ago.
And we’ve seen that growth unbelievable, you know, just within that time. It’s quite a; it’s a unique thing because when we turned up, like, I knew CrossFitters before that but I’d never been to a regional competition, and it’s really hard to describe for your first experience if you ever see it, you know. We kind of talked about it like being WODstock.
Chad Mackay: Yes!
Guy Lawrence: Or Woodstock, but now it’s WODstock. So, we had all these sort of interesting characters looking around that are absolute fine specimens eating whole chickens and the only thing that was missing was the music festival at the same time, you know?
Chad Mackay: Yeah, absolutely.
Guy Lawrence: So, you coach as well, don’t you, outside?
Chad Mackay: I’ve got a couple of gyms over on north shore of Sydney. One’s in Waverton and the other is in Artarmon. And there’s myself and a couple of other business partners.
And we take care of most of the coaching classes there, so, you know, the class is broken up pretty much into, like a general warm-up for the class and every round there will be either one or two coaches on in the class and we’ll have somewhere between five and 15 to 20 people. We’ll get through the general warm-up, some mobility, normally some kind of skill, and then we’ll do a strength component and then a conditioning piece as well. So, that’s what a lot of people mainly know CrossFit and kind of the generalization is we only really do a hard workout and it’s like a circuit-style training, but there’s a lot more involved than just the WOD, so to speak, or the Workout Of the Day.
So, the athletes get a little bit more exposure to a whole bunch of different movements rather than just a conditioning piece in the workout.
Guy Lawrence: Yeah, fair enough. I mean, the one thing I just want to say as well is that, because you’re a competitive athlete, you know. You go into the World Games. That achievement in itself is gynormous. And so, what I’m interested in is, what does your typical day look like, because, A, you’re a professional athlete, even though it’s probably not recognized as a professional sport. You know, you’re doing all this coaching, it’s a full-time gig, like, what’s a typical day for you?
Chad Mackay: A typical day would be, let’s take yesterday, for example. I started work at 6 a.m., so the alarm was set for 18 minutes past 5. And then I’ve got 12 minutes to quickly have a shake, get out the door, get dressed, get to work by 5:45, coach two classes in the morning, and then I’ve got admin work to do until about 11 o’clock.
And then I train from 11 until about 1 o’clock, so a two-hour session. And that session goes pretty much back-to-back, going through a similar structure to our classes, kind of like general warm-ups and skill, some Olympic lifting, and some strength.
And then I had clients from 1:30 until 4:30. And then I coached three classes and then I had another client at 7:30 and then home by about 9 o’clock.
Guy Lawrence: Wow. I’m tired listening to you.
Stuart Cooke: Straight to bed.
I’m interested about your clients, Chad. Tell about their diversity, because I have seen, just within a CrossFit-type gym, youngsters to the elderly as well, which wouldn’t be your typical, kind of, gym junkie.
Chad Mackay: Absolutely. My clients that I train one-on-one range from, I’ve got a Paralympic swimmer that I train; his name’s Matt Levy. So, I train him a couple of times a week. I train Lynne Knapman. She is a master’s competitor who has competed in the last three CrossFit Games in the category of 50 to 55. So, she’s doing really well. And then I’ve got just some athletes that just want to try and improve their general strength; they may be fairly new to CrossFit.
So, there’s just a broad spectrum of, kind of, ages and abilities there. But regardless of who I’m training, everyone just really has the same kind of consensus of: Let’s try and improve and see what our body is capable of doing and you see those small little improvements and I think that’s why people kind of really find that CrossFit and the kind of strength and conditioning that we do at the gym is really beneficial to people’s bodies.
So, it’s not only the people who are training, whether it’s an elite athlete going to the Olympics or the CrossFit Games, but we have the normal Joe Blow off the street who just wants to improve their flexibility, so to speak. They might sit at a desk for eight hours a day and they’ve got really tight upper body; thoracic. So, yeah, just some general, super-general flexibility issues that we can kind of address during classes or whether they come to see one of the coaches for a one-on-one session.
Guy Lawrence: Yeah, fair enough. What are the most common issues you’d see with clients when they first start training? Do they come there for, like, weight loss or muscle gain and then they’re opened up to CrossFit and their mindset will completely change around it, or. . .
Chad Mackay: Oh, there’s a whole; it’s probably more along the lines of: People hear about CrossFit and it’s normally from a friend or they’ve heard about the community and what’s involved in the community at the gym. So, it’s a lot of word-of-mouth. But the general issues that we have coming to the gym is people sit down at a desk all day and they’re in a flexed position where the hip’s closed off, the shoulders are closed off, and they’ve got a really forward head tilt. So, they’re the main issues.
So, we may get a fairly strong person that comes in that can’t overhead squat a broomstick just because their body is holding them back from being able to hold a bar overhead and do a simple movement like an overhead squat.
Guy Lawrence: We got a question here about mobility, so we’ll touch on that first while we are on it.
Chad MacKay: Sure.
Guy Lawrence: The first time I ever, because remember I mentioned I used to work with Lynne, who you know as well, and she was fabulous CrossFitter. And I’ll never forget the day about, it must have been about four years ago where she was overhead squatting in the gym I was working at. And I went down, I started chatting, and it was 60 kilos, I think.
And it was the first time I was exposed to an overhead squat and she’s like, “Yeah, go on. Let’s see you do it.” And I’m there, you know, all ego, throw the bar above my head, and I move about two inches and I couldn’t do it. And that was my first exposure to mobility, and probably CrossFit as well.
And I think mobility is something that’s overlooked by everyone, and only CrossFit seems to embrace it. Like, I remember working in a gym. You know, you traditionally warm up, you might do a bit of a stretch, and then you get into your exercise. But you walk into a CrossFit gym, you’ve got people who almost look like they’re grinding the floor because they’re rolling out in something.
Stuart Cooke: It is a bizarre sight; I’ll give you that.
Guy Lawrence: It’s amazing. And so, could you just tell us a little bit more about, I guess, mobility, the importance of it, and why so many people suffer from it? You know, I think it’s so untouched outside the. . .
Chad Mckay: Absolutely. The main issue is when people sit down, it obviously closes off the front of the hip and over time you will find yourself sitting at a computer, and, like I said before, that forward head-tilt, that decrease in kind of range of movement at the shoulder joint, everything’s pretty much facing forward and there is no real posterior chain, so. . .
Posterior chain is everything pretty much at the back of your body, so glutes, hamstrings, and kind of the rectus. And when you’re setting down on a chair, it just promotes you to sit forward and use everything in the frontal plane and, over time, eight hours sitting in that position, and then people normally go to the gym and they’ll normally train what’s at the front, so: chest, biceps.
So, how CrossFit differs from that, it pretty much tries to tell you to pretty much work everything in that posterior chain. Dead lifting, squatting, and doing things like pull-ups and overhead squats is going to develop that posterior chain, and over time, hopefully, get people into a more of an extended position; a more upright body posture and shape.
Stuart Cooke: Do you think there would be anything that we could do at home, outside of a gym environment, that would just help loosen us up? You know: stand up straight, shoulders back, anything along those kind of lines?
Chad Mackay: Well, there’s some simple things where you can lay flat on the floor and there’s just a basic movement called a glute bridge where it opens the hip up and it gets the butt and the hamstrings nice and strong. And that’s just a simple hip raise up off the floor.
Also, another very simple exercise is just stretching out in front of the sides of the neck and also possibly laying on the floor again and just pulling the chin down to the floor to kind of lengthen out the back of the neck. Just some really simple things to kind of loosen up and not let the body get in this position. So, yeah. The glute bridge, the side of the neck stretch, and then the kind of back-of-the-neck stretch on the floor.
Guy Lawrence: Do you mobilize every day, Chad?
Chad Mackay: Pretty much every day.
Stuart Cooke: Every minute, I think, Guy. Not every day.
Guy Lawrence: I still keep coming back to the fact that you can snatch 130 kilos. Mobility must have, you know, played a big part in being able to do that.
Chad Mackay: Man, absolutely. If I go to the movies with my girlfriend, I’ll take a small little golf ball and put that golf ball on the ground and I’ll just get some release on the bottom of my feet. So, I’ll spend 45 minutes on each foot and it does make a big difference. It’s like going for a massage. I had a massage this morning and my body feels like it’s already improved a little bit and I can feel the difference already. So, if I can get 45 minutes on each foot while I’m going to the movies, buddy, that’s perfect.
Stuart Cooke: That’s a top tip.
I’ve got a question about your diet. You know, you do a huge amount throughout your day. What does your typical daily look like? What are you eating and how much do you eat?
Chad Mackay: Well, in the off season I’ll tend to eat a little bit more. During the season, I try and weigh and measure most of my meals. Otherwise, I just feel like I can overeat quite easily. So, I just need to be quite strict on what I do eat and at what times.
A general day would be five meals, and those meals would be spaced about four hours apart. Breakfast will be about a quarter past 5 in the morning where I’ll have a shake, a banana, and a handful of nuts. About an hour before training in the morning I’ll have just a really small snack, kind of pre-workout, and then post-workout I’ll try and have a full meal, whether that will be chicken or lamb. So, some type of flesh. And then a big salad, sweet potato, and that will be kind of drenched in olive oil and avocado. And I’ll have a piece of fruit after I work out.
My meals are basically the same for the rest of the day, so brekkie and post-workout meal and then that post-workout meal is the same for the next three meals throughout the day.
Guy Lawrence: Where do you get your carbs from? So, mainly sweet potato and fruit and veggies?
Chad Mackay: Sweet potato and fruit and veggies.
Guy Lawrence: Do you eat any grains?
Chad Mackay: No grains at all.
Guy Lawrence: Good man.
Chad Mackay: No grains at all.
Guy Lawrence: Yeah, yeah, yeah. You know, because I only raise it as well because there’s a common myth that you need, traditionally, if you’re a high-end athlete that grains are one of the main sources of energy.
Stuart Cooke: Hmm. When did you eliminate your grains, Chad? And, I guess, why?
Chad Mackay: I personally eliminated grains, it would have been around about five years ago. I looked into, when I first started CrossFit, I looked into a diet called the Zone Diet and that’s basically portion control and how much protein, carbohydrate, and fat we should have at every meal. But with the Zone Diet, that’s structured a little bit differently where, if you want to have a Big Mac for a meal, you just need to take the top of the bun off and eat kind of the bottom layer of the bun and the ingredients through the middle and that will keep your blood sugars at a certain level so you don’t have a spike in insulin.
And that didn’t really sit well with me, so I decided to stick with the kind of favorable carbohydrates and the kind of clean meats and veggies. So I stuck to that, pretty much religiously, for about three months, and I went from being 116 kilos and I dropped down to about 105 kilos in three months.
Stuart Cooke: Wow.
Chad Mackay: The initial two weeks I lost probably three or four kilos in that initial two weeks and then I slowly tapered off after that. And then I kind of got introduced to the Paleo Diet, which is basically anything that had a face, you can eat, and anything that falls off a tree or grew in the ground you can have; it’s also known as the caveman diet. So, the last couple of years I’ve been doing that.
Guy Lawrence: When you first made your adjustments and, you know, you dropped down 10 kilos, did you performance and strength remain the same?
Chad Mackay: Well, as I transitioned between kind of bodybuilding style and kind of CrossFit movements, so I couldn’t really gauge the feeling of performance or strength. I think my strength actually dropped back a little bit initially, just because I was having that transition to a new sport.
But definitely energy levels and also a feeling of kind of being sustained throughout the day. I used to have quite large meals, so “quite large meals” would be four or five sandwiches for lunch, a liter of milk. Also, bread, rice, and pasta at pretty much every meal. And unless I felt like I was full I didn’t really feel sustained or didn’t feel like I had much energy.
So, my stomach definitely isn’t as bloated anymore and that’s probably one of the biggest things that I found is that I didn’t have that bloated feeling.
Guy Lawrence: Do you have dairy in your diet, or much, or little, or?
Chad Mackay: A little bit of dairy; not too much. Like, at the moment, I’ve cut most of the dairy out. I might have a little bit of milk in a coffee in the mornings. But when I’m trying to drop back in weight for the season, I’ll try and cut out milk. But in the off season I will add a little bit of milk occasionally.
Guy Lawrence: Yeah, fair enough. Fair enough.
And; go ahead, Stewie.
Stuart Cooke: Yeah. So, just getting back to your season and your training, how do you turn into the fine line between optimum training and overtraining?
Chad Mackay: For me? Hard question for me. Because I’ve been doing it for a few years now, I just need to listen to my body. There’s a couple of young guys that train at the gym and are kind of coming through the sport in their early 20s and. . .
Stuart Cooke: Gung-ho.
Chad Mackay: Yeah, absolutely. I think if I was in my early 20s I would probably just be going 100 percent and just going flat-out every session, trying to have the thinking that, you know, more is more. For me, at the moment, I need to listen to my body. I’m a little bit older than most of the guys. If I’m feeling tired and a little bit lethargic, I’ll make sure my nutrition and sleep is spot-on. And if I’m feeling good one day, I might train for a couple of hours and do kind of two or three conditioning pieces in a day.
But at the moment I just need to listen to the little needles and just take it nice and easy when I need to. So, overtraining for me doesn’t really come into play. I’m pretty smart when it comes to that type of thing.
Stuart Cooke: Yeah, fair enough.
Guy Lawrence: Talking about your training, I saw that little Facebook post the other day and I just glanced at it and there was something about you walking around like a Michelin Man. What was that about?
Chad Mackay: I’ve heard whispers that at the CrossFit Games there’s going to be a weighted vest run, and it could be a longer-style run. We got some new, weighted vests. They weigh 20 pounds each. So, I put all three vests on. I did a 400-meter sprint, came back into the gym, took one vest off, did another 400 sprint, took the other vest off, so I was left with a 20-pound vest on, ran 400. And I went through that three times. So then I would come back in, load the three weights back on, and then away I would go. So, by the end I was more like a power walker; a little shuffle. So. . .
Guy Lawrence: Carrying 60 pounds on you! Fair enough. Good one.
What I thought we’d do as well, because obviously we put out the Facebook questions as well, and your response was enormous, by the way. I don’t know if you’ve checked them all out. And there’s some funny ones in there, too. So, we thought we’d go through some anyway.
So, we got a question from Paul Hilton. “If you hadn’t found CrossFit, what do you think you would be doing now?”
Chad Mackay: I still think I would be training in a gym, doing some kind of strength and conditioning in the gym. Be surfing a little bit more. I grew up, kind of, surfing, and whatever sport that I did play or that I was involved in I’d pretty much engross myself in that sport and try and get as good as I can. So, whether it be training in the gym, trying to push myself in the weights room, or whether I was down at the beach surfing or running the soft sand down at Bondi, I’d kind of always be looking at the clock or. . .
Guy Lawrence: That competitive nature.
Chad Mackay: It’s always been there. I think it’s one of those things that’s in the blood and evolves over time. So, whatever it would be, I would just be trying to do it the best that I can.
Stuart Cooke: Fantastic. Harrison Matra wants to know what you think of the CrossFit drug-testing model. Should it be more frequently tested in local comps to hopefully find athletes who are cycling throughout the year?
Guy Lawrence: That’s assuming if they are, I guess.
Stuart Cooke: If they are, of course.
Chad Mackay: Yeah, sure, sure. Look, I think that, regarding the local comps, those local comps are more about people wanting to have fun and get involved in the community. Those local comps are my favorite days, just to go there and see the people that have been doing CrossFit for six months and they go to a local comp.
I remember my first local comp, and it was just the most fun I’ve ever had. Driving home, the buzz that I had, you guys have experienced the same thing, you know. And if we start to get too serious about things and drug-testing people to go in those local comps, I think that’s a little bit over the top. But when it comes to the open regionals and the CrossFit games, I think if you’re going to go into the open, you should be held responsible for, obviously, if you’ve taken any performance-enhancing drugs, because it is a worldwide contest, I think that things need to be looked at a little bit more seriously there. But regarding those local comps, just get out there and have a bit of fun.
Guy Lawrence: Yeah, fair enough, mate. Yeah, we remember our first local comp very well, up in Hornsby. And it was almost like, it was bizarre, because it was almost like when we first arrived it was like a scene from Fight Club or something, because we were in this underground car park and there was no one above and as soon as you go down it was just hundreds of people screaming, you know.
Yeah, the camaraderie and the buzz from it is amazing. Like, it was a lot of fun.
Chad Mackay: I had the hill sprint; I had the hill sprint in that comp.
Stuart Cooke: Yes. I remember I did.
Guy Lawrence: Yeah, it was a 600-meter run up the hill and back and there was a 10-minute time clock and whatever time you had left was burpees. I remember just thinking, “You’re kidding me.”
Chad Mackay: How many burpees did you get out?
Guy Lawrence: I got out 98, I think.
Stuart Cooke: I got 115 and that was my first exposure to burpees.
Guy Lawrence: I’m ashamed.
Stuart Cooke: Thanks for taking me back there, Guy.
Guy Lawrence: Yeah, no worries, man. No worries.
All right. Next question. Katrina Stewart says, “I loved watching you come out of the water last year. Do you train in the water much at all? If so, how often does your program look like?”
So, I’m assuming she’s talking about the Pendalay, is it?
Chad Mackay: The Pendleton, yeah.
Guy Lawrence: Pendleton, sorry, yeah.
Chad Mackay: Yeah, I’ve been in and out of the water since I was 5 or 6 years old, whether it be surfing down the beach with my dad and then I had a couple of buddies that were competitive swimmers, so I would jump in on the occasional swim session with those guys and get a little bit more advice on, kind of, technical help and stuff like that.
Buy, yeah, growing up in the surf really helped with that and just being confident in the water. And kind of always competing in school events. You know, I always had a bit of help and technique advice from their coaches.
And then I worked in a leisure center up on the Central Coast as a pool lifeguard, so I’ve always kind of been around the water. And regarding how much I do it in training, because I know I can swim quite well, I kind of focus my energy on other things; more weak areas. So, I might jump in the water once a fortnight, just to do a few laps and I’ll normally go down to Bronte and swim in the ocean bars down there.
Guy Lawrence: Yeah, it’s beautiful down there, isn’t it?
Just for those that are listening, can you explain what the Pendleton was? Because you crushed it like the swim. You were out and gone.
Chad Mackay: Yeah, it was; we had to firstly start off with a 700-meter soft sand run and then there was an 800-meter ocean swim. And the transition onto a bike and there was an 8-kilometer trail bike ride and then an 11-kilometer trail run. So, the trail run, for me it was more like a power walk up the hills and then sprint down the hills. And it was a two-hour event.
Stuart Cooke: I think that shook a few people up, didn’t it, as a first event? Because historically I think, you know, everyone’s thinking of heavy lifts and gym movements. But to throw in something completely out of the ordinary, almost triathlon-style, really shook the boat a little bit.
Chad Mackay: Yeah, absolutely. The event after the triathlon was an obstacle course; an army-style obstacle course. There were guys that were kind of left on the balance beams or any kind of apparatus that were cramping up, just because they either hadn’t eaten food or didn’t supplement properly throughout the event. And they were suffering pretty bad from cramps, so, yeah, it absolutely shook a lot of the athletes up. And the soreness that was going to develop from that two-hour event was felt for the rest of the Games for the next three days. So, it was good one to kick us up.
Stuart Cooke: Absolutely. You never know. Shake it up, I guess, is the way to go. It’s the true test.
Thinking about those, the very nature of training in the games, I’ve got a question from Matt Gray, who asks that, “When you’re exhausted, where does your mind go when you need to dig real deep to find that extra strength and keep pushing through the pain?”
Chad Mackay: There’s a few different things that I think about. I’ve normally got a game plan to a workout and I’ll try to stick to that game plan. And then if things start to really hurt, I’ll just take my mind back to other times that I’ve hurt much worse. There was a time in the Games in 2010 where there was a rope climb at the end and I was struggling pretty bad. It was the last event. We have probably three or four minutes to climb a rope and then move back across and jump over a wall. And it was just kind of as many rounds as you could do that in the last piece. And I climbed the rope once, came down, got back down about halfway, and my grip just went and I slid pretty much from the top of the rope to the bottom and tore every single finger pad on my hand off on both hands.
Every time I start to hurt, I take myself back to there. It was 45 degrees and I had no skin left on the pads of my fingers. I always think back to that and just tell myself nothing can kind of compare to that.
And the other thing I think about a lot is I think about my family when it starts to hurt, and rather than kind of doing it for myself and trying to block out the pain, I think about them and that’s a big motivator for me as well. Just to think about family and how much support they give me and I wouldn’t be able to do it without them. So, my mind wanders to my family when I start to hurt as well.
Guy Lawrence: That’s awesome, man. A question that just occurred: When you’re out there, do you think it’s the mindset things that differentiate a lot of the outcome? Because, like, when we looked at the open, just for the regionals, and even the regionals it was so tightly contested, it’s incredible, you know? And do you think that’s a factor about that point; being able to overcome that?
Chad Mackay: Yeah, absolutely. Like, there’s the 10 domains of fitness in CrossFit, so you need to be competent across all those 10 domains. But I think there’s definitely an element where the mental aspect of the sport is where it’s really at as well, and if you see an athlete lose it out on the floor, and they kind of lose that focus, it’s pretty hard for them to get that back. So, definitely that mental component is what kind of develops over time as well.
Guy Lawrence: Yeah, fair enough. Fair enough. Wow. All right.
Well, next question. We’ve got Doug Evans. We touched on it a little bit earlier, I think: pre-workout and post-workout meals. What do they consist of? Would they be crucial meals?
So I guess; do you just generally eat the same or do you eat something specific before and after?
Chad Mackay: Normally something specific before, pre-workout will be normally banana. And I’ll probably have about a third of a banana before; exactly an hour beforehand. And then I’ll have about probably 40 grams of weighed protein, so that’ll be chicken or lamb or beef.
And then, post-workout will be a shake, a 180 shake, and then a piece of fruit as well and a whole meal. So, that’ll be straightaway. I’ll normally still be breathing pretty heavy to get that meal in.
Guy Lawrence: Yeah, right, OK. Fair enough. That’s a good point, actually.
Stuart Cooke: So, another question from Lach Mac, again, on food: “When the mood hits you, what, if anything, is your go-to cheat meal?”
Chad Mackay: I think the last time I would have had a cheat meal would have been after the Games last year. And I’ll normally go for pizza or ice cream for me. Normally, when I’m at home I’m quite good. I won’t have a cheat meal every week or every month. It’ll be pretty much after the CrossFit Games I’ll go out and let my hair down.
Last year, we finished off in Vegas and they’ve got these incredible buffets in Vegas and, yeah, I went to town.
Stuart Cooke: Yeah, I think they’d be in trouble if you went to town on a buffet. It’s like I’ve seen on The Simpsons.
Chad Mackay: Yeah, they didn’t make any money off me, that’s for sure.
Stuart Cooke: Fantastic.
Guy Lawrence: How did you feel? Like, we eat pretty clean. If I eat something that’s cheap meal it knocks me for six. I mean, it’s not the easier thing, even though it sounds great, you know?
Chad Mackay: I get a; after the Games, we have a fair bit of time to relax, so I had friends send over some ice cream and the ice cream was just waiting for us in the room when we got there. And so we polished off maybe a tub of ice cream that night, or that evening. And then the next morning up I woke up and it’s like you’ve got a sugar hangover, and, you know, you’re a little bit cloudy in the morning and it takes a bit of time to get going. But, yeah. . .
It’s not something I look forward to anymore, definitely. I much more look forward to, like, it sounds quite boring, but like a chicken salad. A chicken salad for dinner every night is perfect rather than a big bowl of ice cream.
Guy Lawrence: That’s fair enough. I mean, they say 70 to 80 percent of performance is nutrition, and if you want to perform at the top, you’ve got to fuel yourself the right way. Otherwise, forget about it.
Stuart Cooke: Unless, of course, you’re in an ice cream eating competition. That would be a little different.
Chad Mackay: You’d do that, Stewie, right?
Stuart Cooke: I’d give it a go. I’d give it my best shot.
Guy Lawrence: All right. We’ve got Dean Glendall-Jones. “What is your favorite thing to do on a rest day?”
Chad Mackay: A rest day; I kind of don’t really take rest days. If I’m on a rest day, I like to go to yoga, go surfing, spend time with friends and family. Do some mobility roll-out. Still trying to improve on a rest day. Even if it’s something light, I know there will be some kind of improvement there. So, on a rest day, it’s mainly spent by still doing active. . .
Guy Lawrence: An active rest day.
Chad Mackay: Absolutely. Yeah. An active rest day, for sure.
Guy Lawrence: Does that go right through the whole year, pretty much, or would you, after the games you stop for a month or do you just keep chipping away or?
Chad Mackay: I think I took about a week off after the Games last year, and that was just total rest. And I’ll probably do that again.
Guy Lawrence: Yeah, right, right. Amazing.
Stuart Cooke: So, we’ve got a couple of short questions left. This one has been getting quite a lot of press: Jared Smith is very interest in how big your calves are in centimetres.
Chad Mackay: So, Jared’s a good buddy of mine, so he calls me “Calves,” actually, so he’ll send me a text or an email and it will be, “Hey, Calves, how are you doing?” So, he’s a character. He’s a really good athlete as well. Jared, I’m not too sure how big my calves are. They’re definitely bigger than your biceps, buddy.
Guy Lawrence: And do you know who Gary Cousins is?
Chad Mackay: I know Gary Cousins.
Guy Lawrence: He said: Do you have a man-crush on him?
Chad Mackay: He’s a serial pest, Gary Cousins. He’s a lovely bloke. His son trains at our gym, and he’s actually in the team that’s gonna go over and represent Active at the games this year. So, Dean’s a really good athlete and he’s keeping goals in training at the moment. But Gary’s a really good guy.
Guy Lawrence: Fantastic. The Active support at the regionals was hilarious. Like, it was awesome to see everyone in orange jumpsuits, pretty much.
Stuart Cooke: Yeah, that’s right. The orange men in the crowd.
Chad Mackay: Yeah, that was great to see. And I think the CrossFit headquarters was calling us the “Orange Army,” which was pretty cool.
Guy Lawrence: Yeah, yeah, yeah. I just remember walking in one day and they have the rowing competition that was going on outside for the fastest 500 meters and all I saw was this guy completely head-to-toe in orange. Even his face was covered, and he was just going for it.
Chad Mackay: Yeah, it’s great to have the support, you know? For all the gyms, even CrossFit Bay. They were getting behind; all the Active guys were out on the floor as well, which was fantastic.
Guy Lawrence: Yeah, awesome. Awesome.
Well, that’s pretty much all the questions we sort of wanted to cover, you know. Just to wrap it up, I know you’re a busy guy. You run a couple of CrossFit gyms on the North Shore of Sydney, so if people are interested in coming to check out your CrossFit gym and what you guys are about, where’s the best place to go?
Chad Mackay: Just jump onto the website and you can; just jump onto email@example.com. And get in touch with Patty and see how you can get started at the gym. We’ve also got a free trial class on every Saturday at our Waverton location. So, jump online, check that out, and we’ll hopefully see you around down there shortly.
Guy Lawrence: We can put the appropriate links up, anyway, on the blog.
Awesome. Chad, thank you for your time.
Stuart Cooke: Thank you, Chad. As always, fantastic, again. And for anybody out there that’s at the cinema, keep an eye on the guy wearing the Whites vest rolling a couple of golf balls. And say hi.
Chad Mackay: Awesome to see you. Thanks, guys. See you,
As the internet goes into melt down with the announcement of 13.1 we’ve got the hottest tips from our sponsored athletes Chad Mackay, Ruth Anderson-Horrel and James Newbury to keep your cool throughout the Open season.
2012 Australian CrossFit champion & 9th fittest man on earth.
“Have a game plan and stick with it!”
When preparing for the Open, Regionals Games or any workout, I always have a game plan in mind. I always look to understand how to best attack a workout. Ask yourself: how long will a round to take? How many reps will you do before you rest? How many breaths will you take before you get back to work? Work hard on your strengths and relax and stay focussed if a weak movement arises.”
Runner up 2012 Australian CrossFit Games. 2 x World CrossFit Games athlete.
“Don’t let the Open disrupt your normal training routine!”
If you’re competing for regionals, do the workout once and move on with your other training for the week. Consider taking your rest day the day before. I will be doing it as my first workout of the day, and most of the time I would have probably rested for the day before it. It will depend on what the WOD is, and what I’ve already done that week, as to whether I throw it in before or after my programmed rest day. Spend some time practicing the skills of the WOD for the days before you do it so you can move as efficiently as possible.”
Top 10 finish in his first ever 2012 Australian CrossFit Regional Games.
“Nutrition and recovery are keys to success!”
I am a big believer in supplying your body with best nutrients possible. If you want you body to run with the most efficiency and prolong its longevity, then you must supply your body with good fuel. I’m extremely into super-foods and utilising their many advantages with recovery. Foods that contain high antioxidant level, high mineral and trace minerals and foods loaded with Vitamins. Sourcing good quality macronutrients is critical as well. When we train we are breathing loads more oxygen, thus creating more free radicals in the body. The only way to combat these free radicals is antioxidants. Supplying your body with more antioxidants will decrease the amount of free radicals and will help keep your cells full and strong.
Buying fresh organic produce is where I would start then work your way into looking for the more exotic super foods like kale, mesquite, maca, cacao, maqui, mangosteen, goji berries and many more. Things like lemon in the morning on an empty stomach and 1/2 tsp of Baking soda before bed helps buffer lactic acid build up and helps you go harder for longer to get more out of each session.”