5 Superfoods To Boost Your Training

As an athlete, businessman or super mom you are always looking for a competitive edge. When it comes to your diet you should employ the same strategy. Superfoods are foods that have more benefit than the energy they provide from carbs, fat, and protein. Superfoods contain vitamins, minerals, and other key phytonutrients that support your training make these foods even more worth your while to eat. By incorporating these foods in your diet you are giving yourself an advantage in your training and recovery.

1.Reduce Soreness and Improve Healing with Tart Cherry

Tart Cherry extracts, powders, and juices have proven to be beneficial for athletes.

Studies have found numerous benefits including reduced muscle soreness after training,

Tart cherries are also naturally rich in melatonin, the hormone that helps regulate the sleep/wake cycle in our body. Consuming tart cherry extract in the evening after a training session should promote sleep and recovery.

Studies have shown benefit with doses of 16oz (480mL). Use that as a starting point and see if you can enjoy the benefits of tart cherry!

2. Metabolize Estrogen with Broccoli

High estrogen levels is not ideal whether you are a male or female athlete. Estrogen can promotes the gain of fat mass. Broccoli contains a substance called 3,3′-Diindolylmethane (DIM) that is capable of metabolizing free estrogen. Consume broccoli at any of your main meals. Just make sure to cook it properly to optimize digestion and absorption.

3. Recover Post Workout with Kiwi and Pineapple

Kiwi and pineapple are two great choices for a post workout carbohydrate. These fruits are high glycemic and will quickly replenish muscle glycogen and hydrate the body after training. They also contain high levels of antioxidants that help eliminate the waste generated from exercise. Pineapples contain enzymes that can aid digestion and compounds that benefit eye health. Both of these benefits very important to consider if you are training hard. Shoot for 1-2 cups of these superfood fruits immediately after exercise.

4. Control Cravings and Boost Your Health with Cinnamon

Cinnamon contains a powerful compound called cinnamaldehyde which follows into a class of antioxidants called polyphenols. Cinnamaldehyde has been shown to effect ghrelin secretion and gastric emptying of the stomach making it a great tool to support healthy weight maintenance. Cinnamon may improve insulin sensitivity, helping the body store more carbohydrates as glycogen, and preventing a sharp rise in blood sugar. It is also a powerful antioxidant that may help eradicate bacteria, viruses, and possibly even cancerous cells in the body. Cinnamon goes great on so many foods and is an easy way to incorporate its valuable benefits into your diet.

5. Gain Lean Muscle with Brazil Nuts

Brazil nuts are a superfood and can truly be a meal in themselves. They contain healthy fats, essential vitamins and minerals, fiber, and are a complete protein containing all 9 essential amino acids. Brazil nuts are high in the antioxidant and mineral selenium. Selenium has been found to improve levels of luteinizing hormone, which is required for testosterone production. Consume 2-3 of these nuts daily to get the required dose of selenium and all the other benefits of this supernut. 

There you have it, 5 amazing superfoods for athletes. If you want to learn more about eating to improve your health and performance we would be more than happy to help!


Aug 4

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

Run 400 Meters as a group,


Spend 10 Minutes Dynamic Warm Up


B: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
L2: (Run 800m/Row 1k/Run 800m)

L1: (Run 600m/Row 1k/Run 400m)

*No time cap

Extra Credit

C: Metcon (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

~ https://www.youtube.com/watch?v=7T7sW6yfSiQ&feature=youtu.be

Aug 3

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

Foam Roll Lats x 30s each

Foam Roll Thoracic Spine for 60s


3 Rounds of:4 Hang Muscle Cleans

4 Push Press


4 Hang Power Cleans

8 Yoga Push-ups

10s Side Plank each side

Rest 40-60s, add light weight.


B: Hang Power Clean (1RM. Rest 2:00)

Beginner: 6 x 3 focusing on technique Rest 90s.


D: Johnny Cash (Time)

4 RFT:

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55) (20, 15)

L1: (Knee Lifts) (65, 35) (20, 15 Step-ups) (53, 35 Goblet Squat for OHS)

21:00 Cap

If time capped. score 21:00 and mark reps in notes.

Extra Credit

E: Metcon (No Measure)

3-4 Sets of:

20 Banded Pulldowns

15 Light DB Extensions to Forehead

Aug 2

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

Foam Roll Adductors x 30s each then,

3 Rounds :

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.


B: Metcon (Weight)

EMOM 6: 3 Front Squats @75-80%.

– No Pause this week

right into

EMOM 3: 5 RDLs @same weight as Front Squat.


C: Metcon (AMRAP – Rounds)

AMRAP 20 in teams of 2:


Max 1 lap Trips of Farmer Carries (70, 53)


Max Rounds of:

20 Goblet Squats (70, 53)

20 Russian KBS (70, 53)

20 Hollow Rocks


Max Rounds and reps

10 Front Rack Reverse Lunges (total) (115, 75)

10 Burpees

Split work right down the middle.

Score total rounds completed.

Extra Credit

D: Metcon (No Measure)

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling


CrossFit Carolina Beach – Competitors Training

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A: Front Squat (EMOM 8×2 @ 80%. No Pause)

B: Romanian Deadlift (EMOM 3×6 at same weight)


C: Metcon (AMRAP – Rounds and Reps)

With a running clock:


7 Power Snatch (95, 65)

10 Wallballs (20, 14)

D: Metcon (AMRAP – Rounds and Reps)


12 Hang Squat Snatch (95, 65)

40 Double Unders

E: Metcon (AMRAP – Rounds and Reps)


7 Power Snatch (95,65)

10 Wallballs

Extra Credit

F: Metcon (No Measure)

1Banded Pull-Through: 3 x 50. Rest 30s.

Landmine Rotations: 3 x 30 (total). Rest 30s.

Aug 1

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

With partner,

400m Medball Run

40 Partner Wallballs

30 Partner Chest Passes

20 Partner Russian Twist passing medball to each othe behind the back

100 Ft. Partner Wheelbarrow (50 ft. each)

200m Medball Run together


B: Metcon (No Measure)

Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.

*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts


C: Metcon (AMRAP – Reps)

5 Rounds of 40s work/20s Rest for max reps:

1) Wallballs (20, 14)

2) Box Jumps w. step down (24, 20)

3) Handstand Walking or Shoulder Taps

4) Russian Twists w. a plate (25, 15)

5) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Extra Credit

D: Metcon (Weight)

1 Rounds of:

60 Double KB Rows

~ https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be

60 Double KB Front Squat

~ https://www.youtube.com/watch?v=10D0-6omG2Q&feature=youtu.be
*Use two light KBs and be smooth with each repetition ie. slow + controlled.


CrossFit Carolina Beach – Competitors Training

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A: Metcon (No Measure)

10 Rounds of:

90s Row

90s Bike

90s Ski Erg (or 400m Jog)

@Zone 1 Pace (50-60% Effort, 130 BPM)

B: Metcon (No Measure)

2 Rounds of:

25 Reverse Hypers (light)

75 Banded Pushdowns

100 Banded Pull-aparts


CrossFit Carolina Beach – Competitors Training

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Speed Bench Press (EMOM 5×5 @ 40%w/ bands)

Watch this video for detail from the world’s strongest gym, Westside Barbell


B: Floor Press (4×6 every 90sec. Building)

Close Grip

C1: Chest Supported DB Rows (4 x 10. Rest 30s.)


C2: DB Tricep Extensions (4 x 10. Rest 30s.)



D: Metcon (Time)

Every 4:00 x 5 Sets:

15 C2B Pull-ups

400 Meter Run

Score slowest time but keep try to keep splits as close as possible. Write splits in notes

Extra Credit

E: Russian Twist on GHD (3 x 50 (total). Rest 60s.)

July 31

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

2 Sets of:

15 Banded Pushdowns

15 Banded Pulldowns

Then with an empty barbell:

10 Barbell Rows

8 Strict Press

6 Barbell Curls

4 Push Press

Rest 30s + Talk About Jerk Technique


B: Split Jerk (6 x 3 @70-75% of 7/27, every 90s.)

Reset on each rep (not done touch n go)


C: Metcon (Time)

Every 4:00 x 4 Sets:

12 C2B Pull-ups

400 Meter Run

Rx+:(15 C2B Per Round)

L3: (Chin over bar pull-ups)

L2: (Band Assisted Pull-ups)

L1: (Ring Rows) (200m Run)

Score slowest but try and keep splits as close as possible

Extra Credit

D1: Metcon (Weight)

3 x 10 ea. Rest 30s.

Lateral raise + front raise + cuban press

D2: Hammer Curls (3×10 Rest 30 Seconds)


CrossFit Carolina Beach – Competitors Training

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A: Zercher Box Squat (1RM)


B: Power Clean + Push Jerk (6 x 2 + 2, every 90s. TnG building)

Today, TnG 2 Pwr cln, then TnG 2 push jerk.


C: Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 135)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap
Rest 12 Minutes and repeat.

Score second time in notes.

Extra Credit

D1: Reverse Hyper (5×25 @50% of BS. Rest 90 seconds)

D2: L-Sit (5×20 seconds)