In this episode Michael checks in with OPEX Coaches Robin Lyons and Mike Lee to discuss Team OPEX and their training for the Games. Check out the full video on our membership

July 7, 2015

opex, opex fitness, formerly opt, nutrition, coaching education, crossfit games, games training, eating healthy, eating clean

Eating for the Games

If you are going to the Games, YOU are an athlete no doubt, and it takes some serious hard work and dedication to keep you going. In order to reach an the elite level, also requires more than just training in the gym. Food choices, sleep, recovery methods, mobility, and stress all play a vital role in the supernatural abilities of many athletes.

Nutrition, in particular, is said to be the cornerstone of fitness. You’ve probably heard the ‘rule of thumb’: “Nutrition is 80% of your results in the gym.” While this may not be an exact percentage, Coach James FitzGerald breaks down what it takes to eat for the Games—and how nutrition is a separator when it comes honing in on that slight edge--in ways you may not think...

Q. They say ‘nutrition is 80% of results’ in the gym—what is your take on this? Truth? Myth? Tough to say?

FitzGerald: The percentages change for everyone and everyone’s views and biases on what is important.

The coach with low competency on “coaching” and psychology will say it’s the training and lifting strength that gets them there.

The coach that has high competency on lifestyle and personality will say it’s the ‘will’ and the mind that is 90% of the struggle.

The coach that is keen on science will say its the macros in food and macrocycles that get them there.

The coach that is nerdy on the movement area will says its the perfect movement that gets them there

And, you know what? They are all right, but here is the thing everyone forgets: every single athlete is there for an unknown reason, for their own reason, but it’s NOT the one everyone thinks it is.

The sport is too varied to choose this group to say that one thing works and one thing does not – WHY? Because they are all the most talented CrossFitters…bottom line.

They do CrossFit better than you do, so they are at the Games and you are not. THAT is what is the secret ingredient, nothing more special than that.

So…I am more on the side of the athlete and their essence and make up that “gets them there”…and I hold some truth in this as well as I “notice” and am keenly aware of the practices of the good, the great and the poor…and the one thing that is true : high level athletes in CrossFit use dense calories that no one wants to report on (like nutella, higher fat/sugary deserts, heavy fat ice cream, etc.). They are resilient in more ways than one…gut included.

Q. There’s a lot of hype around clean eating, but from an athlete’s point of view…where does the wiggle room come in (ice cream, peanut butter, milk, Gatorade, etc.)?

FitzGerald: I focus largely on results, so if someone eats grass and bark and horseshit, and they continually beat a lot of people, I am cool with that…honestly.

I have spent way too many years stressing over that area of clean nutrition, but it got in the mix because people misconceive that the CrossFit Games is the Healthiest Games – IT IS NOT!

I don’t care about their health. I care about points, winning and dominating workouts and their perceptions.

Can I help them somehow change some food things to recover faster and remove the bark?

Yes for sure, BUT NOT AT THE EXPENSE of results.

Again it comes down to resilience, and adaptation. Whoever can recover faster, is the eventual winner; in a workout, in an Open, in Regionals, and at the Games…and if I can build that through proper workouts, proper mental guidance and proper training dose, then I’ll do it that way and not through food.

Q. About how many calories and/or macronutrients would you say an athlete (male and female) consumes daily?

FitzGerald: For examples of calories and food profiles, I have taken a long time to investigate this nutritional analysis. Looking at a food plan or food can only give you some info—a piece to the puzzle.

For instance, if you are looking at the local CrossFit journal to give you an idea on how to eat properly to become a CrossFit champion you will: 1.) Not be given the factual information and, 2.) challenged to see how you can do that and become a champ as well.

Another example from one athlete’s log from one day:

5:10 a.m.– Greens first, max fiber, fish oil

6:30 a.m. Black coffee

7:45 am 3 nitrate free pork sausages, 3 whole eggs, 1.5 c. mixed berries, 1/3 avocado

Pre workout: Black coffee- 16 oz., B-complex

During workout: 5 g creatine, AMRAP Beverage

Post workout: 80 g carbs, 40g protein

4 pm: 2 pork sausages, 2 turkey thighs, ½ c. sweet potatoes, 1.5 c. roasted broccoli/green beans, 6 dates

7 pm: large bowl green salad (romaine, carrots, kale, almonds, shaved parmasean, lemon/oil dressing), 10oz Burger (93% lean), 1 orange,

1/3 C Macadamia Nuts

Supplements: 3 g fish oil, probiotics, ZMA


2 squares dark chocolate

80 oz water

 Competition weekend example from an athlete:


6:20 wakeup

6:30 Breakfast- 4 eggs, 2C sweet potato, mango, some apple juice

9:00am 2nd Breakfast- 2-3oz grassfed burger-1C rice-1 peach

12pm Workout #1

Post workout shake consisting of 69g cho from maltodextrin/dextrose-28g whey protein-10g L-glut+8oz coconut water; sip Nuun (electrolyte tablets) throughout

Pre wo- bcaa+caffeine, larabar

4/5pm Workout #2

Post workout meal: polenta (cornmeal), gluten free  burger, lots of mango/peaches

icebath+epsom salt bath hot

Bedtime 8pm


6:20 wakeup

6:30 Breakfast – 4 eggs, 2C sweet potato, mango, some apple juice

Workout #3 10/10:30

Post workout shake


few oz of fish/ 1C rice

Pre-workout: Caffeine bcaa+Lara bar

Workout #4 2-2:30

ice bath+epsom

Bison burger+sweet potato+mango/peach


6:00am wakeup

6:15  Breakfast- Gluten free burger+sweet potato

pre-wo caffeine + bcaa

Workout #5

Post workout-shake


few oz fish+rice

Workout#6 3:30

…And on and on….

Q. What are common questions you get asked about food/nutrition from competitive CrossFitters?


  1. Do you think that elite CrossFitters are taking drugs/PED’s?
  1. What supplement can I take to help/recover better from my training?
  1. Will that amount of carbs make me fat and gain weight?

Q. What are common mistakes you see athletes make when it comes to nutrition/fueling for competition?


  1. Not getting a coach to help plan out the events, the recovery requirements, hydrating, and help plan the fueling requirements before hand.
  1. Thinking that the fueling is the most important thing, and not focusing on the events and the vulnerability required to give it their all.
  1. Not looking back at their training and changes in volume and intensity and seeing how their food profile, hydration status, and peaking and tapering might have given them insight as to how to tackle the current upcoming events more effectively.

July 6, 2015


Food Can Either Help or Hurt Your Clients

As a coach for the physical body, you have the opportunity (and responsibility) to empower your clients with the knowledge and tools they need to experience optimal success.

After all, what coach does not want their athletes and clients to be successful? (more…)

July 5, 2015


opex, opex fitness, define your success, gabrielle andrews, exclusive coaching, individual program design, health and fitness, live a larger life

Defining Your Own Success

Success equals ________.

Fill in the blank.

What does success mean to YOU?

There is no one answer to define success. (more…)

July 4, 2015

opex, opex fitness, formerly opt, exclusive coaching, remote coaching, team opex, personalized program design, individualized program design

Team Training for the Games

What does it take to make it to the CrossFit Games as a team?

Hard work, dedication, and…unity.

Unity is undoubtedly the deal maker or breaker when it comes to competing at the next level, and as Team OPEX prepares for its first ever appearance at the CrossFit Games in July, the six individuals’ training regimes look completely different than any other time during the year. (more…)

OPEX ONE July 3, 2015

Join us on our Facebook at 9AM PST/12PM EST to chat with Coach Brian Foley!

opex, opex fitness, formerly opt, exclusive coaching, remote coaching, rope climb, offseason training, strength and conditioning

July 3, 2015
Coach Brian Foley

Skills in the Off-Season

I want to bring up the importance of skill work during the Off-season.  Looking at the sport of fitness, training revolves around the “unknown”; once the events are released there is a short time frame for skill refinement.  During this time the goal is to maximize the similarity between training activities and competitive conditions, BUT it ultimately comes down to how often the specific skills were trained in the off-season.  The repetitions have to be built in prior to competition. (more…)

July 2, 2015

opex, opex fitness, formerly opt, exclusive coaching, remote coaching, robin lyons, individualized program design

EC Spotlight; Elsa Vandermus

Former dancers make excellent athletes.

Dedication is a discipline highly valued as part of any dancer’s life—and one that overlaps into the gym for athletes like, Elsa Vandermus.

Elsa is an Exclusive Coaching client who has been working with Coach Robin Lyons now for almost one year. (more…)

July 1, 2015

opex, opex fitness, formerly opt, priorities, exclusive training, on site training, individualized program design

Can You List Your Priorities? 

If you Google the definition of “priorities” you get this:

“a thing that is regarded as more important than another”

People operate based on what they value and that will translate into a set of priorities that dictate their behavior.  So what happens within a coach-client relationship when you have a client who doesn’t have training as a priority, but they think they should? (more…)

Skip to toolbar