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Got a good question from Hatch today, so I thought I'd toss it out here so everyone could read it.

So where can I find some nutrition info to be healthy and GAIN weight? I'm 29
yrs old, 5'11", and weigh 145. I'm not looking to loose weight but gain lean
mass. I'm looking for what to eat and how many calories! Any ideas?

Hatch 

EAT!!!  Quality of food is still important, so I would still recommend paleo-esque.  Here's the contradiction though; paleo leans people out, and we don't want that in your case, but we DO want the quality of food paleo offers.

Here is what I would suggest.  Eat all the time.  Guys that have been in a similar boat as you say it's not fun, but works.  5-6 good balanced meals.  If you are looking forward to eating, or get the least bit hungry you are not eating enough.  I would also say add raw milk. The milk is where we fall off the strick paleo wagon.  We talked about your dairy consumption, and you said it doesn't bother you.  Raw milk is the best way to go (cow or goat) if this isn't realistic then whole milk will work.  

People have done up to a gallon/day (a lot of freaking milk!) and as little as a quart and been successful.  I would start small and build up to tolerance.  Ideally consume at least a quart Post Work Out.  You could add some protein powder to it also.

I'm not a big protein shake guy, but to get the caloric intake you need you might do a couple a day. (made with the milk)  Eat 5-6 meals/day and stuff it down!

Also would recommend adding some extra strength training into your training.  Discuss with Jason the logistics of this at CFOKC.  You don't want to do a lot of longer CrossFit wods as this would be counter productive for your particular goal.  3-4 days/week should be sufficient. 

Day 1: 5x5 day of a squat, press and pull (deadlift or weighted pull ups)

Day 2: Olympic Day (10x2 power cleans, or C&J, or snatch)  Then add a short 10min or less EXPLOSIVE wod. An example would be: 5 Tall box jumps, 5 kipping pull ups, 5 clapping push ups.  as many rounds in 10 min.

Day 3: Shorter CrossFit wod.  Something like Helen, Grace, or a Heavy Fran etc.  You could sub sprints 100m - 400m with good recovery between on this day, or save them for day 4 if you feel up to a day 4.

Let me know how it goes, and Good Luck!

hp

P.S. Fish oil too, because it's good for everything and we all need it!

This is an email from my "poster child" Chris J.  Killer results for a VERY dedicated athlete who discovered the importance of quality nutrition as the foundation to a solid strength and conditioning program.

"If you were to ask me what my health looked like 2 years ago, you'd think I'd be talking about a completely different person.  I was taking over 200 units of insulin a day, I was having extreme sugar highs and sugar lows, and my weight was increasing at an alarming rate.  But starting April 2, 2008, my life changed forever- I began training CrossFit with Hans.  He has helped me understand the mechanics of proper training and the nutrition to back it.  It's been almost 1 year since I began CrossFit and 2 years since being diagnosed with Type 1 Diabetes. I've lost almost 30lbs., I've stopped insulin and my overall health is beyond great.  I owe alot to Hans & the CrossFit crew."

CJ

 Keep it up Chris, you inspire all of us with your dedication!

This site is an attempt to foster a movement that's been slowly gaining momentum.  This "movement" is resulting in a dramatic improvement to the quality of life to those involved. We don't offer a magic pill, it's NOT a secret; it's attained by Hard Work.  But it's also a damn good time!  You will find these folks scattered all over.  In offices, schools, and hospitals.  These are the stay at home moms, kids, artists, police officers, teachers and warriors.  They do look different than other people though, and more than likely walk with their head held higher than most.  These people are committed to being active with their kids, grand kids, and living independently until they cease to be a part of this world.

I hope that this will be a place where community exists.  A place we can share our needs, failures, and success all the while getting the support and encouragement we need.

Please make this site YOURS!  Post comments, concerns, successes and failures.  We can all learn from eachother.  

If you contact us we WILL reply back to you.  We don't know the answer to everything, but do have relationships with people spearheading this thing.

Look around and come back often...

-hp