In plain language, base your diet on garden vegetables, especially greens, meats, nuts and seeds, some fruit, little starch, and no sugar. That is about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all circumspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.



Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing, resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. The Caveman model is perfectly consistent with CrossFit’s prescription.


Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High-glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their Glycemic Index, a measure of their propensity to elevate blood sugar.


The problem with high-glycemic carbohydrates is that in excess they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction, and a Pandora’s box of disease and disability. Research “hyperinsulinism.” CrossFit’s prescription is a low-glycemic diet (and lower in total carbohydrate quantity) and consequently severely blunts the insulin response, yet still provides ample nutrition for rigorous activity. 

9 week personalized nutrition program

This program is designed to help individuals reach their maximal potential. Wether fat-loss, performance, packing on muscle, or anti-inflammatory purposes such as the Ketogenic life style. This personalized nutrition program will give the 100% undivided attention you need. 

There will be some ups and downs with your energy levels. In addition, we cannot stress how important communication is for your success. We will be there to help the individual physically and mentally. It will be a big change to most as well as a learning experience. It is encouraged that you seek the support or your family and significant others. If they are on board and supportive then it will be easier in the long run. 

We cannot expect miracles overnight and we want to see progress even if small. Temptations will obviously always be in our face and we are human, but remember your are committing to 9 weeks. Therefore, let’s look at this one week at a time. 

During the program there will be measurements every other week with some surprise measurements sprinkled in here and there. 

We know you are capable of making strides throughout these 9 weeks. 

Please email us if you are interested in the 9 week personal nutrition program: AMRAPFitness@hotmail.com

Paleo-Zone block guide

The following spread sheet will help you better understand portions.

Click here: https://docs.google.com/spreadsheets/d/1nCeVK7JMBCxc4ANhV9Ngy5iiEiDgm4WjEP_TRn0TBj0/edit?usp=sharing