Here at DeNovo CrossFit, we help our athletes live their best life in AND out of the gym through an individualized approach to nutrition. Each person has their own unique story when it comes to nutrition, and we build our program with that in mind. Through understanding your history and what works for you, your coach will create your program built for life.
We believe that education drives success. You’ll learn the “WHY” behind each part of your program and the changes we make, with the science to back it.
There’s no secret or magic pill that will produce better results than mastering the basics. We’ll take a look at your lifestyle and start with simple, sustainable changes to give you the most success before we get into the nuances. Your coach will meet you where you’re at to enhance your lifestyle, not drastically change it. We all have a favorite food we can’t live without, and that’s okay!
In terms of overall health, the quality of your food plays just as an important role as how much of it you’re eating. While supplements have their place, there is no substitute for high quality, nutrient dense food. In the DeNovo Nutrition program, you will learn how to navigate the grocery store to build meals at home, and how to be mindful when eating out that allows you to enjoy your time with friends without “falling off the wagon.”
Regardless of how “clean” your diet is, calories still matter. And different goals require different caloric needs. Whether you are trying to gain muscle, lose fat, or simply improve overall health, we got you covered. In the simplest terms, we’ll teach you how to eat the right amount of the best foods you have available.
The best diet is one you can stick to; taking control of your nutrition shouldn’t have an end date. Before trying every new fad, ask yourself, “Could I do this forever?” If so, that’s AWESOME! If not, there’s no point hopping into a short-term diet only to be back at square one in the end. Working with us, you’ll learn how to take control of your lifestyle, while still leaving room for those special foods you can’t live without.
Play the long game, develop healthy habits, and learn how to live a happy and healthy life with DeNovo’s Nutrition Program.
If you are…
… this is for YOU!
This program will require commitment and hard work, but I’ll be there in your corner to cheer you on every second of it. I won’t let you feel alone or lose sight of your goals.
We ask A LOT of our muscles and joints in the sport of CrossFit. Anyone expecting to be a CrossFit athlete by solely doing the intense workouts without incorporating stretching or mobility as part of their training regimen, can also expect a poor rate of improvement as well as higher risk of injuries. Rest and active recovery (mobility/yoga/low impact & low intensity training) is KEY!
Coach Jenny, 200 HR RYT Yoga Instructor, will lead you through a low key and beginner friendly yoga based class up on the Mobility Mezzanine at DeNovo CrossFit. We focus on mobility, flexibility, balance and mind/body connection. Classes include a wide variety of stretches and work on all body parts so as to support healthy joints, muscles and minds
Please check our schedule page for up to date Mobility/Yoga class times.
Improving flexibility and mobility can make you sweat! We promise :) It is not often easy or 'fun' work and it definitely takes some time and commitment; it will not be perfect right away, and this is why many athletes tend to get discouraged and give up. Keep practicing, keep working through the stiffness and take it one day at a time. You are investing in yourself and your well-being every day you get your flexibility and mobility work done. Too much of one thing, in this case high intensity workouts, without a balance of self care and recovery can be detrimental and cause setbacks.
the ability of a muscle (soft tissues in our bodies that aid in force and motion) to lengthen.
To improve flexibility issues...
We frequently require the stress and use of our muscles throughout our activities of daily living and in CrossFit. When we workout, particularly with strength training, tiny tears/trauma occur to our muscles (this is how our muscles grow stronger and are able to adapt and prepare for what life throws at us.) To aid in recovery and decrease soreness, stretching and improving our flexibility is vital!
the ability of a joint (connection between our bones) to move through full range of motion (ROM) actively.
To improve our mobility issues...
it is highly recommended to MOVE! And to move well/intentionally through full ROM. Examples include:
Releasing pain and stiffness from stress or from working out.
Improved range of motion, muscle activation and efficiency in movement..
Prevents injuries, maintains optimal condition for life and supports with improved recovery time.
Bodywork from a professional Massage Therapist is often more effective than using at home treatments or massage devices. Kristina (LMT & CFL1) will find the root of your issues and support you in mobility exercises to do between massage sessions. Being a CrossFit Coach, Kristina also understands the activity level, needs and wants of athletes.
The button below will only add a massage to your account (it will not reserve a day or time for you). Please download the PushPress app on your mobile phone, setup your profile and log in to reserve your day and time. Massage occurs every other Friday; please see times here.
INVERSION CONFIDENCE & GYMNASTIC BODY AWARENESS
*60 minutes accumulated throughout the month of being inverted (handstand/pike holds, walks, progressions, etc.)
60 minutes of tall plank (on hands vs. forearms)
*Drink 1/2 your bodyweight in ounces of water each day.
To compensate for our workout sweat, add 15oz to your daily goal for every hour of exercise.
For example, a 180lb athlete should drink 90 ounces of water in a day, and with a 1-hour workout added, they should drink 105 oz of water.
"Done right, fitness provides a great margin of protection against the ravages of time and disease... Sickness, wellness and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit."
--Greg Glassman (Founder and CEO of CrossFit Inc.) What Is Fitness?
When asking our community "What does being healthy mean to you?" there is a wide range and variety of answers; mental health, working out, clean/balanced eating, getting enough sleep, laughing daily, etc. This tells us that being "healthy" is not just about a number on the scale, or measuring our food...it is about finding a balance of ALL of these things so that we can live our best lives every single day.
We encourage our members and Team to track the health measures below so that we can monitor our overall health as individuals as well as from a Team perspective; each month, we update our "Sickness-Wellness-Fitness" meter based on the averages of DeNovo CrossFit athletes. Check out our FAQ if you have more questions.