Nutrition

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An Individual Approach to Nutrition

Here at DeNovo CrossFit, we help our athletes reach the next level of performance and aesthetics through an individual approach to nutrition.  Each person has their own unique story when it comes to nutrition, and we build our programs with that in mind.  We’ll meet you where you’re at to enhance your lifestyle, not drastically change it.  We believe that education drives success.  Within the DeNovo CrossFit Nutrition Program, you will have access to FREE resources such as articles, webinars, and cheat sheets at your fingertips to breed long-lasting results.  


*Pricing Coming SOON*

Special Deals for the first 3 clients who sign up

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If you are...

  • Tired of fad diets and food restriction without success
  • Willing to learn the why behind our program and how you can build a life-long foundation for success
  • Committed to take action and invest in your healthiest self


 You are READY  

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What you get

  • 60 minute consultation and goal-setting session
  • Food log review
  • A customized nutrition program tailored to YOU
  • Welcome packet with tips & tricks for success
  • FREE educational resources to succeed wherever life takes you
  • Weekly webinar / Q&A in private facebook group
  • Weekly email check-ins
  • Progress Pictures and body measurements

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Our Three Pillars of Success: Quality, Quantity, Sustainability

Quality: 

In terms of overall health, the quality of your food plays just as an important role as how much of food you’re eating.  While supplements have their place, there is no substitute for high quality, nutrient dense meals.  With the DeNovo CrossFit Nutrition program, you will learn how to navigate the grocery store to build your own meals at home, and how to choose options when eating out that will allow you to enjoy your time with friends without “throwing you off the wagon.”


Quantity:

Would you believe us if we said most people are actually eating LESS than what they should be to see results? At DeNovo, we will use your individual history, activity level, and lifestyle to develop a plan with the right amount of calories to reach your goals.


Sustainability:

Challenges that only last 30-60 days can be a great kick-starter and learning experience, but do you think you could follow that diet forever? If so, that’s AWESOME! If not, there’s no point to hopping into a short-term diet only to be back at square one in the end.  Join a program built for life with the knowledge and confidence to do all the things you love in life without worrying about “can I have this in my diet?”


Play the long game, develop healthy habits, and learn how to live a happy and healthy life with all the foods you enjoy with the DeNovo CrossFit Nutrition Program.

Yoga/Mobility Class

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Why should I take this class?

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!

What does this class entail?

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. 

I am here to do CrossFit and sweat! I don't have time for yoga...

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. 

What is flexibility and how can I improve it?

Flexibility:

the ability of a muscle (soft tissues in our bodies that aid in force and motion) to lengthen.


To improve flexibility issues...

  • participate in yoga
  • do post-workout stretches (lengthening the muscle and holding the stretch)
  • incorporate active recovery days.  One of the worst thing we can do is do a workout and then do nothing the next day! 


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!

What is mobility and how can I improve it?

Mobility: 

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 our restricted or trapped muscles (think knots) with self-myofascial release techniques (lacrosse ball, foam roller and massage work). 
  • Working to improve our posture and core stability while moving through full ROM is an excellent way to improve our mobility. (intentional slow squats to full ROM, banded shoulder therapy, seated hip/knee rocks). 
  • Lastly, flexibility exercises can aid in better mobility...so stretch!

Purchase Mobility tools for personal/home use!

Massage

Just a few benefits of regular massage therapy includes...

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.

Why not just do self massage with foam rollers or massage devices?

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.  

How do I get my massage at DeNovo?

***Please note*** 

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.

Monthly Challenges

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April Fitness Challenge

April Fitness Challenge

April Fitness Challenge

1,000 Push-Ups

*Accumulated throughout the month*


Modifications

Perform the push-ups on your knees or with your hands on an elevated surface.

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April Wellness Challenge

April Fitness Challenge

April Fitness Challenge

60 minutes of activity OUTSIDE per day


During this Quarantine, get some Vitamin D and play outside!

Health at DeNovo CrossFit

Sicknes/Wellness/Fitness

"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? 

Finding Life Balance

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.

Tracking Health Measures

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 quarter, we update our "Sickness-Wellness-Fitness" meter based on the averages of DeNovo CrossFit athletes.   Check out our FAQ if you have more questions.