06/06/2026
Comment PROVEN and I’ll send you my complete CrossFit & HYROX Nutrition Guide.
If you train hard, but still look soft,
then your nutrition is broken.
That’s because most athletes are taught how to train...
But very few are taught how to fuel.
The advice usually sounds something like:
✅ Eat clean
✅ Avoid junk food
✅ Eat more vegetables
And while that might improve your health if you’re a beginner...
It doesn’t automatically make you lean, strong, and fast.
That’s why so many athletes end up frustrated.
They’re putting in the work.
They’re showing up consistently.
But they still don’t look the way they want to look...
The athletes who perform well and look the part
aren’t just training like athletes.
They’re fueling like athletes.
If you’ve been training hard
but feel like your results don’t match your effort
it’s time to take a closer look at your nutrition.
Comment PROVEN and I’ll send over my complete CrossFit & HYROX Nutrition Guide.
Follow .Dad.Phil to
⚡ Lift Big
⚡ Run Fast
⚡ Look the Part
06/04/2026
Have you got what it takes to smash at least 7 rounds on today’s Super Hero Metcon? 🔥
🙌 Tag someone that would love this WOD and challenge them to give it a go!
HE-MAN
20’ AMRAP
200M Shuttle Run
20 DB Sn**ch
2 Clusters
📝 Coach Phil’s Notes:
Rx DB: 50|35 # or 22|16KG
Rx Bar: 155|105 # or 70|50KG
SHUTTLE RUN: Do 10M Down + 10M Back for 10 rounds to get to 200M
GOAL: 7+ Rounds
FOCUS: The Clusters will become increasingly challenging as fatigue builds. Keep your core tight and prioritize technique, especially in later rounds.
SCALING: Drop the Clusters to a weight you can do cleanly for 2 reps, even when you’re breathing heavily.
Follow .Dad.Phil to
⚡️ Lift Big
⚡️ Run Fast
⚡️ Look the Part
06/03/2026
You can’t expect Ferrari performance 🏎️
from Garbage Truck fueling 🚛
Most CrossFit & Hyrox athletes:
❌ Hit a wall halfway through WODs
❌ Struggle to recover between sessions
❌ Crave junk food late at night
These aren’t just side effects of hard training.
They’re often symptoms of poor nutrition.
🏆 Your nutrition around training is one of the most important fueling windows of the day.
Here’s the simple formula I use with my athletes to help them get strong, fast, and lean:
⏰ PRE-TRAINING (60-90 min before)
→ 30-60g easy-to-digest carbs
→ Sodium/electrolytes
→ Caffeine (optional)
Examples:
• Rice waffles + honey + salt
• Bagel + banana
• Gatorade + Rice Krispies Treat before early sessions
💡 This gives you fast fuel so you
can push hard in the gym.
⏰ POST-TRAINING (within 1-2 hrs)
→ 30-50g protein
→ 60-100g carbs
→ Fluids + electrolytes
Examples:
• Whey shake + cereal + fruit
• Chicken + rice
• Lean beef + potatoes
💡 This kickstarts recovery so you
come back stronger.
Being intentional with your pre and post training nutrition will help you
✅ Perform better
✅ Recover faster
✅ Build muscle
✅ Stay lean
Follow .Dad.Phil for more evidence-based CrossFit & Hyrox tips to
⚡️ Lift Big
⚡️ Run Fast
⚡️ Look The Part
06/03/2026