The foundation of the CrossFit’s hierarchy of development is Nutrition. Proper nutrition builds a solid molecular foundation. You cannot make up for poor nutrition with exercise.

“CrossFit’s nutrition prescription: Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat… Nutrition can be a touchy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness.” – Coach Greg Glassman


Be Flexible

You may have heard about IIFYM (If It Fits Your Macros) or Flexible Dieting. IIFYM basically allows you to eat whatever you want, as long as it fits within your allotted calories and macronutrients for the day. Flexible dieting takes that principle, but incorporates balance and moderation, meaning not to completely disregard your health with what you choose to eat. You should also meet all your micronutrients (vitamins and minerals) and fiber intake (20-40g) every day.

Like breathing, we eat for life so why not enjoy it? Here are some quick tips:

  • Cravings happen, and when they do, don't be ashamed. Count it, enjoy every second, and move on.
  • If you are going out to dinner with friends, look at the menu before you arrive--have an action plan. You can even pre-log your meal (and drink) in the MyFitnessPal app earlier in the day.
  • Parties and special events: eat before you go, bring your own food, or give yourself the day to just relax and jump back on the saddle tomorrow!

Quality of food is important, but quantity determines body composition.



All calories in the diet come from macros. They're needed for growth, metabolism, and other body functions.


  • Aim for 0.8-1g per pound of body weight
  • 4 calories per gram
  • For body composition, protein is king.
  • Needed for muscle growth, prevent muscle breakdown


  • Aim for 0.5-2g per pound of body weight, depending on training intensity
  • 4 calories per gram
  • Provide energy (fuel = glycogen)
  • Better nervous system function
  • More muscle recruitment
  • Fatigue resistance
  • Glycogen and Insulin increase protein synthesis (muscle growth)


  • Aim for 0.5-0.6g per pound of body weight
  • 9 calories per gram
  • Needed for survivial
  • Regulate hormones
  • Needed to send chemical messages in our nervous system
  • If it drops too low, it can be detrimental (low T)


Designing a Plan that's best for YOU!

We offer nutrition guidance to design a plan that's best for you.






CrossFit Wicked is the premier CrossFit facility serving Middleton, North Reading, Lynnfield, North Andover, North Reading, Lynnfield, Reading, Beverly, Salem, Peabody and Danvers.  North Shore of Boston Massachusetts "Best of the North Shore" CrossFit Affiliate.