A have a look at Ohlsen’s food plan before a milestone CrossFit Games.
Noah Ohlsen has been a fixture on the annual CrossFit Games for nearly a decade as an Individual competitor. Competing in each of the last nine consecutive Games, he’s earned a top-10 finish on seven occasions, placing as high as second in 2019. Entering the 2023 iteration of the Games in August, Ohlsen could be preparing for his final appearance as an Individual competitor. Naturally, the elite athlete’s food plan has to match.
On June 24, 2023, he posted a video to his YouTube channel where he walked through a full day of eating while training for the 2023 CrossFit Games. The clip provides an honest insight into how probably the greatest CrossFitters on the earth prepares for the game’s pinnacle contest. Ohlsen qualified for the newest Games by coming in seventh throughout the 2023 North America East Semifinal.
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Here is the seasoned CrossFit veteran’s full food plan as he preps for the 2023 Games. Note — Specific portions weren’t all the time detailed:
Breakfast
- Overnight oats* — One container
- Peanut butter — One tablespoon
- Honeycrisp apple
- Two chicken-maple sausage patties
- English muffin
- Strawberry jam — One tablespoon
- Mango
- Fast Coffee with Protein
*The homemade overnight oats, which he nicknamed “Noats” for “Noah’s oats” are made with 100 grams of quick oats, 100 grams of frozen berries, 200ml (6.7 ounces) of low-fat oat milk, one scoop of protein, one tablespoon of honey, one scoop of peanut butter, and one scoop of jelly (the ultimate two ingredients are added the following morning).
Macros
- Fats — 35 grams
- Carbs — 220 grams
- Protein — 76 grams
- Calories — 1,460
Ohlsen clarified he often wakes up around 8 a.m. and drinks a glass of cold water to begin his day. The athlete appeared to guesstimate his portion sizes for breakfast, but maintained he’ll be stricter once the Games catch up with. Ohlsen explained that, in the present phase of competition prep, his nutrition coach has him aiming for roughly 450 grams of carbohydrates, 200 grams of protein, and 100 grams of fats per day totaling 3,500 calories.
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Here’s Ohlsen’s workout once he finishes breakfast:
Warm-up
10 rounds of:
- Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
- Sandbag Hold — 30 seconds (90.7 kilograms/200 kilos)
10 rounds of:
- Echo Bike — 30 seconds (6 seconds sprinting, 24 seconds easy pace)
- Farmer’s Walk — 30 seconds (40.8 kilograms/90 kilos)
Weight Training
- Split Jerk — 5 x 1
- Shoulder to Overhead (Push Press or Jerk) — 3 x 10 as fast as possible
Metcon
Three rounds for time:
- Burpee Broad Jumps — 75 feet
- Handstand Walk (unbroken) — 75 feet
Skill Work
- Back Roll to Support on Gymnastic Rings — 10 to quarter-hour
- Strict Ring Muscle-Up with 2 Dips — 2 x As Many Reps As Possible Unbroken
- Peg Board Wall Climb — 5 Reps (give attention to quality form)
Cardio
15 intervals of:
- Jog — 30 seconds (Wearing weight vest, unspecified weight)
- Walk — 90 seconds (Wearing weight vest, unspecified weight)
Finisher
Five supersets of:
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Once Ohlsen concluded his workout and a chilly therapy session, he shifted to elucidate some reliable snacks to support his energy:
Snacks
- Applesauce pouches
- Protein bars
- Dried fruit
- Pretzels
- Hummus
Ohlsen maintained that he eats these snacks throughout his day. He may occasionally throw in potato bread and turkey sandwiches.
Eventually, Ohlsen found his solution to the last meal of the day, which was appropriately protein and nutrient-rich for an athlete of his caliber.
Dinner
- White rice — One cup
- Two bison burgers
- Avocado
- Ketchup
- Veggies
A white rice, meat, and vegetable combination assuredly doesn’t reinvent the wheel but matches the bill for Ohlsen’s goals.
The very best finish from Ohlsen’s CrossFit Games profession was a runner-up result to former five-time Fittest Man on Earth® Mat Fraser in 2019. Nothing is guaranteed, but one other top-10 placing in 2023 seems likely for certainly one of the game’s biggest energetic names.
Featured image: Noah Ohlsen on Instagram