Athlete: Jason Fernandez
How I Eat
I eat strict Paleo
I eat paleo with the exception of post work out shakes (which i know doesn't make me paleo). I don't weigh and measure but i try to get about 170g protein a day and around 100g of carbs. I have no idea how much fat eat.
How I Train
I workout mostly at a CrossFit Affiliate
I write my own programming
I record my workouts
I co-own and operate my own affiliate, CrossFit Rife in Virginia Beach with my wife Jessica. Write the programming and do my strength days on Sundays and then all CrossFit during the week and add hill sprints twice a week.
My Athletic Background
I played youth or high school level sports
I played college sports
I was a three sport athlete growing up football, basketball, baseball. I played four years of Div I basketball at the Naval Academy and graduated in 2004. I dabled in Rugby for a while after college, and think it is the greatest sport ever, but I'm a sissy and got hurt.
My Experience With CrossFit
I began CrossFit with a coach (e.g. at an affiliate)
I have completed the CrossFit Level 1 certificate course
I have attended one or more specialty courses
I train other people
I started CF in 2008 and was training at an affiliate. we were there for about two years before we left and started our own. i've trained people in my own affiliate and I have trained a lot of guys while on deployment.
My Work/Rest Schedule
I do multiple workouts in a day 2x a week
I strictly schedule my rest days
I typically rest 4 or more days per month
Between being active Duty, owning an affiliate, being a trainer, an athlete and going to school at night twice a week, I have to schedule my programming intelligently and efficiently. My rest days are Mondays and Wed. I double up with a wod and hill sprints on Tuesdays and either Thursday/Friday. I rarely double up on CF wods. I do all of my heavy lifting in my garage on sundays, and I incorporate 5/3/1, and West side methodologies. i try not to leav anything out, chaines, rubber bands, kbs etc. My biggest weakness at this point is my Oly lifts. I will put more focus on those this year.