Name: Justin Rijnberg
Member at CFZ since: April 2017
How were you introduced to CrossFit?
I was living in Cape Town for a while. Capetonians are super fit, they surf, do trail running and play rugby. They are also very fanatic about their sports, but very friendly and helpful, a perfect combination for CrossFit right? A friend took me with to a local box, I was hooked right away.
How do you stay motivated?
I try to set goals for myself, like participating in this Viking run. When I signed up it seemed like an impossible challenge. But once I commit to something, I will do everything it takes to achieve it. However, it is important to break down the big goal into smaller goals, which steps should you take to achieve the bigger goal? What is holding you back? I like to solve that puzzle, it keeps me motivated.
Nutrition is an important but often overlooked aspect of training – What is your approach to nutrition?
I can’t agree more. At the moment I need to eat approx. 4000 kcal per day, which is a lot. I learned the hard way that it is important to fuel yourself properly. A few months ago I was always hungry, and if I didn’t eat in time I would get veeery hangry. My girlfriend knows she has to stay away from me when I’m like that. Turns out my eating habits were not ideal. If I was hungry I would eat a lot of carbs (I love bread), which is cheap and would fill me up quickly and easily. However carbs burn fast, which made me hungry again.
I did some calculations to check what I should eat. I got a great excel sheet if someone is interested. Turns out I was eating too little fat and protein during the day.
My goal now is to eat 40% carb, 30% protein and 30% fat. This differs per person, body type, gender, age, activity level, etc. It’s very hard to eat 4000 kcal a day of proper nutrition, and very expensive if you don’t plan it well. So I decided to start “meal prepping”. This is a great way of getting your food right. It takes one evening a week, but then I have enough food for the week (which costs about €60).
Use MyFitnessPal to check your food intake and FitMenCook for recipe inspiration.
The Iron Viking Run is described as “the most intense version of the marathon”, what aspect of the Run will be the biggest challenge for you?
The running… As CrossFitters, we are not used to running more than a couple of kilometers. Running 42k requires a different energy system and muscles than we normally train in the box.
Do you do anything specific to prepare for the Iron Viking Run?
Running, running and running. I actually don’t run enough at this point. I need to increase it to about 3 times a week, with one long 15k+ run and two shorter ones.
What is your favorite & least favorite exercise?
My favorite exercise used to be the Muscle up. Unfortunately I injured my shoulder doing one so now it’s my least favorite.
Last question: For what can we wake you up in the middle of the night?
CrossFit of course! Burpees are the best when you are half asleep.