Typical Cross Fit Block Prescriptions and Adjustments

Question 1

Whats the formula to calculate someone’s “Block Prescription?”

Answer 1

Lean body mass (lb.) x activity level (g/lb. of lean

body mass) / 7 (g protein/block)

Question 2

Generally what does the “activity level” range between?

Answer 2

0-1.

For those who work out several days a
week and do not have a labor-intensive job, the activity level should be 0.7 (most CrossFit athletes).

By dividing 0.7 by 7 g in the equation, this simplifies to a Zone block prescription that is 10 percent of his or her lean mass.

Question 3

What does the ratio of 30% protein, 40% carbs, 30% fats change to after an athlete doubles their fat intake?

Answer 3

23% protein
31% carbs
46% fats