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A look at Ohlsen’s diet ahead of a landmark CrossFit Games.
Noah Ohlsen has been a staple of the annual CrossFit Games for nearly a decade as an individual competitor. Competing in each of the last nine consecutive Games, he has placed in the top 10 on seven occasions, placing as high as second in 2019. 2023 iteration of the Games in August, Ohlsen could be preparing for his last appearance as an individual competitor. Naturally, the elite athlete’s diet must match.
On June 24, 2023, he posted a video on his YouTube channel where he spent an entire day eating while training for the 2023 CrossFit Games. The clip gives an honest look at how one of the best CrossFitters in the world prepares for the sport’s peak competition. Ohlsen qualified for the last Games by finishing seventh in the 2023 North America East Semi-Final.
Here’s the seasoned CrossFit veteran’s complete diet as he prepares for the 2023 Games. Note — Specific parts weren’t always detailed:
Breakfast
- Overnight Oatmeal* – A container
- Peanut Butter – A table spoon
- Apple Honeycrisp
- Two maple sausage and chicken patties
- english muffin
- Strawberry jam – A table spoon
- mango
- Instant coffee with protein
*Homemade rolled oats, which he dubbed “Noats” for “Noah’s oats,” are made with 100 grams quick oats, 100 grams frozen berries, 200 ml (6.7 ounces) milk low-fat oats, a spoon of proteina tablespoon of honey, a scoop of peanut butter and a scoop of jelly (the last two ingredients are added the next morning).
Macros
- Fats — 35 grams
- Crabs — 220 grams
- Protein — 76 grams
- calories — 1,460
Ohlsen said he usually wakes up around 8 a.m. and drinks a glass of cold water to start his day. The athlete appeared to estimate his portion sizes for breakfast, but said he would be stricter as the Games approached. Ohlsen explained that in the current phase of competition preparation, his nutrition coach has led him to aim for around 450 grams of carbohydrates, 200 grams of protein and 100 grams of fat per day for a total of 3,500 calories.
Here’s Ohlsen’s workout once he’s finished lunch:
Warm up
10 rounds of:
- Echo Bike — 30 seconds (6 seconds sprint, 24 seconds easy pace)
- Sandbag grip — 30 seconds (90.7 kilograms / 200 pounds)
10 rounds of:
- Echo Bike — 30 seconds (6 seconds sprint, 24 seconds easy pace)
- farmers’ march — 30 seconds (40.8 kilograms / 90 pounds)
Bodybuilding
- Divide Jerk — 5 × 1
- Shoulder to Overhead (Push Press or Jerk) – 3 x 10 as fast as possible
metcon
Three rounds for time:
- Burpee wide jumps — 75 feet
- handstand walk (unbroken) – 75 feet
skill work
- Backward roll supported on the gymnastic rings — 10 to 15 minutes
- Strict Ring Muscle-Up with 2 Dips – 2 x as many repetitions as possible without interruption
- Peg Board Wall Climb – 5 reps (emphasis on quality form)
cardio
15 intervals of:
- To jog – 30 seconds (Wear a weighted vest, weight not specified)
- To walk — 90 seconds (Wear a weighted vest, weight not specified)
Finisher
Five supersets of:
Once Ohlsen was done with his workout and a cold therapy session, he moved on to explain some reliable snacks to support his energy:
Snacks
- Applesauce packets
- Protein bars
- Dried fruit
- pretzels
- Hummus
Ohlsen maintained that he eats these snacks throughout his day. It can sometimes add potato bread and turkey sandwiches.
Eventually, Ohlsen found his way to the last meal of the day, which was suitably high in protein and nutrients for an athlete of his caliber.
Dinner
- White rice – A cup
- Two bison burgers
- Attorney
- Ketchup
- Vegetables
A combination of white rice, meat, and vegetables certainly doesn’t reinvent the wheel, but fits the bill for Ohlsen’s goals.
Ohlsen’s career-best result at the CrossFit Games was a second result for the former five-time Fittest Man on Earth® Matt Fraser in 2019. Nothing is guaranteed, but another top 10 in 2023 seems likely for one of the biggest active names in the sport.
Featured Image: Noah Ohlsen on Instagram
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