Depending on her coach to program and design her workouts, Brooke generally trains at least three times per day a few times per week according to articles. That’s a lot of volume and work. It’s also why Crossfit competitors are, generally, leaner than figure competitors. Obviously, Brooke needs to really prioritize her recovery and she strictly schedules rest and recovery days.
Brookes recovery advice is pretty basic yet very powerful. She relies on getting more sleep and just spending time in the sun, where she no doubt naps, at the beach or in a pool. Brooke favors just living a normal life outside the gym which is a great tips as way too many people either obsess about their results or, in the Crossfit community, people feel the need to always do something active.
What are Brooke Ence’s Max lifts?
Clean and Jerk:230 pounds
Snatch: 190 pounds
Back Squat: 320 pounds.
Brooke excels at a favorite of WODS but really performs well in the Filthy 50 workout.
Filthy 50 workout
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders.
Brookes Filthy 50 time is 24:38 which is actually very impressive.
On the diet front, while Brooke doesn’t follow the generic Crossfit plaeo type of diet, she does employ a high protein, moderate fat, low carb diet. While I generally favor gluten free approach, they aren’t 100% essential for burning body fat. In The Physique Formula, I talk about needing to find the right amount of nutrients for your body type. All too often competitors in Crossfit just blindly follow a paleo diet without any reasoning behind it and without realizing how it can potentially increase your cortisol and reduce your recovery.
In a recent Pure Pharma video, Brooke Ence discusses her diet and saying that while she did try a strict paleo diet, she found it was not for her. Instead she focuses on hitting daily macronutrient numbers and finds that to be a more effective way to build muscle and burn fat. It allows her to have just enough food coming in to all ow her to push herself.
What Can You Learn From This Article On Brooke Ence's Diet and Workout?
- Focus on your macronutrients
- Don't stay committed to any one diet
- Use more training volume.