Noah Ohlsen diagrams a full day of food before the last individual CrossFit games

A look at Ohlsen’s diet ahead of a milestone CrossFit Games.

Noah Ohlsen has been a fixture at the annual CrossFit Games for nearly a decade as an individual competitor. Competing in each of the past nine consecutive Games, she has earned a top-10 finish seven times, placing second in 2019. Entering the 2023 iteration of the Games in August, Ohlsen could be gearing up for her final appearance as an individual competitor. Naturally, the elite athlete’s diet has to measure up.

On June 24, 2023, he posted a video on his YouTube channel where spent an entire day eating while training for the 2023 CrossFit Games. The clip offers an honest look at how one of the world’s best CrossFitters prepares for the sport’s pinnacle competition. Ohlsen qualified for the last Games by placing seventh during the 2023 North American East Semifinal.

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Here’s the seasoned CrossFit veteran’s full diet as he prepares for the 2023 Games. Note: Specific servings weren’t always listed:


  • Overnight oats* – One container
  • Peanut butter – A spoonful
  • apple crisp
  • Two Chicken Maple Sausage Patties
  • english muffin
  • Strawberry jam – A spoonful
  • mango
  • Instant Coffee with Protein

*Homemade Overnight Oats, nicknamed “Noats” after “Noah’s oats,” are made with 100 grams of quick oats, 100 grams of frozen berries, 6.7 ounces (200 ml) of low-fat oat milk, 1 scoop of protein, 1 scoop of honey, 1 scoop of peanut butter, and 1 scoop of gelatin (final two ingredients added the next morning).


  • fats — 35 grams
  • carbohydrates — 220 grams
  • Protein — 76 grams
  • calories —1,460

Ohlsen clarified that she usually wakes up around 8 a.m. and drinks a glass of cold water to start her day. The athlete appeared to estimate his portion sizes for breakfast, but maintained that he will be stricter as the Games approach. Ohlsen explained that, in the current phase of preparing for the competition, his nutrition coach is targeting him with approximately 450 grams of carbohydrates, 200 grams of protein and 100 grams of fat per day for a total of 3,500 calories.

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Here’s Ohlsen’s workout after breakfast is over:


10 rounds of:

  • eco bike — 30 ​​seconds (6 seconds sprint, 24 seconds easy pace)
  • Sandbag retention — 30 ​​seconds (90.7 kilograms/200 pounds)

10 rounds of:

  • eco bike — 30 ​​seconds (6 seconds sprint, 24 seconds easy pace)
  • farmer’s walk — 30 ​​seconds (40.8 kilograms/90 pounds)

Weight training

  • Split Jerk – 5 x 1
  • Shoulder to Overhead (Push Press or Jerk) — 3 x 10 as fast as possible


Three rounds per time:

  • Burpee wide jumps — 75 feet
  • handstand walk (uninterrupted) – 75 feet

skill work

  • Roll back to lean on gymnastic rings: 10 to 15 minutes
  • Strict Ring Muscle-Up with 2 Dips: 2 times as many reps as possible without interruption
  • Pegboard Wall Climb: 5 reps (focus on quality form)


15 intervals of:

  • Jog – 30 seconds (Use weight vest, unspecified weight)
  • Walk — 90 seconds (Use weight vest, unspecified weight)


Five supersets of:

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Once Ohlsen wrapped up his training and a cold therapy session, he went on to explain some reliable snacks to support his energy:


  • Applesauce sachets
  • protein bars
  • Dried fruit
  • pretzels
  • hummus

Ohlsen maintained that he eats these snacks throughout the day. She may occasionally add potato bread and turkey sandwiches.

Eventually, Ohlsen found his way to the last meal of the day, which was appropriately rich in protein and nutrients for an athlete of his caliber.


  • White rice – A cup
  • two bison burgers
  • Avocado
  • Ketchup
  • Vegetables

A combination of white rice, meat, and vegetables surely doesn’t reinvent the wheel, but it meets Ohlsen’s goals.

Ohlsen’s career best finish at the CrossFit Games was a second-place finish behind five-time Fittest Man on Earth® Mat Fraser in 2019. Nothing is guaranteed, but it seems likely that one of the biggest active names in the sport will be back in the top 10 in 2023.

Featured Image: Noah Ohlsen on Instagram

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