Introducing Feed.Fuel.Perform Nutrition!

Hey there, Sinead here! 🙂 As a member of Thames for almost two years (typically found lurking in the depths of the 6am class), I am SUPER excited to be writing this blog and to be linking up as the new nutrition coach with CrossFit Thames.

Before we get to the interesting stuff, a whistle-stop intro to me … a scientist by trade I earned my doctorate researching metabolism (looking at the control of cell growth and fat metabolism). After a detour into the corporate world, I returned to science and nutrition to found Feed.Fuel.Perform, a sports nutrition coaching business that works with individuals to optimise their nutrition to maximise health and performance – inside and outside of the gym.

I am lucky enough to be working with some of you awesome people already, and I am really looking forward to being able to offer more to everyone at Thames, to help you reach your nutrition goals!

Nutrition, does it really matter?
Eating is second nature (and something to be enjoyed!). We know we wouldn’t last long if we didn’t eat or drink. Equally, we know eating and drinking too much is bad for us. But how often do we think about what food is really for?

Food is the energy we need to do work (move, talk, think, breathe, etc.), and the building blocks to make and maintain our bodies (and grow muscle!). Without appropriate foods, eaten in appropriate quantities, humans cannot reach their full potential. The ‘right’ nutrition is essential for getting the most out of your training, healthy career longevity, and functional fitness into old age.

But no one size fits all in nutrition. Indeed, no one size fits one. Every body is different, and the needs of every body changes over time. What your body needs now is not just driven by your training and lifestyle, it is also dependent on your age, gender, genetic background, stress and physiological state. And it is of course influenced by your goals – be they aesthetic, performance or otherwise!

So, what can I do for you?
I am offering 15 minute chats with all existing members across the month of August – sign up by getting in touch with me at Bring along a 3-7 day food diary and we can talk about your nutrition goals and look at how your current eating and drinking habits are supporting those goals.

I will also be running drop in clinics at CrossFit Thames, to address any nutrition questions you may have. These will be between 5-7pm on the first Tuesday of every month, and 4-6pm on the third Thursday of every month – dates will be up on a poster in the gym.

Beyond this I offer a range of nutrition coaching services, from in depth food diary analysis and consultations through to detailed daily menu planning. Check out the services on offer at I have been working with Coach Dan for the last 6 months, and now also started with Coach Misty and Coach Milo, so please do catch them to find out more!

As well as email, catch me on my website, via Instagram @Sinead.FeedFuelPerform and, of course, at the gym! I am looking forward to hitting up some lunchtime and evening classes over the coming weeks to get to know you all, so if you see me please come say hey! 🙂

Speak to you all soon!

Programming for Week 11 – July 30th to August 4th


A) Overhead Squat
5 @ 75%
3 @ 85%
1+ @ 95%

B) “Annie”
Double Unders
Sit Ups


A) Shoulder Press
5 @ 75%
3 @ 85%
1+ @ 95%
Superset with: 8-12 Single arm DB row (Per side)

B)For Time:
21 DB Floor Press (Heavy for you!)
21 Toes to bar
500m row
15 floor press
15 Toes to bar
500m row
9 floor press
9 Toes to bar
500m Row


A) 20 Min Alternating EMOM
Min 1: 12/10 Cal Row
Min 2: Skill Of Choice (Strength Element)
Min 3: 45 Seconds Double Unders
Min 4: Skill Of Choice (Skill Element)

B) 10-15 Minutes Skill Work

C) 5-10 Minutes Mobility/Mashing Work


A) Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

Death By Squat Clean Thrusters 60/40kg
(min 1: 1 SCT, min 2: 2 SCT, min 3: 3 SCT, etc. until failure)
*These don’t need to be unbroken sets
-3 Min. Rest


Death By Hang Power Clean 70/47.5kg
*These don’t need to be unbroken sets


A) Deadlfit
5 @ 75%
3 @ 85%
1+ @ 95%

Superset with:
ME L-sit

B) “”Diane””


With a partner, for time:
Buy in: 0.75 Bw for the team bodyweight in calories on either Airdyne or Row 🙂

2 rope climbs
100 wall balls 20/16
2 rope climbs
100 Abmat sit ups
2 rope climbs
75 wall balls
2 rope climbs
50 Abmat Sit Ups
2 rope climbs
50 wall balls

Buy out: 0.75 Bw for the team bodyweight in calories on either Airdyne or Row 🙂