Brooke Wells Workout and Diet

CrossFit Athlete
Born: 1995

Brooke Wells is a 4 time CrossFit Games athlete. She started in the CrossFit competition when she was a high school senior. She was a gymnast and did track in high school and turned down a college scholarship in track in order to focus on CrossFit. She is currently ranked the 6th fittest woman in the world. She has a twin sister who also participates in CrossFit. Wells has a million followers on Instagram. Wells is 5 feet 6 inches tall and weighs 150 lbs.

Known For:

Brooke Wells’s Diet

Summary

Wells has tried various diets including Paleo and carb back-loading but they didn’t work for her and so she hired a nutrition coach to drop 10 lbs. for the 2016 games. She limited her intake to 2,300 calories to meet her goal. She tried counting macros but found it too difficult and instead eats a set amount of protein, fat and carbs each day. She eats 6 meals per day.

Estimated Macros

  • Medium Carbs 40% 40%
  • Mid-High Protein 50% 50%
  • Medium Fat 40% 40%

Diet Details

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Carb Up

Wells says the Paleo diet didn’t work for her because it doesn’t have enough carbs.

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Shake Up

Between events, Wells will often have a protein shake and a banana and sometimes rice.

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Load Up

The night before a competition, Wells loads up on food the night before the Games in case she doesn’t get a chance to eat during the competition. She eats plenty of fat to help slowly digest all the extra carbs.

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Breakfast of Champions

Wells says on the day of competition, she piles on the eggs, fruit and oatmeal.

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Sweet Cheat

To reward herself after the Games, she’s up for anything: In-N-Out Burger, pizza, ice cream, doughnuts, you name it!

What to Eat

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Eggs

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Egg Whites

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Broccoli

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Spinach

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Sweet Potatoes

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Bell Peppers

R

Bananas

R

Apples

R

Strawberries

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White Rice

R

Chicken Breast

R

Peanut Butter

R

Avocados

R

Oatmeal

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Fresh Salsa

What to Avoid

Q

Junk Food

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Sugar

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Soft Drinks

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Refined Foods

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Processed Foods

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Artificial Ingredients

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Wells on her Eating a Set Amount of Macros

‘I can eat whenever and whatever I want if I hit those numbers.’

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Wells on Nutrition

‘Of course nutrition is a huge part of training and being ready to hit the gym hard day by day.’

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Wells on Timing her Supplements

‘I am strict on taking my fish oil in the morning, aminos throughout the day, and a protein shake post-workout.’

Brooke Wells’s Workout Routine

Weekly Routine

Max Out

Wells trains 3x a day, 3 days per week, totalling more than 5 hours per day. She then trains 2x per day, 2 days per week and swims 1 day. Sunday is her rest day.

Year Round Training

Wells is always doing something related to the CrossFit Games, odd objects on Fridays, work-capacity workouts, and swimming year-round.

Jill-Of-All-Trades

Wells has changed her training and doesn’t do as much heavy lifting in order to focus on her weak spots..

Exercise Style

Z

A Brooke Wells Benchmark Workout

Wells can lift:
Deadlift: 425 lbs.
Squat: 350 lbs.
Clean: 270 lbs.
Snatch: 215 lbs.

Sit-ups on the glute-ham developer: 3 sets x 40 reps
Wall ball shots (20 lbs.): 3 sets x 40 reps
Chest-to-bar pull-ups: 3 sets x 40 reps

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Wells on Trading Track for CrossFit

‘I missed being athletic for longer than an hour.’

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Wells on her Training Program

‘I feel like I’m always training for the Games. I swim all year.’

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Wells on her Rest Day

‘There are times when I feel overwhelmed, but I take advantage of my Sundays by not doing anything related to the gym.’

Brooke Wells’s Supplements

Omega 3 Fish Oil

Fish Oil

Fish oil contains omega-3 fatty acids like EPA and DHA which support heart, brain and overall health.

Get it here  

Protein Powder

Casein Protein

Slow-digesting casein protein supports muscle growth and weight management by helping you to feel full for longer.

Get it here  

BCAA

BCAAs

Branched-chain amino acids help with post-workout recovery.

Get it here  

Protein Powder

Protein Shake

Wells almost always drinks a protein shake after a workout to help with recovery, and sometimes before if she doesn’t feel like eating.

Get it here  

Brooke Wells’s Lifestyle

Value Your Time

Balancing school and an intense workout schedule can be difficult, and it only works if you plan it carefully.

Set Clear Goals

Learning new things and having new experiences helps you turn into a better version of yourself.

Be Honest About Your Weaknesses

Getting past your ego can help you grow and turn a weakness into a strength.

Sacrifice For Success

Wells couldn’t train for CrossFit and go out drinking with her college buddies. But with her eye on big goals, the small sacrifices don’t bother her.

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Wells on Making a Coming Back

‘I’ve learned that I do my best when I’m having fun.’

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Wells on Inspiring Others

‘I want to inspire girls to be as strong as they can be and to be the best version of themselves.’

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Wells on Losing

‘I never lose. I either win or I learn.’

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Wells on Respecting Others

‘No matter how ambitious you are, never forget to acknowledge and respect the success of others.’

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Wells on Sacrifice

‘Sacrifice the ordinary in favor of the extraordinary.’

Recommended Products

Cellucor CLA

Cellucor CLA

Cellucor Protein Powder

Cellucor Protein Powder

Cellucor Alpha Aminos

Cellucor Alpha Aminos

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