John F.IMG_2813

The Zone Diet was brought up yesterday.  We insist recommend that you read and read again and memorize every detail the following two articles: ZONE MEAL PLANS from The CrossFit Journal and  THE ZONE DIET EXPLAINED from CrossFit Impulse.  If you are serious about improving your performance and improving your body composition print out the Zone Meal Plans because you will need it as a resource and a tool in the kitchen.  Once you have read BOTH articles I will explain further and answer whatever questions you have.  These two articles contain what you need to know to get started.  You will still have questions.  Please ask!  You can have the Zone Diet good to go for the New Year!–George

 Workout of the Day
Front Squat
1X5 @ 40% 1RM
1X5 @ 50% 1RM
1X5 @ 60% 1RM
NOTE: Use 90% of your 1 rep max as your “working 1-rep max” when figuring your percentages.  These are deload weights.  Next week we will test for 1-rep maxes!
10 minute AMRAP:
8 overhead squats 95/65#
2 rope ascents

3 rounds of: 20 meter Prowler push, 10 slam ball 40/20#

Post your scores to the Whiteboard.

Christmas Eve Schedule

10-11 am (Sold out, if you didn’t reserve a spot….you don’t have a spot!) & 11 am-12 pm (some tickets left, but hurry!)


“12 Days Of CrossFit”

1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pullups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees

“12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Those who are looking for a more “sport” version of the above workout can do the Outlaw CrossFit version:

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30?
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
12 Front Squats @ 225/150# (no racks)

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