What is CrossFit All About?

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
Fran: 2:37
Pullups: 40
500m Row: 1:32
Grace: 3:04
Isabel: 2:51
Dbl Unders: 100
BackSquat: 455
Front Squat: 350
Overhead Squat: 250
DeadLift: 450
Shoulder Press: 205
Power Snatch: 205
Push Jerk: 300
Power Clean and Jerk: 265
Bench: 315
Crossfit Total: 1110

Sunday, November 30, 2008

What Is The Zone Diet?

For full details go to the website or buy the books. I will try to explain it in a nutshell. The Zone Diet is based on "blocks".

1 block = 9 grams of carbs, 7 grams of protein, and 1.5 grams of fat.

Based on your body fat percentage and activity level you are prescribed a certain amount of blocks per day. You should not have more than 5 blocks in one meal and you should not go more than 5 hours without eating.

I am currently supposed to eat 16 blocks per day. I normally break them up like this:

7:00 am: 4 blocks
11:30 am: 4 blocks
3:30 pm: 2 blocks
6:30 pm: 4 blocks
9:30 pm: 2 blocks

I try to get as close to these times as possible but life happens and my schedule often changes. I need to get 2 blocks in right after a workout, so whenever that may be in the day...
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