Free Zone Diet Information Site

CrossFit East Bay Athlete-Paralegal Ev R. Has a new blog reflecting her renewed fanata.. er, dedication to the cul.., I mean concept of CF:

http://healthyevelyn.blogspot.com/

Worth bookmarking, I'm sure this will chronicle some amazing results.

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I did the 5x10 Front Squats today.

95-115-135-155-165(fail 3 reps)

I really disliked this: perhaps it was to develop wrist flexibility? Hard to believe this sort of thing used to be the bread and butter of my training (albeit with a lot of single-joint exercises thrown in).

This Time:

54:40 with 20 lb vest and vest-to-bar pull-ups. Extremely happy with this!

Last time (somehow it has been a year since I did this full volume)

54:38 with 20 lb vest and full ROM (chin over bar)
back on August 16, 2007.

Same time with far, far better pull-ups, this is the first time I have applied the new standard, and I was worried I would not be able to do it.

Nutrition-wise, I went totally off the reservation and consumed 90 grams of carbs (.5 white sugar), 40 grams of protein and 5 grams of fat before and during the WOD. I felt good throughout, and I recovered on the last half of the final mile and was able to actually run it at about a 9:00 pace.

My quarterly goals (of my one-year CF Games 2009 training plan) ending October 5 have been met (or not) as follows:

Quarter One:
Goals: (met goals in bold)

* Bodyfat 11% (16%)
* Weight 165# (178)
* Lean = 146 (actually 149)
* CFT 800
* Mile 6:30
* Fran 5:00
* C&J 165

My body composition continues to be my greatest challenge, but it is worth keeping in mind that when I started this journey four years ago, I was 215# and 36% bodyfat with lean mass of only 137 pounds, so my body comp is far more favorable now. I still have not found a diet that will KEEP me at 10% bodyfat, although it is possible to achieve it. Interestingly, my body seems to want to weigh about 178 regardless of body comp. Possibly just concentrating on performance will help.

I will give a shot at that 5:00 fran sometime this week or next, and then concentrate on diet again to see how close I can come to meeting all of the above in six weeks. 13% bodyfat might be doable. Also the weight goal needs to be adjusted up to compensate for the additional lean mass I have gained.

I have been eating a fair amount of Carbs. Somewhere between 100-150 a day I suppose: I had about 115 grams of carbs before the WOD today.

Helen: 11:07 RX. Better than last time (Atkins Induction) which was 11:59, and it felt easier too: I could have gone faster, everything was unbroken. My best time on this is 10:13, and if I continue to improve at this rate, under 10:00 is in sight, which would be great (and would probably mean I could get a sub 5:00 Fran too). Pretty sure I could hit a sub 6:00 Fran now).

I still have not found the sweet spot that will let me get lean and strong at the same time. I'm going to look back over my notes in this blog, try and cherry pick what worked and see what I can put together.

WOD

How many rounds in 20 minutes?

12 KB deadlift
3 KB clean left arm
3 KB push-press left arm
9 KB swing
3 KB clean left arm
3 KB push-press left arm

Men: 1.5 P

Women 1.0 P

Refer back to 3-02-08

We will do the national WOD:

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

on Thursday at GWPC.

Sub will be "Fran".

WOD

3 rounds for time:

Run 800 Meters
50 weighted feet anchored sit-ups 35#/25#
50 45# Good Mornings
50 Kettlebell Swings 55#/35#

More progress. Pull-Up bar is 75% done and will be put to the test tomorrow in the following WOD:

Friday 080815

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Enlarge image

CrossFit Kids

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The Fall with Brian MacKenzie, CrossFit Endurance - video [wmv] [mov]

Here is the first 5 feet of our 20-foot pull-up bar built by engineer, welder and bad-ass CrossFitter Daniel Hester. Per request of our taller members, this is a super-high pull-up bar (8' 6"), and we will be building plyo boxes in 20", 24" and 26" heights for our less-tall folks to get up to it. One bonus of such a high bar is that it will be ideal for hanging rings for muscle-ups for those of us of normal height or less. I also think it would be a fun idea to put some holds on the wall so one could climb up in a few easy moves.

WOD "A"

For time

25 Squats
75 Double-Unders
50 Squats
50 Double-Unders
75 Squats
25 Double-Unders

WOD "B"

For time:

528 burpees

Note: this is "all in" for the CFSC Burpee Challenge, 1 burpee first day, 2, burpees second day, 3 burpees third day ... 100 burpees hundredth day for a total of 5050 burpees.

Raphael in the top position of the Zercher Clean. Learn it. Love it.

- Pull-Up bars are done and will be installed this week.

Wednesday 080813

For time:
20 Sit-ups
20 Supermen
95 pound Thrusters, 30 reps
50 Pull-ups

60 Sit-ups
60 Supermen
95 pound Thrusters, 20 reps
35 Pull-ups

100 Sit-ups
100 Supermen
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

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Hollow Rock, Jeff Tucker - video [wmv] [mov]

Take a look at this picture of CF East Bay Athlete Ynez A. doing a workout despite being on crutches. Now what's your excuse for not getting your workout on?

I think it is time to revive the "Excuse Board" and start perscribing healthy doses of "YBF".