You Can

JD in a great set up position

Today we start day four of the win win win event and I wanted to give you all some encouragement. You can do it. Hopefully you have planned ahead, you have readily available protein sources and you are figuring out how to spread out your blocks throughout the day. Keep pushing on through the week and you should be feeling pretty good by Friday.

Scott's Food Journal:

8:15am: 3 eggs cooked in butter (3P,3F), 85g baby carrots (1C), Apple (2C)

1:00pm: 4oz roast chicken breast (4P), ~12 walnut halves (4F), can of coconut water (2C), 3/4 cup raspberries (1C), salad (lettuce, spinach, carrots, beets, mushrooms, onions, cabbage, balsamic vinegar) (1C)

3:30pm: Carob Perfect Foods bar (3P,3C,6F)

8:00pm: Chicken apple sausage (4P), 3 cups mushroom (1C), 4 cups spinach (1C), 170g baby carrots (2C), First three sautéed with 1 1/3 teaspoon olive oil (4F)

9:30pm: 1 oz chicken (1P), 1 serving Cranberry Paleo Crunch (1P,2C,4F)

Total blocks: 16

Here's a day in the Zone life of mine. Pretty typical actually. A couple of my snacks are heavy on the fat but I'm ok with that.

___________________________

Workout:

For twenty minutes:
10 Dumbbell Thrusters
10 Pull-ups

Multiply thruster load by rounds completed, e.g., 50 pounds X 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout)

You Can

JD in a great set up position

Today we start day four of the win win win event and I wanted to give you all some encouragement. You can do it. Hopefully you have planned ahead, you have readily available protein sources and you are figuring out how to spread out your blocks throughout the day. Keep pushing on through the week and you should be feeling pretty good by Friday.

Scott's Food Journal:

8:15am: 3 eggs cooked in butter (3P,3F), 85g baby carrots (1C), Apple (2C)

1:00pm: 4oz roast chicken breast (4P), ~12 walnut halves (4F), can of coconut water (2C), 3/4 cup raspberries (1C), salad (lettuce, spinach, carrots, beets, mushrooms, onions, cabbage, balsamic vinegar) (1C)

3:30pm: Carob Perfect Foods bar (3P,3C,6F)

8:00pm: Chicken apple sausage (4P), 3 cups mushroom (1C), 4 cups spinach (1C), 170g baby carrots (2C), First three sautéed with 1 1/3 teaspoon olive oil (4F)

9:30pm: 1 oz chicken (1P), 1 serving Cranberry Paleo Crunch (1P,2C,4F)

Total blocks: 16

Here's a day in the Zone life of mine. Pretty typical actually. A couple of my snacks are heavy on the fat but I'm ok with that.

___________________________

Workout:

For twenty minutes:
10 Dumbbell Thrusters
10 Pull-ups

Multiply thruster load by rounds completed, e.g., 50 pounds X 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout)

Chuchie

A very Happy Family

Welcome to the world baby boy Molloy! Congratulations to Heather and Hollis on their beautiful son and a successful labor and delivery. We are all so happy to have him join our family.

______________________

Day three of the Win Win Win Event food journal comes from Amy:

6:00 am - 2 fried eggs in olive oil (2p + 1f) + 1 slice sourdough toast w/butter (2c + approx. 2f) + coffee with 2 Tbs half n' half (2f) = 2 blocks plus three extra fat.

9:00 am - one container greek yogurt (2p + 2c) + 9 pecans (approx. 3f) = 2 block plus one extra fat.

11:30 am - 3 oz chopped chicken salad with 1/4 c celery, 1 TBsp mayo, season w/garlic, pepper, salt (3p + 1/8c + 3f) + one whole sliced cucumber (1c) + one whole medium orange (2c) = 3 block.

2:00 pm - 1 oz string cheese (1p) + 1/2 apple with peanut butter (1c + approx. 3f) = 1 block  plus two extra fat.

4:30 pm - 1/2 Kind bar (1p + 1c + 1f) = 1 block before 5:30pm WOD.

7:00 pm - 4 1/2 oz grassfed ground beef patty (3p) + 1/2 sliced avocado (approx. 4f) + 2/3c yams (2c) + 1 1/4 c broccoli (1c) = 3 blocks plus four extra fat.

Total = 12 blocks.

Some days I'll eat only 11 blocks and others 13, depending on what I'm eating and how I feel.  I don't really measure the fats, I just approximate them and make sure I get them in there.  The KIND bars (the ones with extra protein) are a healthier and tastier alternative to Zone bars I think if you're looking for something quick - they are just almonds, macadamia nuts, honey and maybe some protein stuff that's proportioned pretty well according to the label (can be found at Trader Joes).

Chuchie

A very Happy Family

Welcome to the world baby boy Molloy! Congratulations to Heather and Hollis on their beautiful son and a successful labor and delivery. We are all so happy to have him join our family.

______________________

Day three of the Win Win Win Event food journal comes from Amy:

6:00 am - 2 fried eggs in olive oil (2p + 1f) + 1 slice sourdough toast w/butter (2c + approx. 2f) + coffee with 2 Tbs half n' half (2f) = 2 blocks plus three extra fat.

9:00 am - one container greek yogurt (2p + 2c) + 9 pecans (approx. 3f) = 2 block plus one extra fat.

11:30 am - 3 oz chopped chicken salad with 1/4 c celery, 1 TBsp mayo, season w/garlic, pepper, salt (3p + 1/8c + 3f) + one whole sliced cucumber (1c) + one whole medium orange (2c) = 3 block.

2:00 pm - 1 oz string cheese (1p) + 1/2 apple with peanut butter (1c + approx. 3f) = 1 block  plus two extra fat.

4:30 pm - 1/2 Kind bar (1p + 1c + 1f) = 1 block before 5:30pm WOD.

7:00 pm - 4 1/2 oz grassfed ground beef patty (3p) + 1/2 sliced avocado (approx. 4f) + 2/3c yams (2c) + 1 1/4 c broccoli (1c) = 3 blocks plus four extra fat.

Total = 12 blocks.

Some days I'll eat only 11 blocks and others 13, depending on what I'm eating and how I feel.  I don't really measure the fats, I just approximate them and make sure I get them in there.  The KIND bars (the ones with extra protein) are a healthier and tastier alternative to Zone bars I think if you're looking for something quick - they are just almonds, macadamia nuts, honey and maybe some protein stuff that's proportioned pretty well according to the label (can be found at Trader Joes).

Going Back to College

Rose squatting after her 5k PR.

It is always great when our athletes come home to visit from college. Rose goes to school on the east coast and plays volleyball for the school team. She kept up her CrossFitting while she was away which is a real accomplishment. It was great having you home for a bit and we will be sad to see you go.

Day two of the win win win event:  Food Log Courtesy of Lucas

8:00 AM: onions, mushrooms, and spinach sauteed in a pan with bacon fat (~1c + fat)
+ 2oz steak and 2 eggs (4p + fat in beef and eggs)
+ 1 banana and 12 almonds (3c + 4f) = 4 block breakfast

11:30 AM: Protein shake and with 1.5 cups of milk and a hand full of nuts (4p + 4c + fat) = 4 block snack usually after a workout

1:45 PM: right before work: 1oz beef (1p + fat in beef)
+ 3oz carrots and hand full of cashews(1c + fat) = 1 block snack

3:15 PM: 4oz beef (4p + fat)
+ 12oz sweet potato (4c) + cashews (f) = 4 block "lunch"

5:30 PM: 1/2 cup low fat 2% cottage cheese (2p + fat)
+ 1 apple (2c) = 2 block snack

8:00 PM: 3 oz beef (3p + fat)
+ 6oz Brussels sprouts, 1 bell pepper, 12 asparagus sauteed in bacon fat (3c + fat)
+ more cashews = 3 block dinner

Typical 18 block day. Keep in mind that I do not really measure my fat intake as much as I probably should. I just know that I am able to eat +fat so I tend to just make sure I eat some nuts or something with every meal. Also, I cook my eggs and saute my veggies in bacon fat so I also get fat from that.  My measurements for some of my carbs I based on the nutrition facts on the back of the bags I buy, but my measurements are consistent: it is the same every time.

_____________________

Workout:
Deadlift 3-3-1-1-1-1-1 reps

Going Back to College

Rose squatting after her 5k PR.

It is always great when our athletes come home to visit from college. Rose goes to school on the east coast and plays volleyball for the school team. She kept up her CrossFitting while she was away which is a real accomplishment. It was great having you home for a bit and we will be sad to see you go.

Day two of the win win win event:  Food Log Courtesy of Lucas

8:00 AM: onions, mushrooms, and spinach sauteed in a pan with bacon fat (~1c + fat)
+ 2oz steak and 2 eggs (4p + fat in beef and eggs)
+ 1 banana and 12 almonds (3c + 4f) = 4 block breakfast

11:30 AM: Protein shake and with 1.5 cups of milk and a hand full of nuts (4p + 4c + fat) = 4 block snack usually after a workout

1:45 PM: right before work: 1oz beef (1p + fat in beef)
+ 3oz carrots and hand full of cashews(1c + fat) = 1 block snack

3:15 PM: 4oz beef (4p + fat)
+ 12oz sweet potato (4c) + cashews (f) = 4 block "lunch"

5:30 PM: 1/2 cup low fat 2% cottage cheese (2p + fat)
+ 1 apple (2c) = 2 block snack

8:00 PM: 3 oz beef (3p + fat)
+ 6oz Brussels sprouts, 1 bell pepper, 12 asparagus sauteed in bacon fat (3c + fat)
+ more cashews = 3 block dinner

Typical 18 block day. Keep in mind that I do not really measure my fat intake as much as I probably should. I just know that I am able to eat +fat so I tend to just make sure I eat some nuts or something with every meal. Also, I cook my eggs and saute my veggies in bacon fat so I also get fat from that.  My measurements for some of my carbs I based on the nutrition facts on the back of the bags I buy, but my measurements are consistent: it is the same every time.

_____________________

Workout:
Deadlift 3-3-1-1-1-1-1 reps

It's Time

Jamin with great leg extension

Today we begin our win win win event. Each day for the next 14 days we will pay attention to our macro nutrient balance at each meal. Some of us will eat more blocks per day than others and some will add more fat but we will all be trying to be precise and accurate about what we are eating at each meal.

The plan is simple and now all we have to do is start. Eat your first meal today in the zone. Three to five hours later do it again and so on for 14 days. One step at a time. Eat what you like and balance it out.

We will be holding a getting started class at New Leaf from 11:30-1:30 today to get a hands on tutorial on zoning. We will be here to answer questions and each day we will post a veteran zoners food log.

Here is my food log for day 1:

6:30 1 hard boiled egg (1p+ 1f)
       + 1 clementine (1c) = 1 block

7:30 16oz low fat latte (2p +2c+ 2f = 2 blocks)

11:00 2oz chicken breast (2p) + 1c blueberries (2c) + 6 almonds (2f) = 2 blocks

3:00 3oz chicken breast (3p) + Caesar salad w/Parmesan (2f) + 1 cup fruit salad (2c)
        +1 macaroon cookie (1c +1f) = 3b

7:30 3oz grass fed burger (2p) + 3c steamed broccoli w/ lemon (1c) + 1/3 sweet potato (1c)
       + 2tbs avocado (2f) = 2b

* This is a ten block day at 1x fat

-Coach D

_______________________

Workout:

Run 5k

It's Time

Jamin with great leg extension

Today we begin our win win win event. Each day for the next 14 days we will pay attention to our macro nutrient balance at each meal. Some of us will eat more blocks per day than others and some will add more fat but we will all be trying to be precise and accurate about what we are eating at each meal.

The plan is simple and now all we have to do is start. Eat your first meal today in the zone. Three to five hours later do it again and so on for 14 days. One step at a time. Eat what you like and balance it out.

We will be holding a getting started class at New Leaf from 11:30-1:30 today to get a hands on tutorial on zoning. We will be here to answer questions and each day we will post a veteran zoners food log.

Here is my food log for day 1:

6:30 1 hard boiled egg (1p+ 1f)
       + 1 clementine (1c) = 1 block

7:30 16oz low fat latte (2p +2c+ 2f = 2 blocks)

11:00 2oz chicken breast (2p) + 1c blueberries (2c) + 6 almonds (2f) = 2 blocks

3:00 3oz chicken breast (3p) + Caesar salad w/Parmesan (2f) + 1 cup fruit salad (2c)
        +1 macaroon cookie (1c +1f) = 3b

7:30 3oz grass fed burger (2p) + 3c steamed broccoli w/ lemon (1c) + 1/3 sweet potato (1c)
       + 2tbs avocado (2f) = 2b

* This is a ten block day at 1x fat

-Coach D

_______________________

Workout:

Run 5k

Planning and Preparation

Hanna mid workout.

Planning and preparation are important, especially when it comes to eating well.  If you are joining in on our Win Win Win Event, here are some simple ideas to get you started.

Clear your kitchen of any food/snacks that will lead you away from the zone!

Invest in some good Tupperware and/or baggies. 

Choose a "Cook Ahead Day" and prepare, weigh and measure enough food to last a few days.  Having pre-portioned meals and snacks will make staying in the zone much easier.

Grab and Go:  Designate a drawer or shelf in your fridge for pre-measured protein portions and another area for pre-measured carb portions.  Whenever you need a quick snack, for example, you can grab a 2 block protein bag, a 2 block carb bag, a few almonds and you'll feel like zoning couldn't be any easier!

___________________

For a more complete understanding of why we are making the food choices that we are making.

Avoiding Metabolic Derangement- Greg Glassman

Glycemic Index-Greg Glassman

___________________
Workout:

Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up

Post scores to comments. Score for each exercise is the least number of reps completed in 8 intervals. Total score is sum of scores for all 4 exercises. E.G. 22+15+15+9=61

Planning and Preparation

Hanna mid workout.

Planning and preparation are important, especially when it comes to eating well.  If you are joining in on our Win Win Win Event, here are some simple ideas to get you started.

Clear your kitchen of any food/snacks that will lead you away from the zone!

Invest in some good Tupperware and/or baggies. 

Choose a "Cook Ahead Day" and prepare, weigh and measure enough food to last a few days.  Having pre-portioned meals and snacks will make staying in the zone much easier.

Grab and Go:  Designate a drawer or shelf in your fridge for pre-measured protein portions and another area for pre-measured carb portions.  Whenever you need a quick snack, for example, you can grab a 2 block protein bag, a 2 block carb bag, a few almonds and you'll feel like zoning couldn't be any easier!

___________________

For a more complete understanding of why we are making the food choices that we are making.

Avoiding Metabolic Derangement- Greg Glassman

Glycemic Index-Greg Glassman

___________________
Workout:

Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up

Post scores to comments. Score for each exercise is the least number of reps completed in 8 intervals. Total score is sum of scores for all 4 exercises. E.G. 22+15+15+9=61