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Monday, 04 Jan, 2010

Posted by Mandee on January 3, 2010   |   32 Comments



Three rounds for time of:
12 Muscle-ups
75 Squats

Post time to comments.

Strength standards for Women, how do you measure up?

How many blocks should you eat? Find out with a Zone Block Calculator and post your results to comments.

32 responses to “Monday, 04 Jan, 2010”

  1. Robert S. says:

    Interesting results from the block calculator. It suggests 18 blocks, while I am currently doing 16 and 2x fat. Any thoughts on this?

  2. tracey says:

    14. Im going to start with 13.

  3. klowe says:

    damn…..a little “heads up” before you post that atrocity!

    ugh….but…that is what thinking giant bowls of Rice Crispies are not “that bad” for you because they are low fat.

    • klowe says:

      I’m a 23 zone block. Tomorrow is day one. This should be fun

    • Russell says:

      sorry kevin. you gave me the ok on that pic a long time ago and I never posted it. It’s a good image though huh?

    • tracey says:

      Kevin, You are a genetic freak! I mean it in the nicest way.
      That amount of lean mass is NO joke. What was the before body weight? and after? Did your diet lack protien? Not including hamburgers etc.
      GREAT JOB!

    • Kerri says:

      And, you did that without Zoning, or, did you actually massively overhaul your diet; just didn’t do the Zone?

    • klowe says:

      My pre diet was your typical 30’s something home diet. Spaghetti, sandwhiches, cereal, etc, etc. I did drink way to much during that time. I wasn’t sedentary….I hiked, gardened, ran a chainsaw….etc but no gym or structured WODs.

      My post diet has been “kindof strict” paleo. Thats it.
      I did tend to eat a shitload of protein 3-4x, normal fat1-2x, and probably on the low end of carbs(0.5 – 1x). All carbs were fruits, veggies, beer, or ice cream (no kidding).

      The Pre is mostly to due shitty diet, to much alcohol, and globo gym apathy.

      This will be my first zone experiment.

  4. Kerri says:

    Good thing to know Guinness is still allowed!!!

  5. Kerri says:

    Here’s the other one, if you don’t know your body fat %, but can do measurements….

    http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx

  6. Linda P. says:

    When I went to zonediet.com it figured out, for me, to do 11 blocks. Just went to this site you posted here, it said 12 blocks. 1 block may not be a big difference, but I will hold off on my final decision until Tracey gets my official “fat pinch” and I will re-caculate.

  7. Larry Lowe says:

    37:59 as rx.

    I’m a 16 blocker. Here we go again.

  8. LeshaS says:

    I’ll bring my calipers in to the 6:00 a.m. classes this week (T, W. and Fri) and also 9:00 a.m. Sat for anyone who wants a body fat percertage done. It takes just a few minutes and I can get a few done before and after the WOD’s as time permits.

    Today’s WOD:
    6 pull-ups (attempts but almost there)
    6 ring-dips
    6 “transitions”
    75 squats
    21:23

  9. Larry Lowe says:

    Russell, if you have the Crossfit Zone Diet material in digital form, please send me a copy. Otherwise I’ll pick up a copy tomorrow and scan it.

  10. Katie says:

    CrossFit Gainesville’s WOD:

    AMRAP in 20 mins:
    4 CTB Pullups
    8 Pistols
    12 Wall-Ball Shots (14 lb)

    I did 8 rounds + 2, and did asst’d pistols.

    IT IS FREEZING HERE! But I guess 30* feels warm compared to 19* up there!

  11. Slade White says:

    Scaled 3 rounds of 6 transitions, 6 pullups, 6 ring dips, 75 squats.

    16:00 even

  12. Russell says:

    Did “Cindy” today

    29 rounds- PR

  13. Kerri says:

    Scaled: 6pu’s/6ring dips (asstd)/6 transitions
    16:01-but then Josh reminded me of the 20 second screw up with the clock, so,
    16:21

    Actually found 900 mg (643 EPA/247 DHA) fish oil at Sam’s today….just wanted to let y’all know.
    And, it’s .5g/10# of bw, right?

  14. Jake Naumcheff says:

    As Rx’d 32:54
    I had the first 2 rounds done in about 15 minutes and completely lost the power to kip on the muscle-ups and had to take about a minute rest in between them for the 3rd round. This was my first time to do more than 2 muscle-ups in a day so there is one bright side to it I guess.

  15. Jeff Barnett says:

    Kerri, thanks for the tip on the fish oil at Sam’s Club. I realized lately that my fish oil is probably closer to fish urine in actual EPA and DHA content, so I’m looking for a replacement.

    Kevin, are you right or left handed? In that picture you’re supinating your right hand. I am right-handed and prefer the opposite. Have always been curious whether preference in deadlift grip is determined by one’s dominant hand.

  16. klowe says:

    13:07 at the Matrix gym
    -2 missed MU attempts
    -squats sucked huge

    Jeff, I’m right handed and it is a dominant hand / arm stregnth preference for me. I’m also a “goofy foot” when I skate or ski if that makes any sense?

    • Jeff Barnett says:

      I see. I ride wakeboard and surfboard normal, not goofy. So if our sample size of 2 is applicable to the population as a whole, it appears that if you ride goofy you are likely to supinate your dominant hand. If you ride normal you are likely to supinate non-dominant hand. Who would have thought deadlift and board sports were related. 🙂

  17. Mandee Miller says:

    Scaled: 6 pull ups, 6 ring dips, 6 transitions
    18:21

  18. Aaron says:

    17:52
    At first, looking at the times posted I thought I miscounted my reps or missed a round but thanks to the pacing tip from Jake and I was finally linking my MU’s this was my correct time. Hmmm, I wonder if being back on the zone today had anything to do with it??!?

    Hahaha! Holy dough boy before pic!! What is the timeframe for the before and after?
    I’m thinking this is a great CF marketing opportunity. Can someone say billboard on 565??

  19. dunnbball says:

    Scaled WOD in 23:02

    6 pull-ups
    6 assisted ring-dips
    6 transitions
    75 squats

  20. Zak says:

    Front Squat 8×3
    255,255,255,255,255,255,255(1),225

    Complete 5 rounds for time of:

    20 Ball Slams 40 lbs
    10 Standing Broad Jumps (minimum of 6 feet per jump)

    Josh busted the 40# ball so I used the 25# for 30 reps
    12:53

  21. Justin says:

    I made it through one round and then fixed my muscle up technique and managed futilely try muscle ups the right way for the last 15 minutes.

  22. Garth says:

    Front Squat 5×2
    225, 245x2x4
    Bench 5×2
    All 245

    Complete 5 rounds for time of:

    20 Ball Slams 40 lbs
    10 Standing Broad Jumps (minimum of 6 feet per jump)

    Josh is a monster, so he busted the 40# ball
    I used it for the first round and a half then used the 25# for 30 reps
    10:33

  23. Craig Herr says:

    Im a 16 blocker as well like Larry.

    25:28 did bar muscle ups, the air squats were brutal for me.

  24. Barry S says:

    18:57
    6 jumping pullups
    6 transitions
    6 assisted ring dips