Monday, 11 Jan, 2010

Posted by Mandee on January 10, 2010   |   37 Comments

Tag Team Format-

Each team will have exactly three minutes at each of the following exercises:
24″ Box Jump
Sumo deadlift high-pull, 95 pounds
Work may be broken up between team members in any way, but only one member may work at a time. At the end of one full round, rest exactly three minutes, followed by a second full round.

Score is total reps completed for both rounds.

Day ONE of the Zone diet challenge, what do you anticipate being the easiest and hardest parts of following the diet?

37 responses to “Monday, 11 Jan, 2010”

  1. Russell says:

    This picture was of a failed lift, but it’s a good shot nonetheless. Kevin obviously has plenty of power. I think he got this one a few minutes later.

  2. klowe says:

    yep….failed 265PC #2. Got the #3 attempt. Something about Russell and the camera grantees a failed lift for me : )

  3. Craig Herr says:

    Partnered with Joe C at 7 am

    Used the Tobata method.

    Round 1 225
    Round 2 239

    Total 464

  4. Robert S. says:

    Worked with Tim on this one at the 11:30 class

    round 1: 191
    round 2: 197
    total: 385

    I have discovered that I have been over eating due to inaccuracy in my measurement of fat and carb blocks. Back to weighing everything rather than trying to eyeball it.

    Just so everyone knows, those big ass apples from costco are not 2 blocks like you may think if you’re using CF Journal 21 as a reference. They’re closer to 4 blocks.

  5. Will Blankenship says:

    Worked with Slade. 180 + 157 = 337

    We could have done better. We switched every 10 reps which ultimately slowed us down. We spent too much time in transition. Switching every 15 or 20 reps, or using the tabata method would have benefited us I think.

    • Robert S. says:

      Tabata method worked well for us. Tim was stronger on the SDLHP and I wad stronger at the burpees, so he did more time on the SDLHP and I did more on the burpees in the second round.

  6. Slade White says:

    Will had to carry me on this one. Couldn’t keep up with his pace.


  7. Will Blankenship says:

    Regarding the Zone challenge… The hardest part for me will be the nights and weekends. Just like last time. During the day I have only my measured food with me, so I can’t go wrong. At night there’s a whole house of deliciousness just waiting on me. Plus… there’s that sleepwalking/eating thing I’ve told some of you about. I literally wake up sometimes leaning on the cabinet with a jar of peanutbutter in my hand. Guess we’ll see.

  8. Garth says:

    I was thinking of getting some bumper plates from Hi Temp in Tuscumbia. Any suggestions? What kind of price are they going for if you pick them up yourself?

  9. klowe says:

    Talk to Larry about that. He orchestrated a really good deal for him and I.

  10. Emily D. says:

    Re: Zone Challenge

    hardest thing for me is not running out of food. I am the queen of forgetting to go to the grocery store and having to “eat out”.

    I will also be in Florida for 10 days of the challenge….going to be tough to stick to the plan but I plan on packing my lunch/dinner everywhere we go (well…as much as possible.) There are no local Crossfit boxes in the area we are going to so we will be on our own the whole time as far as workouts go.

    Plus I love beer……every time I go to my fridge I have to stare at a Sweetwater Dank Tank Wet Dream Ale that I can’t touch….it is torture.

    Any ideas for breakfast that doesn’t include eggs? I am allergic to eggs and having issues coming up with decent/quick ideas.

    • Robert S. says:


      Sometimes I use the grassfed beef from costco (verde farms) for part of my protein at breakfast to cut back on egg consumption. I don’t have a problem eating eggs like you, but I try not to make all of protein come from eggs because I get them from Manchego farms and I try to make them last a while.

      Not sure what you like at breakfast, but I usually sautee the meat with some onions, bellpeppers, and zuchini

    • Emily D. says:

      Thanks Robert!

      That actually doesn’t sound too bad for breakfast.

      I was doing turkey bacon and sauteed mushrooms for b’fast when I was doing paleo but I can no longer eat turkey bacon. I am suddenly allergic to everything I love to eat.

    • Robert S. says:

      Can you have regular bacon? If so, Kroger has Nitrite/Nitrate free bacon. It’s a little expensive, but it doesn’t have the sodium nitrites like other bacon (including Turkey Bacon).

      3 slices = 1 block protein

  11. z says:

    The guy in Tuscumbia told me $1.30 per pound. His contact information is: Chuck Rumbley [chuck@hitemp.biz].

    • Garth says:

      $1.30/# seems ok compared to what the sites are showing. According to the CF Forum, Hi-Temp has been working to minimize variability in actual weight to less than .5#. Apparently, they had some quality control issues resulting in some noticable variations.

      I was amused to see one guy who posted that he had tried a lot of the weights in his gym to determine poundages, and they all seemed heavy.

      If anyone is interested in some weights also, let me know. We might be able to get a better deal if we are buying more.

  12. Russell says:

    Emily, there is a rule you should be aware of-

    If it is in your house, you will eat it or drink it.

    I’d get rid of the beer if I were you. At some point, it will look too good to resist!

    • klowe says:

      I will gladly help your zone challenge efforts and take the beer from you. I am a good friend and am only looking out for your best interests.


      Kevin Lowe

    • Emily D. says:

      ha!! This is the last one I have and it was a limited edition batch or I would hand it over 🙂 I also have a nice hefty shipment of Saint Arnold AND Shiner Cheer being delivered to me this weekend…dang it!

      I may have to take it ALL over to my mom’s house and let her babysit it for a while.

    • Robert S. says:

      Is it blasphemous to talk about gluten free beer? If not, Redbridge beer is made by Anheuser Busch, and it’s gluten free. I haven’t tried it, but I saw some at kroger today so out of curiosity I checked the label.

      1 Redbridge Bottle = 2 Carb Blocks

  13. Justin says:

    Partnered with Tommy this morning
    R1 208
    R2 213
    Total 421

  14. Craig Herr says:

    Before I did the last zone challenge I never ate any regular non breakfast meat in the am. Actually I hardly ever ate breakfast at all-big mistake. I am now ok with having a breakfast with just turkey or chicken, avocado (sometimes almonds) tomatoes and an apple. It is amazing what your body and mind will do when you commit. I often have my protein broken in 2 blocks of meat and 2 of eggs.

    Before the 1st challenge my wife counted about 3 veggies I liked to eat (actaully 2 because I counted corn) I now will eat just about anything green, red or yellow. My mother was amazed when we were home to visit of the Holidays. I think I just finally acquired a taste for it and realized it was good for me and things just clicked. It helped being with Kev and Russell at the games in CA because we ate like paleo zone kings.

    To lose doing this challenge my advice is simply write things down! You will really get the hang of it after week 1 and then things will get much easier. I do agree with Russell if it is in your house forget it that craving gets to be way too strong.

    I try to make some of my meals and snacks very functional and simple especially when starting out. I go for the “taste” and a bit more of a normal meal at dinner.

    Best of luck to all.

  15. Russell says:

    Bacon is not a lean meat, so it’s not ideal for the next four weeks while we are on the challenge. If you decide to incorporate it later, or just use it out of convenience for now, know that it has a lot of fat in it and needs to be counted for both.

    Nitrates are one of those things that fuel a lot of expensive organic purchases but are in no way successfully linked by science to any form of illness or dysfunction we know of, a lot like pesticides. I eat deli meat and bacon frequently and I’m doing ok.

    • Robert S. says:

      So, what about grass fed beef? Most of the time it’s 85/15. Which isn’t the leanest. Would you consider that a lean protein source?

  16. Russell says:

    redbridge isnt bad beer, but remember during the competition the goal is to focus on QUALITY foods while measuring. that means that the most successful of you will stay away from all grains, legumes, dairy starches, alcohol, and otherwise “unfavorable” carbs. Eating Veggies, Fruits, Meats, seeds, and nuts instead!

  17. klowe says:

    Redbridge…..ugh. bad, bad stuff. Like Russell says. Focus on quality–Guiness for example. In all sincerity. If you want a beer then schedule the carbs and alcohol as a block and ENJOY it. (it will taste even better since it is now a “treat”)

    Several recent controlled medical studies have noted the positive effects of small amounts of alcohol consumed. I need to find the exact study but one recent study actually found that beer post work out sped up recovery.

    A Great substitute for bacon is Canadian Bacon. Lean meat. Cut into reg. bacon slices and fry with a small amount of olive oil. Makes a very nice breakfast meat.



  18. Patrick says:

    5K row: 22:39 (31 seconds over PR)

  19. Kerri says:

    Kerri/Julie-20″ box; SDLHP as rx’ed
    Round 1-167 30 seconds at a time
    Round 2-186 Julie did box jumps for 40/me 20, then I did SDLHP for 40/Julie 20

    Total= 353 Holy WOD Batman!!

  20. Kerri says:

    I found Turkey Sausage patties at Sam’s ( I <3 Sam's!! )
    6g fat and 10 g protein for two patties. Goes perfectly with my egg whites to meet the protein for a 3 block breakfast. So,Emily, there's another option too.
    Russell, is that too much fat for a protein?

    Second question: I had smoked salmon for lunch, and a Salmon Burger (another Sam's favorite purchase-4g fat, 22g protein) for dinner.

    With these two meals and that much salmon, is it still ok to do the same amount of fish oil that you recommended at the Nutrition class?

  21. Zak says:

    Squat 5×5 (set new PR)
    Press 5×1

    Complete 6 rounds:

    3 Hang Power Cleans @ 80% of body weight
    3 Twenty Yard Short Shuttle Runs

    *Rest 45 seconds between rounds

    9:14 with HPC @ 155#

  22. lynn.curry says:

    I found a Zone website
    Ingredients have corresponding blocks as well as measurements. This is going to be helpful because all we are staring at are eggs, chicken, cottage cheese, lunch meat, and broccoli in our fridge.

    I love chocolate- I am going to have to hide it or throw it out because it was too tempting today; especially when blood sugar levels were down after today’s workout!

  23. Shawn Kent says:

    Teamed with Garrett @ 6am

    RND 1 = 145
    RND 2 = 148
    TOT = 293

  24. J.D. says:

    Did this with Connor– each exercised for 30 seconds alternating. Grueling! Score was 228 + 178 = 406. Tough WOD. Feel like I could sleep for two days. Good job everyone…

  25. Garth says:

    Squat 5RM — 295, 315 (PR)
    Bench 5RM — 225, 245(3)

    6 rounds like Zak
    w/135 HPC