Thursday, 04 Feb, 2010

Posted by Mandee on February 4, 2010   |   14 Comments

Box Squat 2-2-2-2-2-2-2-2-2-2 reps

Squats should be performed at 65-75% of 1RM

New Federal โ€˜Hate Crimesโ€™ Law Challenged on Constitutional Grounds

Day 24 of the Zone Diet Challenge. Two of our trainers have lost over Five pounds. Post your losses and gains to comments.

14 responses to “Thursday, 04 Feb, 2010”

  1. Larry Lowe says:


    I needed this focussed technique day. Squat is still my weakness.

  2. dunnbball says:


    Still trying to stay on my heels…

  3. Mandee Miller says:


  4. Kerri says:

    Rest Day here (WHEW!, but will speak on the gains/losses I’ve seen:

    -Knowledge knowledge knowledge
    -A new love for some veggies I’ve never eaten and cooking with variety (I’m a creature of habit, so, this has been a welcome adjustment)
    -The ability to jump ON a 24″ box without fear…MAJOR FEAT
    -FULL scope of my closet again..I’m back in’those’jeans….
    Woot Woot!!
    -The willpower to push through my weaknesses and cheating desires that have been driven by instant gratification. I’m now satisfied with the process of delayed gratification and more appreciative of the time and effort spent, based on the results I’ve seen.
    -A higher level of discipline to achieve what I would have previously viewed as an overly lofty/ambitious goal….
    -Increased camaraderie in the gym (for those of doing the Challenge, or are about to start it), even more than before. There’s always been great encouragement, support, and accountability, but, during the challenge, this time (my 3rd go at it), there’s been more of all of the above, but more of it ‘off the clock’.
    -I see the effectiveness of journaling..I journaled before, but this time around, it’s been my go-to guide for my days/nights.

    JOURNALING RULES-Kind of like posting WOD results each day…

    (As much as Russell tells us not to be neurotic about this stuff, it’s hard not to be, when he punishes us for not journaling our WODs, or forgetting to bring our journal in….haha.)

    -# on the scale
    -My psychological dependence on sweets for satisfaction….I like positive, visible, tangible results MUCH better…=o)
    -Friends to eat out with, b/c they think me and my Zone buddies are crazy!!
    -Money….spending more on perimeter, quality items isn’t cheap. Have adjusted my budget to account for this, since I spend a pretty penny EACH week at Sam’s for fresh fruits and veggies…..

    • Tasha W says:

      Reading this is making me very excited about getting started, Kerri! Sounds like your gains have DEFINITELY outweighed your losses….. and the bottom line, THOSE jeans! ๐Ÿ˜‰ I’m loving hearing the awesome (and inspiring) stories from you girls about how great this challenge has been for you all. Thanks for the update and the continued positivity. Like we were discussing yesterday–you gotta envision yourself doing it or else you’re already fighting a losing battle. Great job, girl, great job!

    • Kerri says:

      And, even some of the losses, well most of the losses, have been overall gains in my book!!

    • Emily D. says:

      Awesome Kerri!!!

  5. tracey says:

    Tasha, do you want measurements mon.? Or I could do them 5:00 ish TODAY.
    Cole, are you coming tonight? I will pop in to do your bodyfat this p.m. Send Josh an email to confirm. I dont have email on my phone. “ITS NOT A REAL PHONE” as Russell says.

    • Emily D. says:

      get with the times woman!! ๐Ÿ™‚

    • Tasha W says:

      Monday is just fine, Tracey! Thank you so much for your help! I’ve already started my grocery list. ๐Ÿ˜‰ However, I WILL be having some fried food this weekend–something I haven’t had in a looong time, but I think I’m due a final “indulgence” before I begin this journey. ๐Ÿ˜‰ My tummy probably won’t thank me, but I don’t care!

  6. Barry S says:

    Thought I was getting off clean this week, when I hadn’t gotten what the wife had…then along came yesterday. Still wasn’t as bad as hers, but missing tonight, too. Should be back tomorrow night!

    Random thoughts thus far:
    1. MUCH easier to cook zone meals when you can prep in advance and just throw in the measured amounts of meat/veggies, etc.
    2. Not really weighing that often…was bouncing around 207-210 when we started; currently @ 200-201.
    3. More importantly, down almost a solid belt notch! That makes me happy.
    4. I was an orthotics guy & have had issues transitioning back to running without them for pose…haven’t replaced the work shoes yet, so I suspect that the inconsistency is what’s killing me.
    5. This week has been surprisingly tough with cravings, etc…haven’t really had any problems with that up to this point.
    6. Favorite meal to date is salmon on spinach sauteed in mushrooms, onion, peppers, garlic, & walnuts…good & colorful!

  7. Emily D. says:

    Nights like tonight frustrate me…….I couldn’t stay on my heels for crap.

  8. Katie says:

    75lbs across – I noticed a huge improvement today with back flexibility/strength since we have done several back strengthening WOD’s over the last few weeks. Finally proficient at staying on the heels, on the outer edge, etc.

  9. Slade White says:


    I thought this WOD was very helpful in identifying where my back squat falls apart.