Wednesday, 13 Jan, 2009

Posted by Mandee on January 12, 2010   |   49 Comments


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 090724.

Michael Pollan Offers 64 Ways to Eat Food

Day 3 of the Zone Diet Challenge- How are you feeling during the day? Hungry? Full? Satisfied? Tired? Let us know!

49 responses to “Wednesday, 13 Jan, 2009”

  1. Russell says:

    Some Zone related questions that have come up:

    1. “Can I take less fish oil if I eat a lot of fish?”
    Don’t count fish as Fish oil substitute! The amount of fish you would have to eat to really do this is pretty unpleasant.

    2.Some of you wondered about this post from one of our members the other day:
    “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.”

    Just so we are all on the same page, 6g of fat and 10g of protein = 4 blocks of Fat and 1.5 Blocks of Protein… So this poster is obviously using these patties to supplement a meal, not make one. For instance, if he or she then added 2.5 blocks of protein, and 4 blocks of carb to this mix, we would have a balanced Zone meal.

    3. Sweet potatoes?

    Not a first choice during the Zone diet challenge! Remember- Meats, Veggies, nuts, seeds, and fruit. Sweet potatoes are Tubers so limit them if possible.

    Keep these questions coming!

    • Kerri says:

      Making sure I understand this…If we have a label to read, we count the fat grams in the protein (as our fat blocks), instead of just counting the grams of protein?

      With this 3 block bfast,I had egg whites & turkey sausage (3 protein blocks),grapefruit & strawberries (3 carb blocks), & 9 almonds/cashews (3 fat blocks)….
      I shouldn’t have had the almonds/cashews b/c of the fat in the protein?

    • ReneeH says:

      Russell, Referring to the fish oil- there was some confusion b/n Linda & I (you should know by now that’s the norm w/us). People w/shellfish allergies CAN take fish oil w/out issue. However, studies now show that there is a possible link b/n taking Fish oil & developing a shellfish allergy, making it the #1 adult onset food allergy today. Same studies go on to say the pros of taking it far outweigh the cons.

  2. Robert S. says:

    On the sweet potatoes, you and I talked about using those as post WOD carbs before the zone challenge started. Would consuming them in a 4 block meal post WOD be worse than consuming say 4 blocks of apple? For example my lunch meal today was 4 oz chicken breast, 5.3 oz steamed sweet potatoes mashed with some coconut milk. This was right after the WOD. Should I just delete them all together?

  3. tracey says:

    Im gonna use sweet potatoes after WOD… as long as you measure and consume them after a workout. I love sweet potatoes and eat them even when im not on Zone diet. The problem is that they can be abused and consumed in too large a quanity…Russell may disagree.
    Im going to stick with it though.

  4. Lauren says:

    I’m so hungry! I’m not sure if I need to up my blocks or if it’s in my head. I feel like I’ve been on the zone for 2 weeks instead of two days. Do you think it’s because I’ve restricted chips and wine that I’m obsessing over them?

    • tracey says:

      Hang in there!!!! Im right there with you. I like my wine and cheese/dry sausages etc. but we can do it. 🙂

    • Robb Dempsey says:

      Hang in there Lauren! It gets better as the days progress. The first week can be pretty rough especially if you’re cutting out some of the staple/comfort foods you’re used too.

  5. tracey says:

    39 bench press/42 pu’s…last Lynne I BP 105#, today I did 115#. Last time pull ups were with skinny tubing, today all kipping. 🙂
    Im sleeping like shit so Im pleased to have any improvements.

  6. Larry Lowe says:

    @165# (20 below BW)
    44/107 = 151

  7. Russell says:

    If you are using lean meats, you don’t even need to count them as Fat, just protein. Most breakfast meats, like bacon and sausage, are high-fat and therefore need to be considered as both. This is partly why we said to avoid them on the challenge.

    The Zone block system assumes there are already 1.5 grams of fat in every protein block ( 1.5 fat per 7g protein) If you eat a peice of meat then that has 7g protein and 9 grams of fat, you are eating one block of protein and five blocks of fat… I forgot to mention this above, and it’s really not necessary to understand if you just stick to lean meat.

    Sweet potatoes are best post workout because they are good at replenishing glycogen stores… the need to replenish your glycogen stores that quickly, however, is really only important if you will be working out again withing 12 hours. I say stay away from them because they are high-glycemic and misleadingly dense in carbohydrate. They aren’t off the list, but they are unfavorable, like bananas and prunes would be.


    How many blocks are you eating per day? It’s normal to be hungry at first, even for a week or so, just monitor your performance. If your workouts start getting harder and you get slower, we need more food. If you keep PRing and doing well, we are on track.

    • Kerri says:

      Thanks for the explanation Russell. That def helps!
      Turkey sausage–>Beef Jerky transition for breakfast=Done!
      I was just glad I was able to be strong enough to keep the string cheese out of the eggs…Now, just one more minor change, and I’ve got it!!

  8. Mandee Miller says:

    42 BP + 45 pull ups = 87 @ 75#

  9. Justin says:

    64/108 = 172
    bench as rx’d at 175
    last time was 60/85 at 170

  10. Craig Herr says:

    As RX 185lb bench

    44/74=118 total (wrote the wrong total on the white board)

    The most pull ups I did was 20 in round 1- my grip/hands felt weak in rounds 2-4 for some reason. I would like to improve my total next time this WOD comes around.

    Justin killed this one!!

  11. Aaron says:

    64/96 = 160
    Scaled BP to 125#. I scaled too much on the BP and should have done bodyweight @ 150. Rounds were 21, 17, 12, 8, 6. Pull-ups felt great. Butterfly kipped 21 straight in round 1 and didn’t drop below 19 for rest of wod. Looking forward to Fran again after the zone challenge is over.

    • Aaron says:

      I must have dropped below 19 at one point else I would have had 97 pullups. My apologies, notebook is in the car.

  12. Slade White says:

    Didn’t break any records today with this performance.

    Scaled at 155 lbs, 95 reps total. Didn’t keep track of rest time. Will do this next time. Stayed at 155 even though the reps got low on the last two sets. Pull ups felt good, but I’m still rusty from the holiday.

  13. Robb Dempsey says:

    Scaled at 155# with 79 reps total. I wrote the wrong thing up on the board.

  14. Robb Dempsey says:

    I even screwed it up here. 145# not 155#. shoot me

  15. Russell says:

    Tried this one at 155 today, which is about 5-7 pounds over my current weight.

    Totals- 71/184 = 255

    Rounds- 25/43-16/43-11/40-10/31-9/27

    Felt pretty horrible after round two and three. I’ve got a familiar feeling of horrible muscle spasms and burning that I tend to feel when I catch a virus. Both Kat and baby are very sick right now, and I’ve noticed that during the last couple of days, things like bending over to pick up toys or walking up the basement stairs cause my legs to burn like I’m doing a workout. This is how I felt leading up to Aromas… yuck.

  16. Emily D. says:

    Re: Zone Diet

    I am feeling a little better today. My hunger pains usually hit around 8:30 am….that seems to be the worst part of my day.

    Today the office “snack lady” brought in mini brownies and a thousand other things. They are sitting on top of the dang microwave…so when I went to heat up my lunch I had to stare at them.

    Off to Florida tomorrow….packing lunch meat, fruit, and almonds for the trip down. No fast food for me this time! These next 10 days are going to be tough.

    • Kerri says:

      I’m better today too. Emily, I told you a little of this last night, but I’ll share it on here.
      In skimming through Mastering the Zone (thanks Garth), Dr. Sears says that, as far as block distribution goes, here are a few recommendations:

      1)Eat(no specific amount mentioned) within an hour of waking up
      2)Eat something 30 minutes before exercise
      3)Eat a Late night/after dinner snack-it’s essential for maintaining the hormonal balance that he preaches so much on.

      I ate 1/2 of a protein bar at about 9 last night (1 block), ate the other half this morning (another 1 block) at about 545 (~30 minutes after I got up), and have kept the rest of my day today the same, and I don’t feel as hungry.
      * Could totally be a psychological thing, but I think there’s gotta be some credence to it….or, my body’s just finally adjusting in Day 3-Either way, I’m going to try to keep this up to see if it helps.

    • tracey says:

      Emily, Those ladies are probably all fatties…damn them!!!
      Keep up the Zone while you travel. See you soon, Tracey

  17. Will Blankenship says:

    As Rx’d. 195#, 28/83 = 111 PR

    Looks like I sucked-ass on total bench reps compared to everyone else. I still went 11 reps over last time… probably thanks to the pull ups.

  18. Daniel says:

    138 @ 175# as rx’d

  19. Krista says:

    Scaled BP at 70 lbs and did as many reps of real pull ups as I could in 3 minutes each round.
    BP 31
    PU 35

  20. Craig Herr says:


    I was talking with Will and we both think you need to work on your pull ups. Seems like 300 is in sight! That is an awesome total.

    • Kerri says:

      And, I think you need to go to the doctor and get tested for Mono, before you get TOTALLY under the weather…..

      Your CF Mom….(not really, just sayin’ is all)!

  21. ReneeH says:

    39/107 Scaled BP to 65# and pull ups were box jumps. Felt much better today, eventhough I went against advice and did not eat pre-wod (I didn’t puke during wod like yesterday either though!) Was really hungry and ready for b’fast after. This worked well because I didn’t squabble with myself about eating a proper 2 block b’fast. Having issues w/softdrink withdrawals on the Zone, just drinking lots more water. Strangest change so far is that I feel like I’m actually tasting the food I eat v. just eating (inhaling) it.

  22. klowe says:

    @200 (5lb above BW)
    Total – 175


    Somehow figured out a way to pull a hamstring while performing a bench press???

  23. Craig Herr says:

    You are getting old!!

  24. joe c says:


  25. Barry S says:

    w/ 50# dumbells in the hotel gym…form’s terrible, did db rows since no pullup bar in gym: 44/58 total, in sets of 8/12, 9/12, 8/13, 10/12, 9/11
    difference w/last couple rounds was actually thinking about my core instead of just flopping around on the bench…sure miss my excellent instruction!!

  26. Robert S. says:

    50/89 total: 139 as rx’d 155#

    I would have normally taken today as a rest day, but when I saw Lynne come up I wanted to do it as I’ve never had the chance. Probably could have done better if it weren’t for having to listen to euro techno music and ” up up down down” (note the chipper female voice) in the NASA gym.

  27. Brad says:

    as rx @ 185lb total 153. Not sure my rounds i have not been using my notebook lately. Not sure why but my endurance or energy has been down. The only thing I have changed with my diet is not drinking beer. If this keeps up i am going to have to start drinking again. DARN!

  28. Russ says:

    45 BP /28 PU = 73 Total Reps.
    Scaled to 175#s Rd 1 then to 165#s for remaining rounds.
    Pullups need work.

    Zone Diet: 17 blocks total – seems like I’m eating more food than than I should be. Its ok in the A.M., I will usually burn it off working out. In the evenings I am not really that hungry.

  29. Craig Herr says:

    Russ back when I started I felt like I ate more food than I was before as well. My body and appetite adjusted to the regular eat/snack/eat snack schedule.

  30. Jake Naumcheff says:

    BP @ 185

    BP= 56
    PU= 104

    Total= 160

    Grip strength was definitely a factor in this one, I felt like my forearms were about to explode after the 2nd round.

  31. Kerri says:





  32. Kerri says:

    Oh, and I spoke too soon…I’m HONGRY tonight! May have to add an extra block today, to curb the hunger!
    But, even though I’m hungry, I’m thankful for the challenge…
    Grilled asparagus(soaked in lemon juice and drizzled with olive oil and garlic salt-pre grill)has become my new LOVE!!! Until the last 6 months, I’d NEVER eaten asparagus in my life!!!

    Yes, deprived country girl from Marshall County, I know…..

    • Emily D. says:

      If we had eaten asparagus growing up in Marshall County it would have been fried 🙂

      I love asparagus….just hate the stinky pee…haha.

  33. Katie says:

    BP (33) + PU (50) = 83 total

  34. Shawn Kent says:

    37/35 = 72

    only 4 rnds due to time. first time bench pressing in I have no idea.

  35. lynn.curry says:

    39/125 (scaled w/ box-jump pull-ups)
    Had a mini breakdown tonight as we were coming home from ballet & hockey practice w/ the kiddos; instead of our usual Subway sandwhich or fast-food en route,Nate and I were scarfing warm hummus, an orange, and cheese knowing there would be more measurements later for dinner.Refusing Logan’s with friends also raised some eyebrows- Is anyone else finding it just mentally exhausting to have to calculate food? My difficulty is having been raised with an Italian family- food, namely pasta (& lots of it) = love= family.

    We’re pretty new at Crossfit- Nate loves the Army-esque atmosphere and I am struggling with a lifetime as a runner and zero upper body weight-

    This is a lot- very quickly- but Nate just reminded me of Crossfit’s motto-” getting stronger every day:)”