We will be at the CrossFit Games July 10-13 and back for classes the 14th. Since we will be gone I will post some interesting WODs you can do on your own or we can discuss some alternate class options before and after those date.
July 4th WOD will be held at 9am. We will do some sort of team WOD provided we have enough interest, otherwise we will do something devious and nasty as an individual WOD.
5 x 3 Front Squats
AMRAP – 10 Min
5 Burpees
10 Squats
10 One Arm Snatch, 40/20
Complete for time
50 GHD Sit-ups
50 Push-ups
50 Knees to Elbows
50 Sit-ups
Run 400m
My Personal “Zone”
My basic Zone is 17 blocks. That breaks into three 4 block meals and snacks of 1 and 2 blocks.
Adjusting this for an “Athlete Zone” I remove half the carb blocks and add 3 fat blocks for each carb block removed. In my case I cut 8 carb blocks and add in 24 fat blocks. I also use a 4 times fat multiplier so my 17 fat blocks turn into 68. Adding 68 and 24 you get 92 fat blocks. So my average day looks like this:
Carbs = 7 blocks, Protein = 17 blocks and fat = 92 blocks.
I have no trouble getting my full protein and in fact will sometimes go over if we grill steaks or something else I want to keep eating. I actually have to work pretty hard if I want to get my “allotment” of carbs. I will have a little fruit at lunch and a 2-3 block salad with dinner. I have just about eliminated grains from my diet (more on that another day), sugar is mostly non-existent so I get the majority of my carbs from leafy green and some colored veggies.
Keep in mind that these aren’t really blocks per se. A Zone block is made up of carb, fat and protein so when I say I have 92 fat blocks I’m not really speaking Zone language correctly.
3 Rounds for time: 21 Knees to Elbows, 15 KB Thrusters with 35kg KBs, 9 Deadlifts at 165lbs
AMRAP – 20 Min
Run 200m
10 Thrusters
20 Sit-ups
“Randy”
Complete for time
75 Power Snatches, 75/45
“Grace”
For time
30 Clean & Jerks, 135/95
