For time

30 Muscle Ups

Coaches Notes:  If you don’t have a muscle up, then practice the technique and transition

GI Jane

For time

100 Burpee with Pull ups

Toronto Police Fitness Award

137 new constables for the Toronto Police receive their badges on 14 Jan 2010.  During the graduation ceremony Const.  Jae Park presented an award for being the most physically fit officer.  Jae is a CrossFitter and a member of CrossFit Colosseum.

Well done Jae!

For time:

21-15-9

Snatch

Pull ups

Rest Day

The Math Explained

(LBM x  Activity Level) / 7 (grams of protein per pound required to support LBM)

If you do not know your lean body mass (LBM), then you can also eat for the weight you want to weigh. You can roughly figure out your LBM with a tape measure and some internet searching, it will be close it won’t be exact.

Activity level – Ranges from 0.5 to 1.0

0.5 means you have a heart beat and you walk to your car in the morning.

1.0 – Reserved for high level athletes you generally train hard most of your day.

0.7 – This is where most CrossFitters rain in at 3 days on 1 off.

The Math

180lbs athlete with 10% body fat = 162lbs LBM

(162x.7) / 7 = 16.2 (rounded off to 16 blocks)

Now, just because you are eating for a weight of 162 does not mean you are going to hit that exact weight. Everyone is different, this is just a guide line to get you on the right track. You continue to follow that block system until you no longer are able to lose weight. Then you take it down another block. Until you reach your goal. The zone diet also works for gaining weight as well, by increasing your block count. If by chance you want to lose a lot of weight, then you should knock it down in smaller attempts, for example if you weigh 250lbs, LBM of 180lbs, then eat for a weight of 220, until you are no longer able to lose weight then adjust from there. Making huge jumps will cause your body to go into starvation mode and you will see diminished results with your weight loss.

For Example

(220×0.7) /7 = 22 Blocks Once you achieve a weight close to 220, you would then recalculate.

(200×0.7)/7 = 20 Blocks  Carry this system on until your goal is achieved.

Most Diets last 2 weeks, because people “feel like crap”. Do not fall into that pit trap, It takes your body time to adapt. You cannot change something in your diet and expect instant results. It takes time for your body to change over to proper nutrition and adapt. Not everyone feels bad starting off, I am just giving you a heads up.

But hey, don’t just take my word for it give trail run and see for yourself.

4 Rds for time

400m run

50 squats

Tabata ∞Row 

8 rds @ each Damper setting

Clean

3-3-3-3-3

Coaches note- Rest as needed, but no more than 3 min between rounds

Rest Day

Push Jerk

3-3-3-3-3

Coaches note- Rest as needed, but no more than 3 min between rounds

WARRIOR CHALLENGE  2010

AMRAP

10 minutes of
5 Deadlifts (M135#/F95#)
5 Burpees

What is a block?

See the attached sheet to get the specific measurements just to give you an idea.

1oz chicken (Protein) + 1/2 apple (carbs) + 3 almonds (fat) = 1 block.

Now if you were eating 14 blocks (see example below) in a day you could eat

14oz chicken + 7 apples + 42 almonds = 14 blocks (kept simple for simplicity sake)

The important thing to remember is to balance every meal and stay within your block count.

Getting Started

If I have not lost you by now, then meeting your goals maybe just around the corner. So I propose a challenge follow the zone for 30 days. If you do not feel better, look better and most importantly under a CrossFit standard, perform better. Then you can go back to your normal way of eating. That will not happen. At the end of those 30 days go out and chow down on the most disgustingly good food you can find. Then see how you feel. This is how I started my Zone journey, I didn’t even make it 30 days only 15, then went out for Fish and Chips with a can of pop. I felt physically sick, the worst I’ve ever felt from food my body did not take long to let me know it.  After that day was sold on proper diet and nutrition. I’ll be honest, there was a time when I thought it was all hog wash and if you worked hard diet wasn’t important. I’m not saying The Zone is the be all and end of all Diets, I think it is a good stepping stone. It teaches you proper proportion control causes  weight loss without losing muscle mass, . As well the long list of health benefits that come from a low calorie diet.