40-30-20-10
Wall Balls
SDHP
KBS
Push Ups
Box Jumps
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Your #1 enemy, sugar and all it’s hiding places (drinks, sauces, dressings, etc). If it has a label, read it and see what sugars you are really getting, as everything you put into your mouth counts! Why is sugar bad? Because sugar will be quickly absorbed into the blood which cause a spike in your blood sugar and with that spike the body releases insulin to take care of it (shuttle excessive blood sugar into the fat cells for storage!). Every time you put sugar into your mouth just tell youself “I don’t feel like burning fat for the next 3-4 hours”
Hidden Sugars
When Blueberries hit $2.00+ for 60z. it’s hard to put them in a shake. Early mornings on the go means shakes for many. Organic Yogurt, Whey, Flax Oil and Berries can give you a great 3 blocks. We found these Blueberries for $2.60 for 16 oz. bag. No pesticides and the ONLY ingredient is Blueberries. Always check the ingredient list of dried=d and frozen fruits, they kill you with sugar if your not careful.
1) Enjoy eating healthy. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
2) Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimize the amount of time that you have to spend cooking during the week. Sundays work well for me.
3) Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day. I always cook extra chicken to use for salad strips and chicken salad.
4) Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% Zone friendly, simply eat smaller amounts and be moderate. (CAREFUL HERE)
5) Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
6) Do not run out of food. This is horrible. Do not let it happen to you. NEVER NEVER
7) Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner. (Write it down)
Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a Zone friendly snack in case plans change.
9) Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
10) Eat lots of vegetables; try and eat a good variety with many different colors.
400M Run
20 KBS
15Push Ups
~4 Rounds For Time~
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200M Walking Lunges
800M Run
100M Walking Lunges
600M Run
50 M walking Lunges
400M Run
~For Time~
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The Assateague Assault is a sprint distance triathlon to help support the Greater Ocean City Chapter of the United States Lifesaving Association, along with the FOASP (Friends of Assateague State Park). It will consist of a half mile ocean water swim, 14 mile road bike, and a 3.2 mile run. The swim portion of the race will be a straight point to point, starting at either the north or south end of Assateague Beach pending on which way the current is running, and heading down current back to the State Park area. From the beach athletes will head to transition which will be set up in the overflow parking lot of the State Park facilities. From here they will mount bikes and head straight out across Verrazono Bridge, down Rt. 611 to a designated turn around area and back to transition to dismount and start the last leg of the race. The run leg will stay on Assateague Island for 3.2 miles of fast, flat running! Then on to the Finish chute back at the transition area. This is a long awaited event that has been requested by many triathletes in the area and now we are extremely excited to announce the first Assateague Assault Sprint Triathlon. Race limit is set at 400 athletes. This is one event that packs a triple punch!
1.) An awesome race with great terrain, plenty of scenery and tons of excitement.
2.) This race will be the last part of a 3 sprint distance race series.
3.) The Assateague Assault Triathlon will also be included in the OC Beachfest events list.
The 5 mile Boardwalk Run will kick off the Saturday events for the OC Beachfest 2009. This course is exactly what the title describes, a boardwalk run. This course runs the entire length of Ocean City’s famous family boardwalk. Starting at the boardwalk arch at Division St. heading south toward the inlet, circling around the carnival pier, then straight up the boardwalk and back again. What better way to start off a fun filled weekend morning at the beach! REGISTER HERE
Zone Blocks for Dummies
What is a “block”?
The first hurdle I faced in starting the zone is to figure out what the heck is a “block”? The Zone is predicated on a 40/30/30 split among Carbs, Protien, and Fats (you can think of it like when you grab the three divider picnic plate), but that doesn’t answer the question: how much of each do I need to eat?
That’s where the Zone block calculator comes in:
(http://www.dbhonline.com/zoneful/p_calculator.htm).
The Zone block calculator will give you an idea of how many blocks of each you should eat based on your weight, body fat, and the amount of exercise each week. This of course will change as you figure out what your body needs (for example, in checking out the crossfit.com message boards - many crossfiters seem to increase their fat intake to maximize energy for workouts).
The Zone recommends you eat every 5-6 hours. For me, I eat 4 meals a day: breakfast, lunch, an afternoon snack, and dinner. Based on the zone calculator, I am currently eating 13 blocks (2 for breakfast, 4 for lunch, 1 in the afternoon, and 4 for dinner). What this means, is I eat 13 blocks of each every day.
Zone for Dummies
If you read about the Zone on-line, you will read a lot about how many grams of fat, carbs, and protein are needed to make up a block of “x.” I say forget all of that and use quick guides to create Zone blocks for dummies! You can find one in the Crossfit Journal #21 or here:
http://www.zonediet.com/EATING/QuickStartGuide/tabid/108/Default.aspx
As you can see, this allows you to group foods into blocks pretty quickly as the items are categorized and listed in 1 block increments. The choices are endless and pretty easy to create meals without getting into scientific measurements and formulas for grams, etc.
All I have to do is choose 4 from each group to come up with a simple 4 block lunch:
Protein:
6 oz. of
Turkey
breast, deli-style (1 ½ oz. is 1 block).
Carbs:
1 Apple (1/2 apple is 1 block = 2 blocks)
1 6” corn tortilla (1 block)
1 Tossed salad (3 cups shredded lettuce, ½ raw green pepper, and 1 raw tomato = 1 block)
Fats:
Handful of Almonds (3 almonds is one block, so that’s about 12 almonds)
If you think that is not going to fill you up? Try eating 16 cups of uncooked broccoli (that’s 4 blocks) or 8 heads of iceberg lettuce! I know it sounds a little ridiculous, but it shows that you can eat as much or as little as you like or even trade in 2 blocks for a Heineken at dinner. I think you can be successful in the Zone and boost your workouts just by using the Zone for dummies quick guides.
Coutesy of CrossFit North Atlanta
10 Burpees
10 Pull Ups
~5 Rouds For Time~
Minute Rest
20 Sit Ups
20 Squats
~4 Rounds For Time~
MINUTE REST
25 Push Ups
400M Run
~3 Rounds For Time~
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