March 31, 2009

Here is the link for the Zone explanation from the CrossFit Journal.  The user name and password are in the comments of my first post.  I would recommend just subscribing because it is just absolutely full of information.  I am sticking with 20 blocks and I am doubling the fat so I won't lean out and lose weight.  Hopefully it'll work out and I can put on some mass and get stronger.

I have done pretty good today at keeping more of a paleo/zone diet.  Breakfast I had 2 cups milk and 2 scoops protein, 20 grapes, and 24 almonds.  Lunch: 6 oz halibut, asparagus, mashed potatoes (I know, not very paleo but I was eating out and their wasn't much left..they also had plenty of butter so I considered that my fat), 3rd meal: 4 oz good thinly sliced beef from whole foods, apple, 20 grapes, and a mix of macadamia nuts and almonds, dinner: 8 oz crab cakes, grapes, and I'm not too sure what I am going to do for my fats yet.  My last meal will be a hodge podge just to get it in my body.  

WOD:

Warmup: Shoulder rotations, hand stand push ups (hspu), air squats, jump rope 5 consecutive minutes.

Strength: 

Overhead Press 3X5 - 115 lbs, 120 lbs, 125 lbs

Overhead Press 1X20 - 75 lbs

Push Jerk (PJ) 5X3 - 135, 145, 155, 165, 175 (2 and then I had to reset my hands because my wrists were killing me and I did one last one!)

MetCon:

15, 12, 9

Clean and Jerk 125

Burpees

Lunges (holding 20's in each hand)

Time: 8:50 I was so tired and my legs were killing from yesterday's front squats

3 rounds of 20 pull ups and 30 push ups with no breaks as fast as I could.  I did all 20 pull ups strait each time.