The Zone Challenge
April 26, 2008
Fun class this morning. We started with a pretty challenging warm-up of 10…1 of Jumping Jacks, Mountain Climbers, Squats, and Pushups, always fun to change the pace a bit, right? Then we split up into people hitting a strength or MetCon WOD. The MetCon was a challenge 5 rounds of: 25 Wall Ball, 50 Lunges, 25 DB squat cleans. Everyone put in a great effort and performance. Rich from Kentucky stopped by and did awesome. He also did his first Muscle-Up after getting coach by potential "Coach of the Year" Matt Hehn.
Jess Lasky was back in after her brutal "Linda" last night. Glad to see her still alive and breathing.
More tests were passed today, and more members are on their way to advancing to their next Phase. Keep up the great work.
30 Day Zone Challenge
Summer is coming! I am putting the zone challenge out there. Can you stick the zone diet for the next 30 days? I think that if you try it and are able to, you will be able to make it longer that that. Your performance will improve and you body with change. I have seen amazing results from some of our member on the zone, and I want everyone to give it a shot. It will be hard, but I think it will be worth it. Niki and I will be participating. We are beginning this Monday. If you need more information feel free to ask or e-mail me. Let me know if you will be giving it a shot! Let’s post our diet in either here in the message board or on our site, it should help to keep us all motivated. Are you up for the challenge?
For more information on the zone – http://www.crossfit.com/journal/ – on the sidebar go to nutrition and click on » Zone Meal Plans – CrossFit Journal 21.
"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." – Hippocrates
The smaller lessons of CrossFit (cont.)
11. For 90% of us, diet is crucial to good progress. For the other 10%, diet is crucial to reaching elite levels.
12. Keep your nails trimmed short but long enough to comfortably cover your fingers and toes. Too long will get broken; too short will cause bleeding when, say, you use a hook grip. File your callouses every time you shower.
13. Chalk is better than gloves except to cover a wound, which tape does better than either except for holes in the web of your thumb.
14. You don’t need as much chalk as you think. You keep rechalking because you’re a spaz and the bar is scaring you.
15. The workout will last only a little while and you will feel happy again within a few minutes afterward. This is the only positive thought you can have while you work, but it is the important one.
16. The fear leading up to your workout can last many times longer than the workout. Find a way to manage this or CrossFit will begin to dominate your life.
17. Do not let CrossFit dominate your life unless you are a coach or trying to be the first sponsored pro CrossFitter.
18. The paradox of CrossFit is that it is an isolated system that attempts to make you better at everything else. If you never leave that system, you will forget the point. Regularly "step outside" and play a game of basketball, drop in on a step aerobics class, climb a mountain, or arm wrestle everyone in the bar. Sometimes you need to be reminded that you’re extremely fit compared to everyone who’s not a dedicated athlete, and that the gallons of sweat you’ve exuded have accomplished something significant. Call it ego or anything. The best CrossFitters may not need this, but they get the ego boost of beating the rest of the CrossFitters anyway.
19. Regularly learn and play new sports.
20. By the time you are an advanced novice, you will begin to learn your strengths. By the time you are intermediate, you will know most of your weaknesses. Addressing your weaknesses is the only way you will become advanced.
Ernie’s L-Sit
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1. Congrats Ernie on the L-Sit. The L must also mean lay down at end of WOD.
2. Oops. Crossfit is not supposed to be my whole life, my entire raison d’etre? Show off my fitness? WFS? Maybe I’ll take that hip-hop dance class, or hike.
3. I’ll get in the Zone with you guys. I could use the performance help, and it’ll be another “class project”.