Day 7 of the Zone Challenge

Todays Workout:

15 Min AMRAP

6 Burpee Pullups

5 Walking Lunge Steps with a Dumbbell overhead, each leg

4 Dumbbell get-ups

3 Power Cleans

It’s almost as fun as the warm-up. You gotta be here for that. Good Luck!

Zone Challenge – Day 6

It’s been awesome seeing everybody attack the workouts lately. As last night’s class noticed, it starts warming up inside the gym this time of year so hydration becomes very important.

Remember the quick trick divide your body weight in pounds by 2. Drink at least that number of ounces of water spread throughout the day.

Workout of the Day is:

Deadlift

5-5-5-5-5

Zone Challenge Day 3

Saturday was the kick off of our 28 day Zone Challenge. Twelve members put up a little cash for a friendly challenge based on the Zone diet. Each participant performed a workout, did a weigh-in, and received information to help guide them through the challenge. For those not participating, don’t worry, it’s never too late to use nutrition to improve your performance.

Zone Breakfast, Not Paleo, But all Zone Favorable, easy on the coffee.

Chicken Spinach Sausage, Spinach, Avocado, fruit medley.

 Workout of the Day

Beginners/Intermediates:

5-5-5+ Bench Press

5-5-5+ Back Squat

then

Work on pullups/kipping pullups

Intermediate/Advanced:

“Manion”

7 Rounds for Time of:

Run 400m

29 Backsquats at 135# for men/95# for women

It is time. The Zone Challenge starts today. No excuses, no exceptions. Time to put stakes in the ground, get some skin in the game, and take control of your nutrition once and for all. The next 28 Days will be transformative for you and those around you. Enjoy the journey.

Class starts at 8:30 today!

The performance part of the challenge will simply be. Fran.

21-15-9

Thrusters

Pullups

5:00 o'clock class gettin' it done yesterday! Who gave Paul the 20# med ball. Meanies!

Only 2 Days left until the Zone Challenge begins.

Saturday class will be the Kickoff of this 28 Day Event.

If you are participating be there at 8:30. We will discuss how the challenge works, how to track your blocks and many of the questions that everyone has on how to implement performance based eating into their training.

WOD for Thursday 4/26 is “Helen”

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Wednesday 4/25/2012

I hope everyone is having a great week. Don’t forget to work your mobility and flexibility in between workouts.

Today’s WOD:

3 Bar Muscle Up to Pullover

21 Wallball 20#/15#

21 Double Unders

2 Bar Muscle Up to Pullover

15 Wallballs

15 Double Unders

1 Bar Muscle Up to Pullover

9 Wallballs

9 Double Unders

Sub: If you don’t have a bar muscle up, do 3 ring dips, 3 pullups, and a somersault for each BMP.

Good Luck!

As many rounds as possible in 10 mins of:

9 Push Presses 95 lbs

12 Hang Cleans 95 lbs

15 Sit-up (abmat)s

Post total rounds.

Today’s Workout is 7 Rounds for Time of:

5 Front Squats @135

7 Ring Pullups

10 Pullups

Scale the weight up or down as needed.

5 DAYS UNTIL THE ZONE CHALLENGE BEGINS

Study up so you can crush this thing!

http://journal.crossfit.com/2009/08/crossfit-nutrition-presentation.tpl#featureArticleTitle