080308 SATURDAY

sarah.jpg

Now we have our Sarah and our rope back. It actually took less time for Sarah from conception to birth to have her baby than for the rope to get put up!!!

Saturday Noon SEALs

3 Rounds of

Run 400 meters

21 Kettlebell Swings

12 Pull ups

Run 1 Mile

2 Rounds

Run 400 Meters

21 Kettlebell Swings

12 Pull ups

Run 1 Mile

1 Round

Run 400 Meters

21 Kettlebell Swings

12 Pull ups

So in all Run 5600 Meters, do 126 Kettlebell Swings, and 72 Pull ups.

or

21-15-9

Thrusters 95#

Pull ups

Run 1 Mile

15-9

Thrusters 95#

Pull ups

Run 1 Mile

9

Thrusters 95#

Pull ups

Post Times and Weights To comments

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Link- To Robb Wolf’s site Information About The Zone Diet

Statement/Rant: Some of us at DCF are now starting up on “The Zone Diet, ” (myself not included) my question is how well does this system work? and why does it work? What are the diets out there that people are trying? I am just curious because I do not follow any certain plan and would like to know the benifits of serious dieting.

Video- Montage of Olympic Rings

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  • Stavros

    Bummed I missed this workout, seemed like an absolute brutal one.

    Speaking of dieting, diets, etc. I am just finishing a cookie and some Ben & Jerrys, does that fall into the “Zone”? haha, anyways I would be down for a group effort for the games. I have been informally following The Zone, but would benefit from some accountability. If I could get to 185-190 for the games I would be much happier doing Linda and other body-weight based exercises. Who all is interested? Do we have any “Zone veterans”?

    See everyone Monday afternoon.

  • sakura

    i need to zone again. i did really well for a month and then i went partial zone and now it’s spotty. i’m in. should we post here like eric is doing on the one world site?

  • Luca Z.

    You guys interested in the zone/paleo diet should check this month CrossFit magazine and listen to nicole she explain why and how the zone/paleo diet works, also check out Rob Wolf’s blog as well as Scott Hagnas’s blog for more info and recipes.

  • jorgy

    ya i think we should all post some of our results and if you have time post your daily diet. maybe it will help someone else start up or shame them into doing it. and Luca, i have a link to Robb Wolf’s site for that exact reason, great minds think alike.

  • ultrasarah

    the last few weeks ive been “zonin”. i was gonna do vegan but decided to try the zone. making sure to buy free range, no antibiotics chicken and organic veggies… need to drop baby weight… its happening though!

  • Mike Erickson

    What do you guys think about whey protein to add protein grams to your diet? I make oatmeal for breakfast with a couple scoops of whey protein and a handful of almonds. It’s quick and I like it. I also make a drink with eggs, whey protein, yogurt, OJ and pomegranate juice. I think it has about 70 grams of protein, I drink the whole thing after a hard workout. It’s quick and easy, about all I have the energy to make after a Sat or Sun at the shed (thanks Jorgy). I’ve been using the omega 3 eggs Robb Wolf recommended to get from Trader Joe’s. The January 22 entry in Rob Wolf’s blog has a “shopping-food.doc” link. I printed that out and took it to Trader Joe’s. I got several things I like and buy every week now: Omega-3 eggs, sardines, canned “wild” salmon, southern greens, blueberries, raspberries, strawberries, most things fresher and cheaper than safeway. I also like that I can get a 6 pack of San Miguel beer for only 5 bucks at TJ’s.

  • Rodil

    I’ve been on the Zone (hand-eye method) for 3 1/2 months with about 1 week off between Christmas and New Year’s Day (on vacation). That’s also how long I’ve been at Diablo CF. I’ve been hitting The Shed about 2x a week and doing a CF-type workout at home/24 Hour You-Know-Who about once a week. So I haven’t been exercising that many days a week.

    Before and after:

    Nov 30 2007
    Weight: 184 lbs
    Body fat: 34% (from Tanita Body Fat Scale)

    March 7 2008
    Weight: 168 lbs
    Body fat: 26% (from Tanita Body Fat Scale)

    Now I realize my current stats aren’t GQ cover material but they’re a HUGE improvement from just 15 weeks ago.

    The last time I seriously tried a diet was in 2002 while working with a trainer from the 24 Hr Big Box. I went from 177 lbs to 170 lbs in about ten weeks, worked out about 3-4x a week, and did learn some useful things (like I need a little fat/protein at each meal or I’m hungry two hours later). The money I paid for the trainer sessions would probably buy me a year’s membership at The Shed.

    However, I was also constantly hungry and by bedtime I was ravenous for something to eat. I stared a new job and that pretty much sunk that diet plan and workout routine.

    Since I started the Zone and fish oil caps I’ve found that I don’t get uncomfortably hungry between meals/snacks. I also don’t crave something sweet or fatty during the day like before. I actually came home hungry one day, went to the kitchen, stared at a piece of chocolate cake and realized I felt no overriding urge to eat it. I did want to eat something but felt fine getting some meat and fruit instead. Back in November, I would have chowed down the cake without a second thought.

    So I definitely give a thumbs-up to the Zone. I plan to get organized enough to try the Zone Block system soon.

  • Luca Z.

    Nice work Rodil great stats, jorgy check out Scott’s blog he’s got great ideas as well.

  • jorgy

    ya illhave to check it out. i am more on the whatever i can afford diet, which is about 8 whole eggs a day and some promax bars. lots of chicken and fruit and lots of different beans and nuts.

  • Luca Z.

    Less fruit more veggies

  • jorgy

    definately trying to get more veggies in. with rick doing the zone my diet is open to more of a balanced vegetable diet. i have to hand it to you guys who do it, measuring what you eat. it inspires me to try harder with my own diet.

  • Craig

    Read the Zone years ago. Ordering from Amazon today. Peer pressure. I’d like to be 205 vs. todays’ 220ish.