WOD
Other than starting and ending the WOD with a 400 meter row or run. This WOD can be broken up in any way.
For Time.
400 m row or run
100 jumping pull-ups
100 back extensions
100 situps
100 push-jerks 65/45
400 m row or run
How’s everyone doing on the Challenge? Are the withdrawals going away? What are some things you are doing to help you stick to your diet?
Natalie and Holly show off their scars after the Burpee-Box jump WOD. Ouch!
Dang Burpee-box jumps! That hurt like a mutha! Gum, Sugar-free hot chocolate and cottage cheese with fruit is getting me through the sugar withdrawals.
..Natalie
Is this a joke?!?!?!
So wait, do you have to do all 100 at once?
This out to be fun!
That should say ought, not out, oops!
Sorry for the confusion. You can break up the reps any way you want. The only thing you have to do is start and stop the WOD with a 400 meter run or row(either or)
** ZONE INFO/UPDATE **
A lot of people have been asking or talking about how they have been doing the Zone but are not losing weight, and want to know why. I did a lot of research over the last couple days and here are some of the things I have come up with to try and explain/help those who are having a problem.
Simple Ideas First:
We have been officially doing the Zone Challenge for 11 days so far. It can take 2 to 3 weeks to start seeing results because you body is relearning how to use other sources of food as energy instead of high-glycemic carbs. Be patient if you stick to it and if you are true to the Zone principles, it will work.
Weighing yourself is not the ideal weigh to measure success, especially for CrossFitter who do a lot more weight lifting than most people. It is better to not weigh yourself everyday, but maybe once every 1 or 2 weeks. If you do weigh yourself, you need to weigh yourself at the same time of the day each time you do it. The best time is in the morning when you wake up, after you do your business in the bathroom, and before you eat breakfast. Best way to measure success as a CrossFitter doing the Zone is hip and/or waist measurements pant size, or before and after pictures.
Good Zone blocking and eating with poor quality foods is not ideal and may slow results. Try as best as possible to use low-fat good quality meats, favorable carbs, and good fats.
Talk to a trainer about your foods and blocks. The best way to do this is to write down what you are eating and show it to a trainer. What we think we eat and what we actually eat are not always in sync.
Make sure you are getting your R and R, rest and recovery. You need plenty of sleep and maybe even take a couple days off from the gym. Popular twin bodybuilders once said, “There is not such thing as over training, just under or poor eating, under sleeping, and not enough breaks from the gym.” Same applies to us (better that bodybuilders) who CrossFit.
Additional Ideas:
How intense are you workouts? Don’t laugh at the question, and seriously ask yourself are you pushing it as hard as you can each workout or just going through the motions. You body reacts to you pushing yourself as far as you can. That is a fundamental principle of CrossFit.
This is on the extreme side (I don’t recommend this unless you have been truly Zoning, good food and strict on the blocks) but you can reduce your carb blocks. Start by cutting you carb blocks in half and from every 1 carb block you delete, add 3 fat blocks to you meals or snacks. You only need to do this for 1 maybe 2 weeks and then go back to what you should be doing. You may experience “carb withdrawals” again but this will “shock” your body and hopefully start ketosis.
Throw in a cheat meal once a week. Eat whatever and how much of it as you want. There are lots of studies out there that show that one cheat week and week will not screw a whole weeks worth of perfect eating and can help with weight loss. Be careful with this, because it can make it easy to cheat more than you should. And don’t do it unless you think it will help.
I’m finding that preparing my breakfast and lunch the night before work is helping quite a bit. As I do, I write what I’ve got planned to eat in my food diary. It helps because I have a very limited amount of brainpower and the less time I spend killing braincells figuring out what to eat the better!
I’m not weighing myself until the next check-in – I know it’ll just drive me crazy!! I’ve just been going by how I feel and how my clothes fit.
This week hasn’t been good for me – I’m going out of town and have had to work late several nights in a row. Instead of the Crossfit WODs, I’ve been doing yoga whenever I get home. Definitely not the same, but still good!
Wade posted some great info. Also…remember to have a cheat “meal”, not a cheat day! Stay strong everyone!
Wade’s post was actually really long and i dont read that much at a time.. tone it down my man.. not so long
Thanks, Wade. I needed that extra help this week!
Thanks, admin! No burpees in today’s WOD!
Nancy, what are you doing up at 5 am?
I am with Jackson. I tried to read Wade’s post this morning and I am allready sleepy being up so early. Maybe shorten it to 7-10 words.
Thanks for the info Wade, I greatly appreciate the work you are putting into this challenge to help the gym.
Oh wow! Thanks Wade! I even printed your comment to put in my crossfit journal. The answer to my whining on facebook. lol Also, I have had a crossfit journal since the very beginning. Not only do I put in times etc, but I actual journal in it. Feelings and events. Plus I like to keep stories that have great information and will put in there. Oh and also recipes.
I wasn’t kidding this morning when I said that I feel like I’m in good hands knowing the trainers are generally rescue and/or military personnel…thanks Jason for making sure I got the “princess treatment” this morning after this WOD…I feel much better now that I can breathe!!!!
Hey, I feel left out! What’s the princess treatment?
I know Heather…… I saw it! Joanna got the princess treatment… lol
btw, even though it took me FOREVER to finish, I got my 1st RX EVER! – - – - Time to celebrate! =D
Congratulations, Monica!! I’m so proud of you! I will never get an RX by my name. BTW: when you’re menopausal you’re always up at 5 am!! And 2 am, and sometimes midnight. That should give you something to look forward to!
Thanks wade that is great info. Its just what I needed I was getting discouraged yesterday.
Hey….I don’t even get the princess treatment at home…..what’s that all about????? lol -Natalie
Monica, Congrats!! That is so awesome. Woohoo! Doing my happy dance for you!
Lol! I was ok until about 5 min post workout and started passing out. I had to lay down and Jason was kind enough to get a box to put my feet up until I could get up again. I felt like such a stinkin wuss! That workout kicked my trash!
don’t worry Natalie…”princess treatment” at the gym is slightly humiliating and not even in the same category as “princess treatment” at home 
Congrats Monica!