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If lost please return to CrossFit Los Angeles 3201 Santa Monica Blvd Santa Monica, CA 90404 310.260.9550 Info@CrossFitLA.com
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How to use CFLA CLASSES: Come often, and early (5 minutes in advance) every week. 3x or more/week for best results. Sign in for class ATTITUDE - Cheer others on, clap and give high 5s it will improve YOUR results! Be responsible. Choose weights according to your ability AND mindset that day. Stay alert, awake, and fully engaged in class. Pick up after yourself re-rack weights, put away boxes, re-hang rubber bands. Clean up after yourself - bring a workout towel, and wipe the floor with disinfectant and a mop after your workout. Be honest with your numbers both in the Success Journal and in times / reps in class. Create a plan to train CFLA style at home. Use the web site daily to watch for upcoming info, workouts, and posting comments. Participate in all seminars and events they will really help your training. How to use your CFLA Primary Coach: Your coach is your primary point of contact at CFLA Use him/her for: - all health/fitness/nutrition questions, concerns, problems - progress checks and accountability (showing up, diet, goals) - before/after pictures - goal identifying and setting - administrative changes to your membership How to use CFLA Skill Clinics: Periodic skill clinics will be scheduled by your primary coach Show up to a clinic as regularly and as often as you can How to use THE INTERNET: Go to the main page of our website (www.crossftila.com) daily for workouts, photos and goings on in our community. Register for our discussion forums at http://www.crossfitla.com/cms/index.php/forums/ Start your own online workout journal and/or food journal in the forums. Join our group on Facebook: CrossFit Los Angeles http://www.facebook.com/p.php?i=682815634&k=55B365TXTWTBVACASAXU How to use THE SUCCESS JOURNAL: Bring it to every class without fail. If its worth doing, its worth writing down. Fill it out after the workout be specific with each appropriate area. Track what you do when youre not with us write your workouts, progress, challenges and epiphanies **VERY IMPORTANT** Use every page and field just because you dont like to track something doesnt mean that its not important. Remember that if its not written down, it doesnt exist!! Read the quotes the people we reference are seldom wrong come up with your own and let us know so we can put up on the site!
www.CrossFitLA.com
Quotes / Inspiration
Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the losers gambit.
- Greg Glassman, founder of CrossFit
There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.
- Author Unknown
Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.
- Greg Glassman
Have fun screwing upit means you are removing your ego from the problem.
- Greg Glassman
Hiding from your weaknesses is a recipe for incapacity and error. The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.
- Greg Glassman
Obstacles are those frightful things you see when you take your eyes off your goals.
- Henry Ford
There are no limits. There are plateaus, but you must not stay there, you must go beyond them. A man must constantly exceed his level.
- Bruce Lee
Its not whether you get knocked down; its whether you get up.
- Vince Lombardi
When you get to the end of your rope, tie a knot and hang on.
- Franklin D. Roosevelt
Unless a man undertakes more than he possibly can do, he will never do all that he can.
- Henry Drummond
The greatest mistake you can make in life is to be continually fearing you will make one.
- Elbert Hubbard
Character isn't inherited. One builds it daily by the way one thinks and acts, thought by thought, action by action.
- Helen Gahagan Douglas
Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible.
- Francis of Assisi
Don't let what you can't do interfere with what you can do.
- Anonymous
There are two mistakes one can make along the road to truth - not going all the way, and not starting.
- Buddha
The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.
- Dr. Martin Luther King Jr
Many of lifes failures are people who did not realize how close they were to success when they gave up.
- Thomas Edison
If you want to increase your success rate, double your failure rate.
- Thomas Watson, Sr
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
- Zig Ziglar
Things may come to those who wait, but only the things left behind by those who hustle.
- Abraham Lincoln
Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn't make the fly any more dead, but the rest of the flies sure sit up and take notice.
- Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC
There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.
- Author Unknown
CrossFit "Girls"
Angie
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Date Time
Notes
Annie
50-40-30-20-10 Rep Rounds for time: Double Unders Sit-ups (anchored)
Date Time
Notes
Barbara
5 Rounds for time w/ exactly 3m rest between rounds of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Score each round & total time to complete WOD
Date Time
Notes
Chelsea
Complete 1 round every minute on the minute of: 5 Pull-ups 10 Push-ups 15 Squats *Score # of rounds completed on time, + any additional rounds completed in the 30 min*
Date Time
Notes
Cindy
AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats
Date Time
Notes
Diane
21-15-9 Rep Rounds for time: Deadlift (225/155#) Handstand Push-ups
Date Time
Notes
CrossFit "Girls"
Elizabeth
21-15-9 Rep Rounds for time: Clean (135/95#) Ring Dips
Date Time
Notes
Eva
5 Rounds for time: 800m Run 30 KBS (32/20kg) 30 Pull-ups
Date Time
Notes
Fran
21-15-9 Rep Rounds for time: Thrusters (95/65#) Pull-ups
Date Time
Notes
Grace
30 Reps for time: Clean & Jerk (135/95#)
Date Time
Notes
Helen
3 Rounds for time: 400m Run 21 KBS (24/16kg) 12 Pull-ups
Date Time
Notes
Isabelle
30 Reps for time: Snatch (135/95#)
Date Time
Notes
CrossFit "Girls"
Jackie
For time: 1,000m Row 50 Thrusters (45/45#) 30 Pull-ups
Date Time
Notes
Karen
For time: 150 Wall Ball (20/12#)
Date Time
Notes
Kelly
5 Round for time: 400m Run 30 Wall Ball (20/12#) 30 Box Jumps (24")
Date Time
Notes
Linda
(aka "3 bars of death") For time: 10-9-8-7-6-5-4-3-2-1 Rep Rounds of Deadlift (1 1/2BW) Bench Press (BW) Clean (3/4BW)
Date Time
Notes
Lynne
5 Rounds of Max Reps: Bench Press (BW) Pull-ups *Score BP reps + pull-ups reps = total reps*
Date Time
Notes
Mary
AMRAP 20: 5 Handstand Push-ups 10 1-Leg Squats 15 Pull-ups
Date Time
Notes
CrossFit "Girls"
Nancy
5 Rounds for time: 400m Run 15 Overhead Squats (95/65#)
Date Time
Notes
Nicole
AMRAP 20: 400m Run Pull-ups (max reps) *Score # of pull-ups in each round & total # of pull-ups*
Date Time
Notes
CrossFit "Heroes"
Badger
3 Rounds for time: 30 Squat Cleans (95/65#) 30 Pull-ups 800m Run
Date Time
Notes
Daniel
For time: 50 Pull-ups 400m Run 21 Thrusters (95/65#) 800m Run 21 Thrusters 400m Run 50 Pull-ups
Date Time
Notes
Danny
AMRAP 20: 30 Box Jumps (24"") 20 Push Press (115/75#) 30 Pull-ups
Date Time
Notes
CrossFit "Heroes"
DT
5 Rounds for time: 12 DL (155/115#) 9 Hang Power Cleans (155/115#) 6 Push Press (155/115#)
Date Time
Notes
Erin
5 Rounds for time: 15 DB Split Cleans (40/25#) 21 Pull-ups
Date Time
Notes
Griff
For time: 800m Run 400m Run Backwards 800m Run 400m Run Backwards
Date Time
Notes
Hansen
5 Rounds for time: 30 Kettlebell Swings (32/20kg) 30 Burpees 30 GHD Sit-ups
Date Time
Notes
Jason
For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
Date Time
Notes
Josh
For time: 21 Overhead Squats (95/65#) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups
Date Time
Notes
CrossFit "Heroes"
Joshie
3 Rounds for time: 21 Right-Arm DB Snatch (40/25#) 21 L Pull-ups 21 Left-Arm DB Snatch 21 L Pull-ups
Date Time
Notes
Mr. Joshua
5 Rounds for time: 400m Run 30 GHD Sit-ups 15 DL (250/165#)
Date Time
Notes
JT
21-15-9 Rep Rounds for time: Handstand Push-ups Ring Dips Push-ups
Date Time
Notes
Michael
3 Rounds for time: 800m Run 50 GHD Hip Extensions 50 Sit-ups
Date Time
Notes
Murph
For Time: 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run
Date Time
Notes
Nate
AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (32/20kg)
Date Time
Notes
CrossFit "Heroes"
Randy
75 Reps for time: Power Snatch (75/55#)
Date Time
Notes
Ryan
5 Rounds for time: 7 Muscle-ups 21 Burpees
Date Time
Notes
Tommy V
For time: 21 Thrusters (115/75#) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs
Date Time
Notes
Tyler
For time: 7 Muscle-ups 21 Sumo-deadlift High-pulls (95/65#)
Date Time
Notes
Benchmark WODs
Baseline
For Time 500 Meter Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups
Date Time
Notes
Benchmark WODs
Bear Complex
5 Rounds for Max Weight: 1 Round is 7 cycles through: 1 Power Clean 1 Front Squat 1 Push Press 1 OHS 1 Back Squat 1 Push Press
*only set bar down between rounds* **increase/decrease the weight each round until you determine the max weight possible to complete a round without putting the bar down**
Date Time
Notes
The Chief
5 Rounds: AMRAP 3 w/ 1m Rest: 3 Power Cleans (135/95#) 6 Push-ups 9 Squats
Date Time
Notes
Date Time
Notes
Wall Ball (20/14#) Sumo-deadlift High-pulls (75/55#) Box Jumps (20") Push Press (75/55#) Row (calories)
*at the end of 1 round (5-min.), take a 1-min. rest - repeat for a total of 3 rounds* **score total reps for workout**
Filthy Fifty
For time: 50 Box Jumps (24/20#)
Date Time
Notes
50 Jumping Pull-ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunges 50 Knees 2 Elbows 50 Push Press (45/35#) 50 GHD Hip Ext 50 Wall Ball (20/12#) 50 Burpees 50 Double-Unders
GI Jane
For time: 100 Burpee Pull-ups
Date Time
Notes
Benchmark WODs
Jedi Master
For time: 50 Box Jumps (20"") 45 Pull-ups 40 DB Thrusters (35/25#) 35 KBS (24/16kg) 30 Planche Push-ups 25 Double Unders 20 FS (115/75#) 15 Burpees 10 TGUs (45/30#) 5 Muscle-ups
Date Time
Notes
Nasty Girls
3 Rounds for time: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95#)
Date Time
Notes
Date Time
Notes
Roving Bear
5 Rounds for time: Using Dumbells (35/25#) do 4 Walking Lunges 7 Squat Cleans 4 Walking Lunges 7 Front Squats 4 Walking Lunges 7 Push Press 4 Walking Lunges 7 Jerks
Date Time
Notes
Squat Ladder
Using a 45# barbel do 1 squat in the 1st min, 2 squats in the 2nd min until you can no longer complete the required work in the minute alotted R1-10 Overhead Squats R11-20 Front Squats R21+ Back Squats
Date Time
Notes
Benchmark WODs
Tabata "Something Else" Date Time
20s work/10 rest for 32 consecutive rounds of: Pull-ups Push-ups Sit-ups Squats *Score total # or reps*
Notes
Tabata
"This"
Date Time
Notes
20s work/10s rest for 8 rounds 1m rest between exercises: Row (cal) Squats Pull-ups Push-ups Sit-ups *score is TOTAL of LOWEST round score for each exercise*
Vortex Plus
1.5 Mile Run for time: Every minute on the minute, alternate between 15 Push-ups & 15 (2 count) Jumping Lunges. Continue until you've completed the 1.5 mile run, or become stuck in the Vortex.
Date Time
Notes
Date Time
Notes
Date Time
Notes
Weightlifting Benchmarks
1RM Deadlift Date Max Weight Notes
Notes
Notes
Notes
Notes
Weightlifting Benchmarks
1RM Shoulder
(strict)
Press
Date
Max Weight
Notes
Notes
Notes
Notes
Notes
Weightlifting Benchmarks
1RM Snatch Date Max Weight Notes
Notes
Gymnastic Benchmarks
Push-ups Date Reps
Notes
Notes
Gymnastic Benchmarks
Dips/Ring Dips Date Reps Notes
Notes
Date
Reps
Notes
Date
Reps
Notes
Date
Reps
Notes
Gymnastic Benchmarks
Handstand Hold Date Time Notes
Notes
Notes
Notes
Notes
MetCon Benchmarks
Double Unders Date Time Notes
Notes
Notes
Notes
Notes
Notes
MetCon Benchmarks
1 mile Run Date Time Notes
Notes
Notes
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Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12
Notes:
3 Steps to Paleo:
Step 1: Eliminate wheat from your diet and increase your consumption of vegetables, fruits, nuts and seeds. This can be a challenge since it means eliminating things like bread, cereal, and pasta from your diet. Eliminate Dairy from your diet. Increase your protein consumption. Eliminate all other starches (corn, rice, beans, etc).
Step 2: Step 3:
THE ZONE
What is the Zone? The Zone diet is a balanced approach to eating. When eating in the Zone your body is in proper hormone and caloric balance. In this place the human body is most efficient and doesnt store excess fat. Eating a balanced diet means each meal is comprised of 40% carbohydrates, 30% protein and 30% fat.
Option 1: Most Accurate Formula: Lean body mass x activity level / 7 = block requirements.
Activity Level
Sedentary - no formal sports or training activity Light - light activity such as walking occasionally Moderate - fitness training 3 times per week Active - daily training Very active - daily training and heavy weights Elite athlete - daily intense sports training 0.5
Medium female Large female Athletic muscular female 0.6 0.7 0.8 Small male Medium male Large male Extra large male Medium male - difficult time gaining weight Large male - difficult time gaining weight Athletic muscular weight
0.9
1.0
Note: If you CrossFit consistently (5 days per week) your activity level is a 0.7.
Dash
1/3 2/3
1/3 of your plate add lean protein 2/3 of your plate with favorable carbs (fruits and/or vegetables) Add a fat, preferably monounsaturated (for example: olives avocado, almonds)
Block Reference Guide Protein - portion sizes that = 1 protein block Favorable Protein Sources
Beef and Poultry 1 oz. Beef (range fed or game) 1 oz. Chicken breast, skinless 1/ oz. Chicken breast, deli-style 1/ oz. Ground beef (Less thab 10% fat) 1/ oz. Lean Canadian Bacon 1 oz. Turkey breast, skinless 1/ oz. Turkey breast, deli-style 1/ oz. Turkey, ground 3 strips Turkey bacon Seafood 1/ oz. Bass (sea) 1/ oz. Bluefish 1/ oz. Calamari 1/ oz. Catfish 1/ oz. Cod 1/ oz. Clams 1/ oz. Crabmeat 1/ oz. Haddock 1/ oz. Halibut 1/ oz. Lobster 1/ oz. Salmon 1 oz. Sardines 1/ oz. Scallops 1/ oz. Snapper 1/ oz. Swordfish 1/ oz. Shrimp 1/ oz. Trout 1 oz. Tuna (steak) 1 oz. Tuna, canned in water Eggs and Dairy 2 Egg whites / cup Egg substitute 1 oz. Cheese, nonfat / cup Cottage cheese, lowfat
Moderately Favorables
Beef and other meats 1 oz. Beef (lean cuts) 1 oz. Chicken, skinless, darkmeat 1 oz. Corned beef, lean 1/ oz. Duck 1 oz. Ham, lean 1/ oz. Ham deli-style 1 oz. Lamb, lean 1 oz. Pork, lean 1 oz. Pork Chop 1 oz. Turkey skinless, dark meat 1 oz. Veal
Unfavorable
Beef and other meats 3/ slices bacon, pork 1 oz. Beef, fatty cuts 1/ oz. Beef ground (>10% fat) 1 link Hotdog, beef or pork 1 link Hotdog, chicken or turkey 1 oz. Pepperoni 1 oz. Salami 2 links Sausage, pork 2 patties Sausage, pork
Block Reference Guide Carbohydrates - portion sizes that = 1 carbohydrate block Favorable Carbohydrate Sources
4 large Artichoke 1 cup Artichoke Hearts 1 cup Asparagus (12 spears) 1/ cups Beans, green or wax / cup Beans, black 3 cups Bok choy 3 cups Broccoli 1/ cups Brussel sprouts 3 cups Cabbage 4 cups Cauliflower / cup Chickpeas 2 cups Collard greens 1/ cups Eggplant / cup Hummus 2 cups Kale / cup Kidney beans 1 cup Leeks / cup Lentils 2 cups Mushrooms (boiled) / cup Onions, chopped (boiled) 1 cup Okra, sliced 1 cup Sauerkraut 2 cups Spaghetti squash 3/ cups Spinach 2/ cups Swiss chard 1/ cups Turnip, mashed 4 cups Turnip greens 2 cups Yellow squash 2 cups Zucchini Raw Vegetables 10 cups Alfalfa sprouts 4 cups Bamboo shoots 3 cups Bean sprouts 4 cups Broccoli 4 cups Cabbage, shredded 4 cups Cauliflower pieces 2 cups Celery, sliced / cup Chick peas 4 cups Cucumber, sliced 10 cups Endive, chopped 2 Green or red peppers 2 cups Green or red peppers, chopped 2 cups Jalapeo peppers 2 heads Lettuce, iceberg 10 cups Lettuce, romaine, chopped 4 cups Mushrooms, chopped 1/ cup Onions, chopped 4 cups Radishes, sliced
Unfavorable
Cooked Vegetables / cup Acorn squash / cup Beans, baked / cup Beans, refried / cup Beets, sliced / cup Butternut squash 1 Carrot 1 cup Carrots, sliced 1 cup Carrots, shredded / cup Corn 5 French fries / cup Lima beans / cup Parsnips / cup Peas / cup Pinto beans / cup Potato, baked / cup Potato, boiled / cup Potato, mashed / cup Sweet potato, baked / cup Sweet potato, mashed Fruits / Banana / melon Cantalope / cup Cantalope, cubed / cup Cranberries 3 tsp Cranberry sauce 2 Dates 1 Fig / cup Guava / cup Honeydew melon, cubed / cup Mango, sliced
Block Reference Guide Fat - portion sizes that = 1 fat block Favorable Fat Sources
/ tsp. Almond butter / tsp Almond oil 1 tsp. Almonds (slivered) 3 Almonds (whole) 1 tbsp. Avocado 2 Cashews 1 tbsp Guacamole 1 Macadamia nut 3 Olives / tsp. Olive oil / tsp. olive oil plus vinegar to taste, olive oil and vinegar dressing 6 Peanuts / tsp. Peanut butter, natural / tsp. Peanut oil 3 Pistachios / tsp. Sesame oil / tsp. Tahini
Moderately Favorable
/ tsp. Canola oil / tsp. Mayonaise, regular 1 tsp. Mayonaise, light / tsp. Sesame oil / tsp. Soybean oil / tsp. Walnuts, shelled and chopped
Unfavorable
2 tsp. Bacon bits, imitation / tsp. Butter / tbsp. Cream (half and half) 1 tsp. Cream cheese 2 tsp. Cream cheese, light / tsp. Lard / tbsp. Sour cream 1 tbsp. Sour cream, light / tsp. Vegetable shortening
Hormones
Bodys natural chemical regulators affecting your cardiovascular, immune, reproductive and central nervous systems. Types of actions: raise/lower blood pressure, stimulate/depress immune system, increase/decrease oxygen, increase/reduce inflammation, store/burn fat.
Insulin
Storage hormone used by the body to keep blood sugar levels within an acceptable range by storing it as energy in the form of fat. Released by your body in response to elevated blood sugar levels Chronically high blood sugar levels (from a diet high in carbohydrates and sugar) leads to insulin resistance, which can lead to Type II Diabetes. Can be regulated effectively through diet and exercise.
Glucagon
Released by the body when you eat protein. Releases stored sugars (fat) for use as energy for your brain and body
Protein
Complete protein (the usable form of protein by your body) contains all 8 essential amino acids and is derived only from animal sources (meat, poultry, eggs, dairy) Makes up your tissues from hair, skin and nails to muscles and tendons Crucial for adding new muscle. In limited amounts, growth slows and the body begins to break down muscle tissue. Vital for the health of your immune system General rule of thumb eat 0.5 g / pound of bodyweight per day
Carbohydrates
Multiple dietary forms fruits, vegetables, starches, grains, sugars Converted by your body in the liver to glucose, a usable energy source. Primary source of energy for your brain (uses 60% of all glucose you take in.) Your blood glucose levels are regulated by insulin which acts as a storage hormone. It shuttles unused glucose in the blood stream to muscle tissue where it can be stored in the form of glycogen or to fat, stored as triglycerides. Unusable until released by the hormone glucagon which is moderated by protein consumption
Fat
Dense energy source (more than 2x calories per gram of protein or carbs) Preferred source of energy by the body (both dietary and stored) Types of dietary fat o Mono-unsaturated - avocados, olives, seeds, nuts. o Poly-unsaturated Omega 3 fish oil, flax, chia seeds. Very important to human body. Anti-inflammatory. Lower the risk of heart disease and heart attacks. Omega 6 grains, peanuts, soy, most vegetable oils, grain-fed beef. Highly inflammatory and over-abundant in a typical diet. o Healthy ratio of Omega 3 to Omega 6 is 1:4 or less o Cholesterol brain is made of it. Body requires it. Precursor to vitamin D.
WHAT IS CROSSFIT?
CrossFit is a strength and conditioning program that is broad, general and scalable for all ages and athletic abilities. CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squating, lifting, running) executed at high intensity.
WHAT IS FITNESS?
CrossFit uses three standards to define fitness. 1. 10 GENERAL PHYSICAL SKILLS - An Individuals fitness level is defined by their competence in each catagory. Cardiovascular/respiratory endurance - The ability of body systems to gather, process and deliver oxygen. Stamina - The ability of body systems to process, deliver, store and utilize energy. Strength - The ability of a muscular unit, or combination of muscular units to apply force. Flexibility- The ability to maximize the range of motion at a given joint. Power- The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Speed - The ability to minimize the time cycle of a repeated movement. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. Agility - The ability to minimize transition time from one movement pattern to another. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. Accuracy - The ability to control movement in a given direction or at a given intensity.
2. HOPPER METHOD - An Individuals capacity to perform well at any given task regardless of the weight, reps, sequence or environmental conditions. 3. ENERGY PATHWAYS - There are three metabolic pathways that provide energy to the human body. An individuals fitness level is defined by their competency in all three pathways. Phosphagen - The ability of body systems activity lasting less than 10 seconds. Glycolytic - Activity lasting up to several minutes. Oxidative - Low powered activity lasting in excess of several minutes.
SPORT
Mastery of a skill
GYMNASTICS
Body control
METOBOLIC CONDITIONING
Cardiovascular competency
NUTRITION
Molecular foundation
APPRENTICE
ELITE
(minimum requirements) 80% compliance each section
BASELINE WORKOUT
Push Ups - m-20; w-20 (knees) Sit Ups - in 2 minutes - 45 Pull Ups - m-3; w-20 (jumping)
Push Ups - m-40; w-40 (knees) Sit Ups in 2 minutes - 65 Pull Ups - m-15; w-1
Squats - 55 in 2 minutes
Squats - 80 in 2 minutes
Burpees in 1 min - 10 Dips - m-10; w-2 Box jumps - 30 reps non-stop, 24" box Toes to bar - m-20; w-5 hollow rocks (limbs fully extended) - 30 ghd combo extension - 50 ghd sit ups - 50
Push ups - m-65; w-30 (toes) Sit Ups in 2 minutes - 90 Pull Ups - m-30; w-12 "L" Pull Ups - m-10; w-5 ("chair" pos) Squats - 100 in 2 minutes Pistols - 5 each leg Burpees in 1 min - 20 Dips - m-20; w-10
Push Ups - m-100; w-55 Sit Ups in 2 minutes - 110 Pull Ups - m-40; w-28 "L" Pull Ups - m-20; w-10 ("chair" pos) Squats - 115 in 2 minutes Pistols - 10 each leg Burpees in 1 min - 28 Dips - m-28; w-18 Box jumps - 20 reps non-stop, 32" box Toes to bar to inverted - m-15; w-5 hollow rocks (limbs fully extended) - 50
Squat Thrusts - 20 continuous Dips - m-5; w-5 (black rb) Flexed Arm Hang - 60 sec Box Jumps - 15 reps non stop, 12" box tuck hold - hanging from bar - 45" hollow rocks in tuck - 30 prone cobra - 3 minute hold prone bridge (plank) hold - 2 min lateral bridge hold (ea side) - 1 min Rope Climb - m-2 trips; w-1 trip
Box Jumps - 20 reps non-stop, 20" Box Knees to Elbows - m-15; w-10 hollow rocks (limbs vertical) - 30 ghd combo extension - 25 ghd sit ups - 25
Rope Climb - m-2 trips, down no feet Rope Climb - w-1 trip, down no feet
Rope Climb - m-1 trips from seated, no feet Rope Climb - m-2 trips from seated in "L" Rope Climb - w-1 trip, no feet Rope Climb - w-1 trip, in "L" 1 arm handstand hold - wall - 10 sec headstand pike press - 15 Freestanding handstand - 10 sec Handstand straddle press - against wall Handstand pike press - against wall Handstand on paralettes - 5 sec 6' elevated shoulder roll Walk on hands - 30' headstand to handstand - 5 reps Freestanding handstand - 45 sec Handstand straddle press Handstand pike press Handstand pirouette
Handstand hold (against wall) - 20 sec Handstand hold (against wall) - 90 sec Headstand (freestanding) Headstand straddle press - 15 Teeter totters - 10 ea side
GYMNASTIC MOVEMENTS
dive roll / 3' elevated shoulder roll Handstand forward roll Cartwheel Chair Sit - 45" "L" Sit - 15" ring chair sit - m-30 sec, w-15 sec ring support - m-30", w-15" ring dips - m-7; w-20 (jumping) False grip hang / 30" pbar support walk (d&b) - m-2x; w-1x Pbar sup walk f/b - m-2x w-1x Pbar swings - legs to 45 deg - 15x Pbar swings - legs to 90 deg Backward shoulder roll Backward roll Inverted hang (rings) front/rear lever (1 leg tucked) to 45 deg
"Opposite" side cartwheel "L" Sit - 50" ring "L" sit - m-20 sec; w-10 sec ring dips - m-13; w-2 Muscle up - m-1; w-5 (w/ mini rb) pbar low support walk - m-2x; w-1x Pbar swing to bar dismount Back extension roll bent arms front/rear lever (1 leg tucked) to 90 deg Back Pullover - 1x Handstand push ups - m-7; w-1 Skin the cat - 15x Iron Cross from elbows - 5
Roundoff "L" Sit - 1:45 ring "L" sit - m-45 sec; w-30 sec ring dips - m-20; w-6 Muscle Ups - m-10; w-1 Back kip/roll up to support (rings) - 1 P Bar swing to handstand hold back extension roll straight arms front / rear lever (both legs straight) to 45 deg Back Pullover - 10x Handstand push ups - m-15; w-5 Skin the cat - 25x Iron Cross Glide kip
APPRENTICE
WEIGHTLIFTING
(minimum requirements) 65% compliance each section Back Squat - 1/2 bw Front Squat - 1/2 bw Deadlift - 3/4 bw Shoulder Press - 1/4 bw Bench Press - m-3/4 bw; w-1/3 bw Overhead squat - 1/4 bw medicine ball cleans - 15 reps Snatch - broomstick Jerk - broomstick push press, 15x - m-55 lbs, w-35 lbs
(minimum requirements) 70% compliance each section Back Squat - bw Front Squat - 3/4 bw Deadlift - 1 1/2x bw Shoulder Press - 1/2 bw Bench Press - m-bw; w-2/3 bw Overhead squat - 1/2 bw Clean - 2/3 bw Snatch - 1/3 bw Jerk - 1/2 bw push press, 15x - m-65 lbs, w-45 lbs Thrusters, 15x - m-75 lbs, w-45 lbs Wall Ball, 20x - m- 16 lbs, w-12 lbs
(minimum requirements) 75% compliance each section Back Squat - 1 1/2x bw Front Squat - bw Deadlift - 2x bw Shoulder Press - m-3/4 bw; w-2/3 bw Bench Press - m-1 1/4x bw; w-3/4 bw Overhead squat - 1x bw Clean - bw Snatch - 3/4 bw Jerk - bw push press, 15x - m-75 lbs, w-55 lbs Thrusters, 15x - m-95 lbs, w-65 lbs Wall Ball, 40x - m-20 lbs, w-14 lbs
(minimum requirements) 80% compliance each section Back Squat - 2x bw Front Squat - 1 1/2x bw Deadlift - 2 1/2x bw Shoulder press - m-bw; w-3/4 bw Bench Press - m-1 1/2x bw; w-bw Overhead squat - 1x bw - 15 reps Clean - 1 1/4 bw Snatch - 1 1/8 bw Jerk - 1 1/4x bw push press, 15x - m-85 lbs, w-65 lbs Thrusters, 15x - m-115 lbs, w-75 lbs Wall Ball, 55x - m-20 lbs, w-14 lbs
run
400m run - m-2:15; w-2:25 800m run - m-4:30; w-4:50 1 mile run - m-9:15; w-10:00 5k - m-25:00, w 28:00
400m run - m-1:45; w-1:55 800m run - m-3:40; w-4:00 1 mile run - m-7:30; w-8:10 5k - m-22:30, w-25:30 10k - m-45:00; w-47:00 500m - m-1:45, w-2:00 1,000m - m-3:55, w-4:30
400m run - m-1:25; w-1:35 400m run - m-1:10; w-1:20 800m run - m-3:00; w-3:20 800m run - m-2:35; w-2:55 1 mile run - m-6:10; w-6:50 1 mile run - m-5:30; w-6:00 5k - m-19:00, w-22:00 5k - m-17:45, w-20:45 10k - m-40:00; w-42:30 10k - m-38:15; w-40:45 500m - m-1:34, w-1:50 500m - m-1:29, w-1:40 1,000m - m-3:25, w-4:00 1,000m - m-3:15, w-3:50 2,000m - m-7:15, w-8:25 2,000m - m-6:50; w-8:00 500 jumps (multi-patterns - hop, run, cross, 75 crossovers (no miss) 40 double unders (no miss) 90 double unders (no miss)
COMBINED WORKOUTS
"Jackie" men - no assistance - 12:00 "Nancy" - m - as written - complete "Grace" - as written - complete "Jackie" women-jumping pull ups - 12:00"Nancy" - w - 65# - complete "Isabel" - as written - complete "Helen" - m- 24 kg - 11:00 "Fight Gone Bad" - as written - m-245, w-22 "Elizabeth" - as written - complete "Helen" - w - 16kg & j pull ups - 12:30 "Fran" - as written - m-7:30, w-10:00 "karen" - m - 18# ball - 12:00 "karen" - w - 10# ball - 10:00
GOALS
Notes
Notes