CrossFit Zone

Erin's Food Journal - Starting over

erin — Thu, 11 Dec 2008 22:39:34 GMT

DAY 1

Breakfast:
Large flake oatmeal, with mixed berries, vanilla protein powder, egg whites and coffee w/ cream.

Snack:
1 hard-boiled egg, apple sauce, almonds.

Snack:
1 hard-boiled egg, apple sauce, almonds.

Lunch:
Mango smoothie w/ protein powder and plain non-fat yogurt. Coffee w/ cream.

Snack:
1 hard-boiled egg, 1/4 cantaloupe, coffee w/ cream.

Jenika's Food Journal

Jenika — Wed, 24 Sep 2008 19:54:29 GMT

Monday Sept.22 Meal1 Coffee misto Meal2: turkey, plum, almonds Snack: coffee misto Meal3: 2 eggs, cheese, fruit cup, avocado Meal4: Turkey, tortilla chips, almonds All Zone meals: 9 blocks Tuesday Sept23: Meal 1 Coffe Misto Meal 2: Turkey, apple, almonds Meal 3: yogurt, fruit, coffee w half and half Meal 4: 2 oz chicken w curry. 1/2 cup cous cous Meal 5: 3 oz tuna, mayo, salad, 1 cup blueberries All Zone Meals: 11 blocks

Jenika's Workout Log

Jenika — Wed, 24 Sep 2008 19:58:18 GMT

Tuesday Sept 23.
Practiced Snatches:
Warmed up with Dowl;
Did Burgener Warm Up:
Then used 35lbs Bar and did
5 Hang Snatches
5 Mid thigh Snatches
5 Below the knee snatches
5 Snatches
2 rounds

Workout:
Lucky 7's
7 Box Jumps
7 Thrusters (25lbs dumbells)
7 Burpees
7 rounds

Time 10:21

Freaking INTENSE

Deanna's Workout Log

Admin — Tue, 09 Sep 2008 04:20:45 GMT

So today all I got to do was take Freddie for a run, Jamie and I were going to do FGB today but she couldn't make it out and then Sarah and I were going to do it after dinner but it got way too late. Tomorrow is another day.

Ran for about 20 minutes

Deanna's Food Journal

Admin — Sun, 07 Sep 2008 17:33:21 GMT

I can't wait to get started tomorrow! It is my last cheat day today

I am going to cut out all sugars except from fruits... so this means no pasta, bread, ice cream, and alcohol. Not a problem

Nothing tastes as good as the results feel!

Sarah's food journal

Sarah — Tue, 09 Sep 2008 04:17:16 GMT

Breakfast: Smoothie- yogurt, banana, brown rice milk, brown rice protein. Snack: brown rice cake & a hard boiled egg Lunch: Salad-steak, organic spring mix, cucumber, zuccinni, tomato, peppers, olive oil and balsamic vinegar Snack: Brown rice cake and brown rice protein shake Dinner: Stuffed peppers- brown rice, peppers, black beans, tomato sauce, onions, garlic, ground turkey MY SALAD WAS YUMMY DEE.....THANX

Sean's food journal

Sean — Tue, 09 Sep 2008 04:11:12 GMT

So this will be interesting Breakfast: bowl of mini wheats second breakfast (around 9:30):cup of coffee, bagel with cream cheese lunch: 2 cheeseburgers (there was a bbq at work today) snack: blue berry muffin 2nd snack: cheese and crackers dinner: tuna (a fillet that was huge) green beans and a mixed veg salad afterdinner snack: will be corn chips and salsa, I'm just waiting to type this before I eat overall verdict: lot of carbs, but that is normal for me also in terms ...

sean's training journal

Sean — Thu, 02 Oct 2008 20:01:12 GMT

So seeing as I have a fair bit of free time on my hands I thought I would start one of these so for Thursday 10 9 8 7 6 5 4 3 2 1 push ups thrusters (although I might have done push jerks, I can never remember which is which) 30lbs, which was a bit on the heavy side KB swings (done with a dumbbell) sit ups Time: 9:48 (ha ha Deanna) there are 12 flights of stairs in my building (20 stairs per) so I started on Tuesday running these and doing my burpie at the top, ...

Tyler's Food Journal

tyler — Fri, 12 Sep 2008 20:32:46 GMT

11 Sep 08

Snack - Apple

Breakfast - OJ Protein Shake, Bagel w/peanut butter & rasberry jam

Snack - Banana

Lunch - Halibut Fillet, Glass of Milk

Snack - Peanut Butter Granola Bar

Snack - Rice Chips

Post Workout - OJ Protein Shake

Supper - Salsa Chicken Breast, Corn & Salad, Milk

Water Intake for the Day - 3L (approx.)

What proportions of Macronutrients should I eat for my specific body type?

Admin — Fri, 03 Oct 2008 02:34:15 GMT

Metabolic Typing Excerpt from Winning By Losing Jillian Michaels You may be thinking that as long as you stay within your caloric range for the week, you can eat whatever you want. Although it�s true that at a basic level weight loss is simple math, there is more to losing weight and getting healthy than just numbers. As you restrict your caloric intake, it is absolutely essential that you eat the right kinds of food to build muscle, strengthen your immune system, and stay energized ...

Krista's Food Journal

klkitson — Tue, 09 Sep 2008 15:27:21 GMT

September 8, 2008

I'm eyeballing quantities these days...should probably start measuring again.

Breakfast - cottage cheese and blueberries...couple nuts
snack - kiwi, hard boiled egg, nuts
lunch - spinach salad (spinach, tomatoes, cucumbers, hard boiled egg, nuts)
snack - 1oz cheese, about 7 sugar peas, nuts
dinner - smoothie (mixed fruit, 1/2 scoop protein powder) peanut butter

Krista's Workout Journal

klkitson — Tue, 09 Sep 2008 16:26:13 GMT

September 8, 2008

35 minutes lunch spin class
Crossfit - Fight Gone Bad

Spanish Omelet

Admin — Wed, 01 Oct 2008 21:02:46 GMT

Spanish Omelet 3 blocks Ingredients: � cup of onions - chopped 1 medium green pepper - chopped 2 roma tomatoes - chopped 1 oz. candian bacon 1 � Tbsp. olive oil salt and pepper 1 oz. cheese � cup egg substitute 1 cup of strawberries 1 slice low carb whole wheat toast Instructions: Heat a non-stick over medium heat. Add olive oil, pepper, onion, tomatoes and Canadian bacon. Saute until soft and slightly browned. Beat eggs add salt & pepper and cook until ...

Mom's (Sandy)crazy food choices

Mom's crazy journal — Wed, 10 Sep 2008 04:39:10 GMT

Sept 9 Breakfast: 1/2 small weight watcher's bagel, 2 egg omelet, veggies sauteed in olive oil lunch: salmon & mayo in 1/2 Pita, 1/2 apple snack: wasa bread, cheese, ham slice dinner: cauliflower, salad, 2 sausages, glass wine snack: plain yogurt with ground almonds In Zone this is a balanced 10 block day.

Burpee Challenge!

Deanna — Mon, 22 Sep 2008 22:04:16 GMT

100 Day Burpee Challenge Details: 100 Day Burpee Challenge. Beginning Wednesday, October 1st, we are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day! The Rules: 1. Use Burgener's burpee standards for form (see examples below) 2. You can complete each day's burpees all at once, or broken up and done at different times throughout the day 3. If for some reason you miss a day, you have to make up all the missed burpees ...

Erin's food journal

erin — Tue, 09 Sep 2008 22:07:00 GMT

Day 1: Breakfast: Smoothie - 1/2 c low fat plain yogurt, 1 1/3 c raspberries, 2oz protein powder, 1/2 tsp PB Coffee w/ 1 tsp low fat cream Snack: 1 hardboiled egg, 1 oz cheese, 3 pickles, 2 wasa crackers, 2 tbsp avocado Lunch: Salad - 6 c romaine lettuce, 1 c tomato, 1 1/2 c mushrooms, 1/3 cucumber, 3 hardboiled eggs, 1 tsp olive oil, balsamic vinegar More later ... Snack: 1/2 strawberry yogurt zone perfect bar. H2O consumed so far today - 52oz. Okay. ...

Wednesday Sept. 24th

Jenika — Thu, 25 Sep 2008 03:54:14 GMT

1st Meal: coffee misto (1block)
2nd Meal: egg, cheese, english muffin (3 blocks)
3rd Meal: tuna, avocado, wrap (2 blocks)
Snack: turkey, apple, kiwi, almonds (3 blocks)
4th Meal: salmon, rooted veggies, 1 small peice dark chocolate ( 3blocks)
12 blocks.

It was hard today I was sooooo hungry!

No cook Protein Bars

Deanna — Wed, 24 Sep 2008 02:51:14 GMT

1 1/2 cup dry oatmeal 2 scoops chocolate whey protein 2 tbsp Flaxseeds or hemp hearts 1/4 cup Natural Peanut butter 1/2 cup water 1 tsp vanilla 1/2 cup raisins 1. Coat an 8x8 inch baking pan with cocnout oil. 2. In a large bowl, combine oatmeal, protein powder and flaxseeds. 3. In a seperate bowl, whisk together peanut butter, vanilla an water. 4. Add peanut butter mixture to dry ingredients and stir to form a sticky dough. 5. Stir or knead in raisins. 6. Using wet ...

Alycia's food journal :)

alycia — Wed, 17 Sep 2008 04:18:32 GMT

Monday Sept 16. Breakfast: egg, cheese, t-biscuit, butter snack: pear lunch: lean cuisine chicken tai. bottle of diet pepsi Dinner: pork chop + craisins. 8pm 4 cheesies. Tuesday Sept 17. Breakfast fruit cocktail. lunch: Tuna and balsalmic dressing Dinner: ww Pita pickles, lettuce, tomato, turkey, bacon, and light mayonnaise

Interesting article about not eating junk food!

Deanna — Thu, 18 Sep 2008 03:48:54 GMT

I've been interviewed a lot lately for fat loss teleseminars, radio shows, etc, and one question really caught my attention recently. I believe I was asked how I maintain so much discipline to always eat healthy and rarely ever cheat. Well, first of all, I don't always eat perfect, but if I do cheat, it's only a couple times a month and only when I eat out. So basically, I never keep any junk food at all in the house. And even when I do "cheat"... I still never eat french ...

Carpaccio di Salmone e Semi di Sesamo

Deanna — Thu, 18 Sep 2008 03:42:42 GMT

Carpaccio di Salmone e Semi di Sesamo (Salmon Carpaccio with Sesame Seeds)Salmon Carpaccio with Sesame Seeds 8 Block Meal Ingredients: 12 ounces smoked salmon juice of 1 lemon salt 2 tablespoons chives, minced 1 head arugula, thinly sliced 2 cups diced pineapple rinsed/drained 1 tablespoon Zone Extra Virgin Olive Oil 4 medium kiwi, sliced sesame seeds Instructions: Cut salmon into thin slices and place on a plate. Strain lemon juice and add salt, oil and chives. ...

Jamies Food Journal

JNewman — Fri, 12 Sep 2008 14:42:31 GMT

Seriously..we will see if I have time for this!! I will post later...!!
Stay Tuned

Spiced Caramelized Apples

Admin — Fri, 12 Sep 2008 23:46:33 GMT

Spiced Caramelized Apples Four servings, one block each Ingredients: 1 cup low-fat cottage cheese 2 teaspoon sugar 1 1/2 apples* 1 1/3 teaspoons olive oil 1/8 teaspoon allspice 1/4 teaspoon cinnamon Dash nutmeg 5 tablespoons water Instructions: In a saut� pan heat oil and sugar, stirring continuously until sugar melts. When sugar has melted, add apples and spices and stir to coat apples. Add 3 tablespoons water and stir occasionally to loosen apples. Cook apples ...

Pear and Chocolate mousse

Admin — Fri, 12 Sep 2008 23:45:27 GMT

4 Blocks or 2 � two block snacks Ingredients: 4 scoops Zone Protein Powder� 1� pears � core/chopped 2 teaspoons fructose 2 teaspoons almond oil 1 teaspoon unsweetened cocoa powder � teaspoon ground cinnamon 3 ice cubes 1 teaspoon chopped walnuts Instructions: Place all ingredients except for fructose, walnuts, and ice cubes in a blender. Blend well until mixture is even and add fructose and ice cubes, one at a time. Refrigerate for a few hours before serving. Garnish ...

Stuffed Peppers

Admin — Fri, 12 Sep 2008 23:43:48 GMT

Stuffed Peppers 4- 4 block meals Ingredients: 4 bell peppers 2 cups chopped tomato 1 cup chopped onion 1 cup black beans 2 tbs (dry) barley 1 cup corn 1.5 lb lean ground beef (<10%) cayenne pepper and curry powder (or other spices, to preference) 1 tbs olive oil 1 tbs sour cream Instructions: Preheat oven to 450� F. Slice the top off each pepper and remove seeds and membranes. Place cut-side down in a microwave-safe dish. Microwave on high 2�3 minutes, ...

Kickin' Chinese Cashew Chicken

Admin — Fri, 12 Sep 2008 23:42:31 GMT

Kickin' Chinese Cashew Chicken Everyone at my house loves it - this is enough for one person. Enjoy! 4 block meal Ingredients: 4 oz Boneless, skinless chicken breast, chunked 1 Handful of raw, unsalted Cashew nuts 1 tsp Canola oil 1/3 cup Chopped white onion 1/3 cup Chopped red/orange bell pepper 1/3 cup Chopped green bell pepper 1 clove Minced Garlic 1 tbsp Sirracha hot chili sauce 1 tsp ABC Kecap Manis (sweet soy sauce) 1 dash Teriyaki sauce 1 dash Ground ...

Mexican Chorizo Soup

Admin — Fri, 12 Sep 2008 23:41:23 GMT

Mexican Chorizo Soup 2 � 4 block meals Ingredients: 4 Chicken Chorizo Sausages (diced) � 42g protein 2 cloves garlic � chopped 1 large onion � chopped 1 green bell pepper chopped 1 � 15oz. can roasted diced tomatoes (drained) 1 8oz. can tomato sauce 2 tsp. hot sauce 1/4 cup canned black bean (rinsed/drained) 4 cups frozen chopped broccoli 2 oz. shredded Mexican blend cheese 6 corn chips - crushed Instructions: In a large pot saut� Chorizo for 2-3 minutes, ...

CrossFit Breakfast

Admin — Fri, 12 Sep 2008 23:39:18 GMT

Crossfit Breakfast Ingredients: 1- 6" Low Carb tortilla or Pita 1/4cup rinsed black beans 1/4 cup salsa 1/2 cup diced tomatoes 1/4 cup diced orange pieces 1/2 cup egg substitute, scrambled w/ olive oil spray 1 ounce canadian bacon, seared and diced 1 ounce grated cheese 2 Tbsp. diced avocado Cilantro to taste Instructions: Place low carb tortilla or pita on plate and sprinkle with 1/2 ounce grated cheese, microwave on high 20 seconds. Cover with blackbeans ...

Apple-Cinnamon Crepe

Admin — Fri, 12 Sep 2008 23:38:02 GMT

Apple-Cinnamon Crepe Servings: 2 servings of crepes (4 blocks each) From �Mastering the Zone� Ingredients: 2 whole eggs 6 ounces deli ham, diced fine 1/3 cup soy flour 1 cup 1-percent milk 1 red Delicious apples, peeled, cored and roughly chopped 2/3 cup unsweetened applesauce 2/3 cup cooked oatmeal 2 2/3 teaspoons olive oil 1/4 teaspoon cinnamon Instructions: In a small mixing bowl, combine eggs, soy flour and milk to form a batter. This amount of batter ...

How much Food am I supposed to eat?

Deanna — Fri, 12 Sep 2008 21:14:39 GMT

If you are wanting to follow the Zone "lifestyle" like your fellow CrossFitters please check out the following link to see how much food (blocks) you need to eat in a day. http://www.dbhonline.com/zoneful/p_calculator.htm

Running form

Sean — Fri, 12 Sep 2008 04:31:56 GMT

So I am going to add this here and you can take it as you want.........Let me first say I am not a running coach, or any kind of coach really and what follows worked for me, I started running this way without anyone really teaching me and this article I found online just helps explain a lot. I will say though if it hurts don't do it and no blaming me if something goes wrong, on the other hand if you finally stop getting shin splints and run a marathon in record time, I will take all the credit. ...

How do I add a Food Journal?

Deanna — Fri, 12 Sep 2008 20:59:28 GMT

So it sounds like there has been some problems with setting up a food journal. Here are the steps so you can start recording: 1. Register 2. Read each forum to familiarize yourself with the forum 3. Click on the 3rd tab called "Food Journals" 4. When the page opens there is a tab called "new topic" on the top left, click on the tab 5. You will need to post a subject ie: "Freddie's Food Journal" 6. Start posting your food intake for the day in the note ...

Asian Lettuce wraps

Deanna — Fri, 12 Sep 2008 04:01:05 GMT

16 Lettuce leaves 1lb ground chicken or turkey 1 tbs olive oil 1 large onion chopped 2 cloves fresh garlic, minced 1 tbs tamari sauce 1/4 cup hoisin sauce 2 teaspoons minced ginger 1 tbs rice vinegar 1 bunch green onions chopped 2 tsp 5 spice powder 1 (8oz) can water chestnuts chopped Directions: 1. Rinse whole lettuce leaves and pat dry, being careful not to tear them. Set aside. 2. In a medium skillet over medium heat, brown the ground chicken in 1 tbsp of olive ...

A great Nutrition website tool!

Deanna — Wed, 10 Sep 2008 05:04:32 GMT

Check out this website, there is pretty much anything that you need to know about nutrition is on this site. It has a calorie counter for who ever really wants to do that, not me Info about diets, fast food and vitamins!

The site is http://www.thedailyplate.com/

Check this Video on Why Nutrition is so important!

Admin — Sun, 07 Sep 2008 17:21:37 GMT

Check out this amazing video of Nicole Carroll from CrossFit HQ. This is a very important part in getting results. Without the nutrition intact you are only getting 1/2 of the potential results of the CrossFit program. Nutrition is the base of any program, not only CrossFit. Like Nicole talks about in the video, every level build on each other with the starting base of nutrition.

Lynn�s Quick and Spicy Chicken

Deanna — Sun, 07 Sep 2008 16:59:59 GMT

Lynn�s Quick and Spicy Chicken Two 4-block meals Ingredients: 8 ounces chicken (Perdue Shortcuts or roasted chicken or ground turkey or soy crumbles etc.) 1 10-ounce jar salsa, your choice, approximately 36 grams carbohydrates 1 cup black beans, rinsed/drained 1 10-ounce bag baby spinach Grated cheese, a sprinkling Instructions: Place a large non-stick skillet over medium high heat and spray with olive oil. Add your choice of protein and cook or heat thoroughly. Add ...

Grilled Turkey Salad With Mandarin Oranges

Deanna — Sun, 07 Sep 2008 16:58:55 GMT

Grilled Turkey Salad With Mandarin Oranges Turkey is the crowning glory of Thanksgiving Day. The day after that it�s fun to feast on leftovers. The day after that? It�s time to be creative to find ways to enjoy turkey leftovers. Here are some recipes adapted from Dr. Sears� �Zone-Perfect Meals in Minutes.� 1 lunch entree (4 blocks) Ingredients: 4 ounces cooked turkey breast, cubed 1 cup celery, finely sliced 3/4 cup red onion, finely sliced Romaine lettuce 1/2 cup Zoned ...

Spa Smoothie

Deanna — Sun, 07 Sep 2008 16:54:42 GMT

Spa Smoothie 3 blocks Serving size for typical female Ingredients: 1/2 cup blueberries (1 block carb) 1/3 cup mandarin oranges (1 block carb) 2/3 scoop soy protein powder (2 blocks protein) 1 1/2 teaspoons walnuts (3 blocks fat) 1/2 cup soy milk (1/2 block carb, 1/2 block protein) 1/4 cup plain yogurt (1/2 block carb, 1/2 block protein) Add 3 good-sized mint leaves (good for your stomach) Instructions: Add just a touch of fructose sometimes if the fruit is a bit ...