A tough leg and core workout at last nights class. Great effort to everyone who made it out especially those who did heavy deadlifts the night before.
WOD
21 Thrusters 95/65 lbs
Sprint 100 M
21 Sumo Deadlift High Pulls 95/65
Sprint 100 M 2 rounds
21 Front Squat 95/65 lbs
Broad Jump 100 M
21 Box Jumps
*set up 1 bar (95 lbs for guys/ 65 lbs for girls) and storm through this tough circuit.
**scale weight as required**
post times and weight to comments
DINING OUT AND THE ZONE
After a long chaotic week we usually go out for dinner on Friday nights.....ahhhhhh....just the thought of someone else cooking and cleaning up....other than me.....makes me smile ALOT! Tonight we are meeting up with Julie for dinner - for those of you who have not yet had the pleasue of meeting julie at CF - she has had incredible success to date on both the zone and CF exercise program. I know she was a little worried about eating out so soon into the program but by following these tips eating out in the zone is easy.
Dining Out on the Zone Diet
Concentrate on protein. What does this mean? It means don't carb up with lots of bread, desserts, drinks, or sides like potatoes. Remember the balance of the Zone Diet!
Concentrate on protein. More? Yes, more. Eat things that you know are good protein sources. Choose chicken. If you must splurge, then have the beef tenderloin or the pork, but watch the fat!
Watch the Fat. Trim your beef or pork of visible fat. Don't order food that's breaded- it's loaded with carbs and fat both. Bad news on the Zone Diet
Portion Control. When you look at a Zone Diet meal you will see that you probably don't require a 12 ounce steak. You should probably eat in the 4-6 ounce range to stay on your Zone Diet, right? So order a 12 ounce steak (and a doggie bag right away!), and when it arrives, immediately divide it into an appropriate sized portion and put the rest in a doggy bag. ( as in the wedding example- if someone looks at you like you are from outer space for doing this just flex your muscles and smile...)
Preload. Do you have a tendency to eat too much when you eat out? Use some tricks when eating on the Zone Diet. Preload with things such as a salad, water, or other low-calorie, high-volume foods. Then, when the calorie-intense foods come, you won't feel like overeating.
Understand Your Food. Order foods that you have an understanding of nutritionally, and avoid foods that are complex mixtures, such as casseroles, lasagnas, quiche, soups, etc, unless you know they are Zone Diet food.
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