Healthy Halloween!

It being Halloween and all, I thought I would share a few words on food. No, not candy.

I started eating in the Zone on July 11th of this year and it has been one of the best things I have ever done for myself. If you are unfamiliar with the Zone diet, I suggest you get with the program sister! Read Enter the Zone by Barry Sears to get started. In a few words, Dr. Sears suggests that eating in the zone (40% carbohydrates/30% protein/30% fat), will produce a healthy and balanced hormonal response to food and effectively ward off many of the diseases and ailments that plague our bodies. It is much more complex than this, I strongly recommend you read the book.

For me and others striving to attain optimal health, good nutritious food is key.
In fact, it was only when I introduced more low GI fruits and vegetables in Zone proportioned meals into my diet that I was able to make tremendous gains in my Crossfit training. In the last few months, I've been able to loose fat, while continuing to make steady progress on all of my lifts and shaved minutes off my WOD time's. Although it can be a bit time consuming, the results are definitely worth it!

Thank Goodness for Mondays....

It’s a funny how every Friday just as my work day comes to an end, so does my diet.
This can be attributed to various things; poor planning, bad decisions, bad influences, being under the influences, etc., etc. Whatever the case may be, it is a sure bet that from the moment I get off work on Friday I am already thinking of where I can catch my next cheat meal!
Monday mornings mark the end of my unhealthy eating binge and get back into the Zone. Thank God for Mondays! Its a vicious cycle, I know.

7:45 am:
3 ounces of Tuna w/ mayo
2 slices of Lifestyle Bread
=3 blocks

12:15:
Greek Yogurt
1/2 cup unsweetened Applesuce
6 Almonds
sprinkle of Cinnimon
=2 Blocks

3:15pm
1 PowerBar Builder Bar
=3 Blocks

7:00pm
Cashew chicken salad
a few hefty bits of chocalate, peanutbutter pie (couldn't resist...mmm)
=3 Blocks(+fat, carb)

No workout today :(

A good day at CFO

"Lynne"
Today's WOD on the Crossfit National site was 5 Rounds of max number of reps:
- bench press @ bodywieght*
-pull ups
With 3 minutes of rest between rounds

This workout wasn't timed, instead your score was the total number of reps at the end of the 5 Rounds.

*Since, I am far from being able to bench my body wieght, I worked at a wieght that was about 90% of my max: 77#

My final score= 86
Breakdown: 5/10, 7/16PR, 6/13, 6/10, 6/7

Unfortunately, I can't remember the last time I did this workout so I can't compare this score to my previous one. However, I can say that I would never have been able to bench press this weight for this many reps. just a few months ago. It felt great to workout with a heavier load and actually get the weight up!!! Today was the first time since I started doing my 5x5 strength workouts that I truly noticed a difference in my performance. I am super excited to see that I am slowly but surely making strength gains.
As if that wasn't enough excitement for today, I also got a PR in kipping pull ups. Hooray, they are finally coming together!

Here I go......

After three days of writing, saving and rewriting this post, I'm finally gonna publish it!!!
The purpose of this blog is to serve as means by which I can effectively record all aspects of my training. I welcome and encourage any comments/thoughts you'd like to offer and hope to gain some new insight from fellow crossfitters, zoners, and anyone that may share a similar interest.

7:30 am

Nonfat Greek yogurt

1 kiwi

3 Macadamia nuts
=2 Blocks

10:30 am

3 ounces of Ground Buffalo meat

1 1/2 cup strawberries
1/2 slice of Lifestyles bread (low GI)

=2 Blocks

1:30 pm
2/3 Raw Food Bar-Protien Bar
=2 Blocks

I am completely hooked on this protein bar!
I know, I know, energy/protien bars get such a bad rap, but as a woman on the go, I have to have a back up plan. As a self proclaimed bar junky, I've tried many and I must say this one has them beat! Although its not comparable to eating a real meal, its carbohydrate to protein ratio are right on. Not to mention raw and organic. And..... it tastes grrrreat!

Nutrition Facts

Serving size: one bar (68g)

	Amount/serving	% DV*
Total Fat	13g	20%
Saturated fat	1.6g	8%
Total Carbohydrate	33g	11%
Total Dietary Fiber	9g	36%
Trans Fatty Acids	0g
Sugars	22g
Cholesterol	0mg	0%
Protein	22g
Sodium	5mg	1%
Calories	330
Fat Calories	117

Vitamin A 0% • Vitamin C 0% • Calcium 11% • Iron 11%

80% Raw
22g Organic Protein
9g Dietary Fiber
Alkaline Forming
No Soy, No Whey
Non-GMO
No Trans Fats
No Refined Sugars
No Dairy
2000 mg. Phytonutrient Rich Organic BioSproutsTM
***Although this bar appears to be pretty safe, it may have a high glycemic index, which is precisely why I would only recommend it as a last resort meal.

3:30 pm
Crossfit Workout (wod:rest day)
-Back Squat 5x5
45/75/85/90x3/100x2/110 (3 work sets of 5 reps.)


5:15 pm
1/2 cup of egg whites
1 cup of broccoli
1.5 cup Brussels sprouts

1/2 cup strawberries
1 tbs natural peanut butter
=2 Blocks

8:15

3/4 cup Nonfat Cottage Cheese
1/3 cup Almond meal, flax meal (mixed)
162 grams frozen berry medley
=3 Blocks


=11 total Zone Blocks eaten today....mmm....