Archives for September 2009

Overhead Squats and Burpees

Skill Test: H-Sit Test


Skill Work: Overhead Squats


21 – 15 – 9 rep rounds of:

  • Overhead Squats (PVC – 15 lb.)
  • Burpees





Eileen’s Successes Continue

Eileen has stepped up to the plate and really dug in, learning on a consistent basis about her diet.  What her intakes were, what they should be.  She has been giving it a very solid effort and has been a really great example of what happens when you make even small changes.  Many feel it IS an all or nothing game, and can't conceive of taking it on.  But it isn't.  Just like anything, it's a learning process to get better and everyone approaches from a different way.  The biggest take-home from her experience is that just making small changes makes a big difference.  Then, maybe you can make more changes down the road once these ones have become a normal part of your life. 



I think I am living proof that even the most sugar-addicted
amongst us can make radical changes without doing anything perfectly, or even
near perfectly.

 I’m not zoning by the book.  Or should I say by
the scale.  The most I could commit to was to try, and I mean try, to eat
the eyeball appropriate amounts of proteins carbs and fats in each meal. 
I have bought a lot of fish and fake soy meats because I am still a veggie. 
The verdict on soy meats for the crossfit zone is mixed at best.  The
easiest way for me to get carbs thru veggies is to keep buying pre-made
broccoli salads at new frontiers. I know they are not officially zone
appropriate.  I have substituted my cravings for carbs with large handfuls
of mixed nuts throughout the day.  I know I eat far more nuts than I would
be allowed on a strict diet.  Given the unpredictability of many of my
days, my snacks are sometimes natural energy bars which are not balanced zone
bars, or handfuls of nuts on the run.  On many days I still drink a coffee
with sweetened creamer – DREADED SUGAR.   Until last week I had
one or two beers each night. 

 What I have done is cut out TOTALLY – all breads,
burritos, rice, bagels, potatoes, and grains.  Not to mention an absolute
moratorium on candies, chocolates, cereals, munchies or chips. While I did 90
percent of this months ago, it’s only been about three weeks that I’m
doing it totally.  In the last week I decided to give up the daily beers
and drink once (maybe twice) per week.

 WHAT INCREDIBLE RESULTS!  Three weeks in and I eat less
than I have in years.  I don’t suffer from cravings.  I go to
crossfit when I can, which is from 2 –4 times a week and am back to
taking tennis lessons which are heavy aerobic workouts.  The body fat is
melting.  I mean melting.  Radically fast.  I’m thinner
and leaner and stronger than ever.  I believe I may even see definition in
my midsection if I keep this up.  Unheard of!  I feel good about myself
and even proud to be doing this – this imperfect diet change, for only
three weeks.

 Perfection has never been my thing.  I don’t
think  I do anything in my life “as prescribed”.  But
giving it my “scaled” best is actually enough.  What an
amazingly positive lesson to be living when so often it seems that if you can’t
do it perfectly, don’t do it at all.     Thanks

Keep up the good work, Eileen!  Congratulations!



2 Rounds of:

  • 1:00 Jump Rope
  • 1:00 Basic Dot Drill (wmv) (mov)
  • 50m Run

Skill Test: Standing Long Jump Test

Skill Review: Thrusters

WOD: "Joey"

15 – 12 – 9

  • Broad Jumps
  • Thrusters
  • Pullups 




AMRAP in 12 Minutes





Hang Power Snatch

Buy In:IMG_9264
100m Run
5 Squats
1:00 Jump Rope
5 Pushups

5 Forward rolls
15 Burpees
15 Hang Power Snatches, 5-15#
4 Forward rolls
12 Burpees
12 Hang Power Snatches, 5-15#
3 Forward rolls
9 Burpees
9 Hang Power Snatches, 5-15#

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Future CrossFit Flagstaff Kids!!

Beautiful Form!!

Buy In:
3 x 
10 Tuck jumps => 1 Forward roll1 => 10 Side to side hops => 1 Forward rolls => 5 Overhead squats (pvc) =>50 M run

Do the following three times
20 Box jumps
3 rounds of
3 Push ups
6 Pull ups or progressions 
9 Squats

Cash Out:
2 x 
3 Handstand attempts
1 time through Burgener warm up

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Notes on Nutrition

courtesy CrossFit Brisbane

Why worry about Nutrition?

  • Nutrition is the foundation of CrossFit development … why? We need energy to perform, leanness associated with health
  • Exercise makes you strong/fit, Nutrition makes you lean/healthy
  • Everyone initially looses bodyfat if they hit the CrossFit
    schedule, at some point performance starts to plateau and fat loss
    stagnates.  Diet is the progression.
  • Carb/Sugar is the enemy
  • We need glucose for fuel but the amount that we can store is
    limited and the impact of excess glucose is hugely negative -> body
    fat, poor energy/mood, ill health
  • We are the only animals that will eat excessive sugar
  • We need to avoid hyperinsulinemia -> chronic and acute elevation
    of insulin as a result of habitual consumption of excess carbohydrate
    “get fat while you sleep”
  • We see two body composition problems resulting from
    hyperinsulinemia  … FAT and SKINNY FAT  … both have bad long term
    health outcomes
  • To avoid health (and weight) problems we need to understand the insulin response and how it affects our bodies
  • Life is not fair, different people/different sensitivity, get over it and do what is right for you
  • Eating high carb results in the daily roller coaster ride -  7am
    slow start, 10am hunger, 2pm sleepiness, 6pm crankiness, 10pm chocolate
  • “Zero sugar/Zero calories” is a myth if the product produces an insulin response
  • Fat does not make you fat, Carb makes you fat.  Dietary fat does not
    equal body fat.  Fat affects your metabolism and is necessary for
    survival.  Fat is hormonally neutral, Carb results in Insulin
    secretion, Protein in Glucagon secretion (simplistic explanation). 
    However, bad fat can make you unhealthy.
  • Insulin allows the cells to accept glucose with excess converted to
    bodyfat, Glucagon allows the cells to release fat.  A balance of
    hormones is optimal.  See definitions at the end of document
  • Google Taubes eg … Cows starving fat with artificially maintained high insulin
  • Genetics play a role, but you make the choices that allow the gene to be expressed or repressed, eg alcoholism
  • We are one meal away from managing insulin.  Our next meal matters.
  • Treat food like a drug

So what should we do?

  • Eat for performance/energy balance -> health/leaness will follow
  • Eat enough protein for your lean body mass but not more … “feed the muscle not the fat”
  • Eat a balanced meal, meaning 40%C / 30%P / 30%F at each meal to control hormone (insulin) response
  • Eat within 30 mins of waking up, must eat breakfast
  • Eat within 30 mins of going to sleep
  • Eat every 3-4 hours
  • Typically three big meals and 2 snacks (adjust snacks to get balance)
  • Avoid High GI foods – Low GI foods have a limited shelf life and
    are typically found on the outer perimeter of the supermarket (if you
    can catch it or grow it you probably are ok to eat it”
  • We have a concept of favourable and unfavourable foods. 
    Unfavourable have typically negative factors associated, either bad
    fats (saturated/trans) or are high GI (high insulin response)
  • Eat good Fat
  • Increase water consumption
  • Learn & understand what you are putting into your body.  You
    are in control of your health.  You are not a victim.  The victims are
    only ever the people that care for you that have to tolerate your poor

The crossfit prescription

Meat & Veg, Nuts & Seeds, some fruit, little starch, no sugar,
Keep intake to levels that will support exercise but not body fat.”

The Zone – understanding the CrossFit Nutrition plan

  • Simply a practical way to achieve hormonal balance
  • 40/30/30 at each meal in correct quantities
  • We use a concept of “blocks” to work out how much food you need to eat
  • One block PRO = 7 grams, CHO (carb) = 9 grams, FAT = 1.5 grams
  • One block of each means a balanced meal (minimal hormonal change) of size “1 block”
  • The block is the amount of that macronutrient (CHO, PRO, FAT) that
    we derive from the food that we intake.  The amount that we need to
    intake is higher. Eg, ~ 30grams of tuna eaten = 1 block,  7grams of
    derived pro
  • It is a bit confusing at the start but you will quickly work it out
  • Once I know what a block looks like for the foods I want to eat it is simple to “build” a healthy meal
  • There is an amount of protein that is right for your body composition (lean muscle mass) and activity level
  • LBM(lbs) * .7 / 7 = number of blocks per day for the typical
    CrossFitter. Another way … Medium Female = 11 blocks, Medium Male = 17
    blocks … start with that!
  • Break it up over the day sensibly

What everyone says …

  • “I eat pretty well”
  • “I think my diet is ok”
  • “I don’t eat much sugar”
  • “What will I eat?”
  • “I will get hungry”

The reality …

  • if you are overweight or skinny fat, your diet sucks
  • You can eat well (ie good food choices) but in the wrong quantities and balance and have poor nutrition
  • Energy levels & body fat are the best indicators of sugar in your diet
  • You need to take time to learn to eat different stuff in different proportions at different times
  • You will have trouble eating all of the food!!

The “No” list
Remove the following things from your diet (this is your NO list):-

  • NO Bread
  • NO Potatoes or Starchy vegetables
  • NO Softdrink (includes anything that is low/no sugar, eg Coke Zero etc, if it comes in a can do not drink it)
  • NO High GI or sports drinks (eg fruit juice, powerade, cordial)
  • NO Alcohol
  • NO Fried Food
  • NO Sugar
  • NO Pasta or noodles
  • NO White rice
  • NO Saturated fat
  • NO Icecream
  • NO rice cakes, crackers or biscuits
  • NO energy drinks

If you choose to eat No list foods, be very careful with quantity and balance with FAT/PRO

What do I eat?

FATS ( a dash)
Good Fats

  • Olive oil
  • Avocado
  • Nuts
  • Fish oil

Unfavorable Fats

  • Fatty red meat
  • Egg yolks
  • Organ meats
  • Processed foods rich in trans fats

CARBS (2/3 a plate, 2 fists)


  • Most vegetables (except corn)
  • Most Fruits (except raisins and bananas)
  • Oatmeal, barley

Unfavorable Carbohydrates

  • Pasta, breads, cereals, bagels and potatoes
  • Bananas and raisins
  • Corn

PROTEIN (1/3 Plate, 1 fist)

  • Skinless Chicken
  • Turkey
  • Fish
  • Very lean cut of meat
  • Egg Whites
  • Low fat Dairy
  • Tofu
  • Soy meat substitutes


  • Equal portions of Fat/Carb/Protein
  • Milk
  • Yogurt (choose unsweetened natural)

Let’s get practical, how to start

  1. Small effective changes … no big bang!
  2. Buy a scale with Oz/Gram, $15 from the supermarket
  3. For one-two weeks record what and how much and when you eat.  Be honest.  Don’t try to adjust.  This is for you, not me
  4. Start eating regularly 5-7 times a day, eg 6am snack, 8am
    breakfast, 10am snack, 12pm lunch, 3pm snack, 7pm dinner, 9pm snack
    (crossfitters usually need 1 extra morning snack)
  5. Add fat and protein to every meal
  6. Eyeball method 2/3 carb, 1/3 pro + dash fat
  7. Good fats
  8. Lean protein (cottage cheese, cheese, ham good for breakkie)
  9. Standardise some meals … breakfast, snacks & lunch are low
    hanging fruit.  You don’t need variety. Change these to quick, balanced
    and consistent zone meals
  10. Dinner is tricky … attack it last once the rest of your diet is sorted
  11. Map the number of blocks that you should be eating against your
    daily schedule .. do the math.  Don’t eat more than 5 blocks in one
  12. Spend two weeks weighing and measuring, using the getzoned block
    chart, and start eating the right amount for your body.  Once you have
    done this for two weeks you will know how to estimate
  13. Talk to your coach in 2 weeks, we are here to help.  It is a
    gradual staged process that requires coaching.  After two weeks of
    experimenting, work out a meal plan with your coach.

Listen to your body and adjust as necessary.  It takes practice to get it right, just like the movements that we teach

  • Feeling shakey/sad/emotional -> not enough carb/blocks, too long between meals
  • Can’t get through the food, change the way you put together your blocks
  • Dropping too much weight, add fat 2x, 3x at each meal

Use the block charts to build a meal (
Eg 4 block lunch
PRO – 90g ham, 30g low fat mozzorella
FAT – ¼ avacado + 2 macadamias
CHO – apple, 1/3 bananna, coffee
Very quick, feel full

Personalise to things you want to eat!  The above meal works for me, but you might hate it.

What is the payback?

  • Lots of energy
  • Better training performance
  • Clearer thinking
  • Lean body
  • Improved health
  • Reduced food bill


  • CrossFit journal 15
  • CrossFit Journal 21
  • Both available for about $5 from CrossFit Store on
  • Bock chart from
  • “Enter the Zone” by Dr Barry Sears

Definitions from Wikipedia …

is a hormone with intensive effects on both metabolism and several
other body systems (eg, vascular compliance). Insulin causes most of
the body's cells to take up glucose from the blood (including liver,
muscle, and fat tissue cells), storing it as glycogen in the liver and
muscle, and stops use of fat as an energy source. When insulin is
absent (or low), glucose is not taken up by most body cells and the
body begins to use fat as an energy source (ie, transfer of lipids from
adipose tissue to the liver for mobilization as an energy source).

is an important hormone involved in carbohydrate metabolism. Produced
by the pancreas, it is released when the glucose level in the blood is
low (hypoglycemia), causing the liver to convert stored glycogen into
glucose and release it into the bloodstream. The action of glucagon is
thus opposite to that of insulin, which instructs the body's cells to
take in glucose from the blood in times of satiation.

Free Saturday Kids Class

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Hollow Rocks                                       AbMat Situps



Thursday, September 3


Jump, Squat, Pull