Monday 100802

Week 10: Deadlift 3, 3, 3+ @ 70%, 80%, 90%
Please be sure to use the spreadsheet

As we progress through this program the loads are increasing.  For instance the math today is not the literal 70%, 80%, 90%.  If I am an athlete with a 100# PR on my DL my actual load today is: 80#, 90#, 100#.  So please make sure to type in your numbers on the start page and check out the August tab, week 10.

Followed by: Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s"

Mainsite video today: Old school Zac Pine 7:23 on today's WOD – video [wmv] [mov]

Post time and loads to comments, also go to the mainsite and comment on how cool your coach Zac still is, even as an old man.

This is what you do when you have a fridge full of  farm share veggies

Everything but the kitchen sink, grilled chicken salad 
I know we've been featuring a lot of chicken salad, however this one is AMAZING BALLS!


  • Grilled chicken (6 breasts or 29 blocks of Protein)
  • Seasoning for chicken, salt-free Mrs. Dash grilling blend (so yummy)
  • 3 eggs (3P)
  • Yellow mustard
  • 1 lime (1C)
  • Curry powder
  • 4 cups celery chopped (2C)
  • 4 cups peppers chopped (2C)
  • 1 cup green onions chopped (1C)
  • 3 cups mexican zucchini chopped (1.5C)
  • 2 cup shredded cabbage, purple is the prettiest (0.5C)
  • Apricots, we used the ones we got from our farm share, so good (3 apricots = 1C)
  • Almonds shredded (1TBSP = 3F) 


This is a good one to do when you are prepping all your veggies for the week. Once you start chopping don't stop until all veggies in your fridge are chopped or shredded and in tupperwares or in this salad.  Fire up the grill, cover the chicken in yummy seasoning and plop it on until done.  Chop until your heart is content, veggies and chicken.  Put all veggies and chicken in one enormous bowl.  Get a separate small mixing bowl and add: eggs, lime (squeezed), curry powder (to taste, I used 6 TBSP), and the yellow mustard (again to taste, I used 1/2 cup).  Get a whisk and whisk away the dressing until it's smooth.  Pour the dressing in the enormous bowl with the chicken and veggies, I like to pour a little and flip the ingredients around, pour/flip, pour/flip.  This will allow the dressing to mix with the whole salad.

To Serve:

Determine how many blocks you need.  Recipe is equal to 2 cups = 3P and 1C, so to make a three block meal you need; 2 cups of finished product, 3 apricots, 2TBSP shredded almonds on top.  (This recipe = 3P/2C/6F) this is carb swapping, if you don't want to carb swap use only 1 TBSP almonds and add a carb block. Total recipe makes 32 blocks of P or about 10, 3 block meals.  Put left overs in fridge and use all week long for snacks and lunches in a pinch.  All zone, all paleo, all the time, UMMM so good!


  1. lynn :

    Loved the video of ZIP! I have stress fractures in both my feet…anyone have this from CF? I’m wondering if I can modify the impact exercises somehow without resorting to swimming for 8 weeks (i can’t swim well!)

  2. Matt :

    Xacharee!!!!! This is the first time I laid eyes on coach Zac’s smooth character. Heart and lungs young man, heart and lungs!

  3. Matt :

    The video, that is.

  4. Julian :

    Nice work Zac
    I remember watching that video back in the day, trying 2 for 1 wall balls for the first time, and hitting myself in the face with the ball on my first attempt…

  5. Dan Y :

    Hey Zac, way to open your hips all th…. oh wait you didn’t. HAHAHA. Just kidding. Good to see old school zac! I bet your time on this now is 5 and small change, no? And I’ll bet it still sucked.

  6. greg b :

    Zac you are an animal! Thank goodness I did all those squats yesterday that should make today easier!(NOT)

  7. Anna :

    This is an amazing video. Awesome! I hope my legs can keep up.
    So headed to red rocks again tomorrow night Lost Boys! Movie does not start till 9pm, gotta wait till its dark. Bands and comedians starts at 7pm. You can bring in food and non alcoholic drinks. Come and join us, but tickets in advance at king soopers and other locales. Alan and I will be there around 7p if you want to go.

  8. Tanja :

    Anna! I’ll be up there too with a group of peeps – call me!!

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