For time:

100 Overhead squats, 95#/65# (30% of 1RM)

Post time to comments.


Planning workshop on Sunday… really?  Red shirt and red shoes?

So the Zone/Real Food Challenge is over and you're all dying to know who won… but, you're going to have to wait just a little longer.  A few people still need to finish up the requirements (photos, measurements, etc.).  If you haven't completed the requirements, this is your last chance.

Here is a sample from a fictional food log entry of a 150# female prescribed 12 blocks/day.  She is new to Zoning and is working on her diet in combination with 3 days/week CrossFitting.  I would like you to analyze it, correct the improperly portioned meals, and predict how this fictional character felt after the meal. 

Breakfast @ 6am:
2 whole eggs
2/3 cup raspberries (smoothie)
1/2 cup blueberries (smoothie)
6 almonds

Post workout snack @ 9:15am:
1 cup chocolate milk

Lunch @ 12:30pm:
3oz deli turkey
2 slices of whole wheat bread
2 leaves of lettuce
1 tsp mayo

Dinner @ 7:30pm:
2oz ground turkey w/ taco seasoning
3 cups romaine
1 1/4ea red pepper
1/2 cup cooked onions
1/2 cup salsa

Bedtime snack @ 10:30pm
1/2 cup low-fat yogurt
1 cup strawberries
2 walnut halves

So how did our fictional character do?  Do you see room for improvements?  If so, where?  What do you expect her food log to say after each meal?  Satisfied, unsatisfied, hungry, full?  Did she get her measurements right?  Post thoughts to comments.


  1. Thanks for the goals discussion :). I was kind of feeling like “now what?” now that the challenge has finished so this was good timing for sure.
    RE: Fictional Food Entry. Hopefully I didn’t miss anything:
    Breakfast: 2 block meal. For a 12 block program, she could use 1 more block in this lineup. She should’ve saved her carbs for after the 6am workout and that would be the post workout snack. Also, what the hell is she doing having chocolate milk? Bad girl.
    Her official snack should be at 3pm, it’s missing here.
    Lunch: Bread? NAUGHTY! 3 block meal.
    She should eliminate the bread and get her carbs from the favorable list. Perhaps combining some spinach, romaine, other veggies to get 3 blocks. For her fat, 1 TBSP of salad dressing.
    3 o’clock snack is missing: This could be a 1 or 2 block snack (depending on what the bedtime snack is) 2 string cheese, 6 almonds, 1 apple.
    Dinner: Should be a 3 block meal. She didn’t measure her ground turkey correctly. She should have 4.5oz for a 3 block meal. She has no fat and totally carbed out on the veggies. (1/2 block romaine, 1 block onion, 1 block peppers, 1 block cup salsa). She should halve the onion to combine with the romaine and make 2 block combined. This would create 3 blocks fave carbs. She could add 3 tsp sour cream for her fat.
    Bedtime snack: 1 block. Snack is fine but I’ve read that walnuts are moderately favorable. She could have 3 almonds instead or 1 super yummy macadamia nut.

  2. Dammit, that’s halve the onion and romaine to make ONE block combined.

  3. Danimal :

    On another note, completely off topic.
    Damn you Jack. LMAO.

  4. Danimal :

    Thanks everybody who was able to make it yesterday. Sara and I had so much fun.

  5. Jack :

    I’m sorry Dan! I just like to give it 101 percent…always…oops!

  6. Jack :

    Oh and for the record, I went with the yellow highligher today. I felt like I had endless choices. Life as an accountant is TOUGH!!!!!

  7. Btw, this 12 block chick felt like crap b/c she felt the disappointment and shame of screwing up The Zone and drinking naughty choco milk and eating naughty bread. FOR SHAME!!!

  8. Tiff :

    pain….lots of pain. hope everyone’s not freaked out by scary asthma tiffany monster that’s gonna be coming out. breaking the habit of inhalors. my body WILL adapt. and so will my mind. just a little embarrassing to draw all that attention to my tight (and loud) airways and going into panic mode…often. but such is progress, uncomfortable, messy and in this case…noisy. heh.
    p.s. dear OH squats and CrossFit…thanks for bringing me to my knees and reminding me i got a long way to go…..whooooooooey!

  9. Joylyn :

    Did this wod as rx’d at the rec center on duty today…8:02. Broke the OHS into 20’s, but rested more than I should have. I was promptly advised afterward to “put my shoes back on, and it’s dangerous to lift that much weight overhead like that.”
    Thanks for your concern fine citizens. I miss Verve.

  10. derek :

    off topic but just wanted to say that I really enjoyed the running skills day on Sunday, It is a definite weak point of mine and something I want to feel more comfortable doing. Even the little bit of running that I did made me sore so I can tell I was working my muscles in a different way, now I just have to remind myself of the feeling and to concentrate to make running more efficient. The goal setting discussion on Sunday was really awesome as well, helped me a lot and I look forward to shattering prs in the next few weeks

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