Run 400m


Four rounds:

25 Push Press 65# (45#)

25 Push ups

25 Kettlebell swings 53# (35#)


Run 400m

Post time to comments.

Wod20081008_013   Wod20081008_002

I’m a firefighter that is lucky enough to work with a crew (well, actually an engine co. and an ambulance co.) that adheres to the Zone for all of our meals.  Preparing meals together actually breaks up the doldrums of boring "ready made" routines.  It also gets us thinking more as a group about what we put in our bodies.  I’m a notorius cheater, but I’m held accountable for letting the group down if I do cheat.  It makes strict Zoning so much easier (and fun!).

This same group interaction can be brought to your kitchen.  Get the family involved in healthy eating and have fun with your creations.  Recipes are very similar to CrossFit, constantly varied is better than routine.  Mix it up and share ideas – you never know what you might come up with.

If you don’t know where to start, have a look at Journal 15 and Journal 21.  Though they are not intended to be comprehensive guides to Zoning, they both provide tons of excellent information. 


  1. Matt :

    Alan: 30:18
    Anna: 34:02 (50# PP / rds 2-4 25#KB swings)
    Great job guys! See you soon.

  2. Matt :

    Matt: 14:33
    Cherie: 21:10
    Ooooh the push ups were hard.

  3. Cherie :

    Yes the push-ups were the worst, I was breaking them into ones on the last two sets, it didn’t help that our friendly neighbor wanted to know what the heck we do over here! He’s 63 and decided that his golf game is suffering and thinks CrossFit can help. Awesome we’ll see you on Saturday Marty, sounds fun.
    Alan and Anna, it was fun today, very impressive. We look forward to more training.
    Cheers Cherie’

  4. Wyman :

    20:45. Also cookied a Qudoba steak ranchero burrito in the gym bathroom. Push ups sucked today.

  5. Cherie :

    Wyman you met pukie!

  6. Matt :

    Cookied is a strange term….
    Gross image either direction.

  7. Alan :

    Thanks for the workout you two! We really enjoyed it, and we are both sore like never before! Hopefully we will look back on these times real soon, and laugh at how terrible they are! -Alan and Anna

  8. Cherie :

    We believe it(the soreness that is). Funny how we can get so much enjoyment out of something so painful.

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