Zone Diet for CrossFit

Unable to make it to the gym today, so I did some strategizing about how to apply the Zone Diet to our lives for CrossFitting.   While it should help us to lose some bodyfat, we’re primarily seeking the energy and recovery benefits as they apply to our workouts.

It will be interesting to see how we’re able to plan our meals through days that require travel and such.

I did some shopping to retool and pantry and freezer groceries, so we had our first Zone dinner meal, then our snack later on.  It’ll take some tweaking, but looking forward to seeing results!

Keep ya posted!


Row, Pullups, Kettlebell Swing

250m Row (easy) x3
Hip-Back extensions
Ring Rows
shoulder stretches

Today’s work (for me) was Helen-lite. (Helen is actually 3 rds of 400m run, 55# Kettlebell, and unassisted pullups)
3 rounds:
500m Row
21 Kettlebell swing (35#)
12 Pullups (assisted with green band, second strongest)

Time: 17:20

On the final round, managed to string all 12 pullups together in the final set with some semblance of a kipping rhythm. Partial redemption from yesterday’s “manslaughter by barbie” that I received.

Also, fortunately no cameras were rolling when the green band slipped off my foot and I tried to use it as a thong. Is it a bad thing when you can hear the laughter over the music? lol Sounds like they will be making me graduate to the next lighter band (blue) next time… apparently I didn’t sand bag well enough!


Deadlift 1RM (max)

Was fairly stiff today after running a mile, and the other back jarring/use on Saturday. Sunday was no better moving a scuba compressor and cascade cylinders around.

500m row, extreme stretch situps on the GHD, slow back-hip extensions, deep squats, steep ring rows, more situps, BHE’s, pushups, then 250m more rowing.

Easy warmup 1 rep (1RM) deadlifts 95-115-135-155-185-205


This was my first time attempting a 1RM deadlift… there was lots of encouragement from others in the gym… felt pretty damn good… I sure didn’t hurt to watch others breaking their own personal records either… very motivational!

315# was the first weight that I really had to bear down on, so my 1RM is probably only a bit higher than that. Before my last two attempts, I was advised that no matter how good 300 felt, that 315 would be the highest I could go today. Keen insight! I used up a lot of energy too, so anything higher wouldn’t have been real productive today after all the previous lifts.

Great day! I was pretty pumped when I left the gym!

First attempt at maximum deadlift

First attempt at maximum deadlift

Hip-Back Extension, 400m Run

Today Penny and I warmed up at the gym with 250m row, HBE, situp, pullups, squats, and pushups.

Shoulder Press
Push Press
Push Jerk

I had to work more diligently on getting a good second dip (1/4 squat) on my Push Jerk.

WOD (scaled from yesterday’s mainsite workout):
12 Hip-Back extensions (focus on form, not speed)
400m run

Bob’s Time: 13:10
Penny’s Time: 13:36

I’ve completed 2 months of a slow work-up into non-cycling, non-aerobic activities, and feel I’m ready to turn up the intensity.

Bring it on!!


Push Jerk 1RM

Push Jerk (1,1,1,1,1,1,1)

Tried these at home and pretty much sucked.

90, 110, 130, 140, 160F, 150F (partial), 150F

These explosive movements are my bane…. so much to still learn…

Feb 21st

500m row
1 Round of:

GHD Back Extensions (10 reps)
GHD Situps (10 reps)
Overhead Squats (10 reps)
Ring Rows (10 reps)

Skill Development:
5 step Snatch progression
Worked on Overhead Squats some more. Definitely seeing a big improvement in these as my hip flexors and shoulders are getting stretched out better!

Workout of the Day (WOD): (Scaled)
“Joshie” (a Hero workout named after a soldier that fell in Afghanistan)
3 Rounds of:
21 Snatches (Bob 45# Barbell; Penny 20# Barbell)
21 Jumping Pullups
Bob’s Time: 9:16
Penny’s Time: 10:09

Penny practiced L-sit progressions between two benches, and I held L-sits on the Rings and then the Pullup bar 30 seconds at a time for a couple of times each.

This was the first time we did a CrossFit workout together, so I know that my time was a lot better with her there pushing me than it would have been had I been with a group of strangers. Knowing how close she was, I stayed fairly anaerobic on the last round, something I definitely wouldn’t have done on my own. Nice job baby! You did great and motivated the hell out of me!

Feb 19th

My second CrossFit class was an intimidating workout, even scaled for me… eek!

500m row
2 Rounds of:

GHD Back Extensions (10 reps)
GHD Situps (10 reps)
Overhead Squats (10 reps)
Ring Rows (10 reps)

Workout of the Day (WOD): (Heavily Scaled down for me)
30 ring dips with feet on bench
Row 500m
30 push-ups incline hands on bench
Row 500m
Attempted handstand push-ups, but after a few comedic attempts and face plants, did 30 barbell push presses instead.
Row 500m
Time: 23:06

I was toast today after leaving everything I had left on the final row.

I find it a bit amusing that what I used to consider a workout is now my warmup… lol.

Feb 18th

Penny finished up her 3rd (of three) Foundation classes tonight. Her workout was Grace.

Clean and Jerk 30 reps, scaled 45# (Rx 95#)
Time: 7:50 (Her time was 1 minute faster than mine was the other day… Grrrrr).

Tonight was my first session with the main group, so I learned several names (unfortunately I’ve forgotten most of them… lol)

500m Row

2 rounds of:
Back Extensions on the GHD* (10 reps)
Hip Flexions on the GHD* (10 reps) (used to be known as a Roman chair situp)
Push-ups (10 reps)
Overhead Squats (10 reps)

Workout of the Day (WOD):
Death by Pull-ups (1 PU first minute, 2 PU’s second minute, 3 PU’s third minute, etc until you can do the required number in that minute)
6 rounds complete + 2 PU’s in 7th round. (Assisted by Green stretch band). (Total 23 Pull-ups)

I’m surprised at what started out so incredibly easy quickly became very difficult.

My hands and forearms are yelling at me right now!


Feb 17th

Today I loaded and unloaded equipment up to a room on the 2nd floor 15 foot mezzanine. Equipment consisted of electric motors, transformers, and electric training units. This used to take me about an hour to do, but today I did it for time… lol… 25 minutes!!! yeh baby!!

Penny did her first Fran yesterday with 20# barbell and jumping pullups. She is two months post-surgery from a partial Hys, and still beat me by about a minute. Time to step up my game!

She’s finishing her final Foundations class (of 3) tomorrow night, and I’m doing my first WOD with the class at the same time. The trash talk has started in earnest already at home!!!!

Game on!

Feb 14th

As part of 3rd (of 3) CrossFit Foundation’s Class, went over the mechanics of the overhead squat, clean, push jerk. I struggled with the OHS, especially as we applied more weight to the bar.

I’ve got to develop more flexibility in my hip flexors and shoulders, maintaining a better upright position at the bottom of the squat, in order to improve this movement.

Clean and Jerk 30 reps, scaled 65# (Rx is 135#)
Time: 8:50

I’m finding the complexities of some of these more advanced movements challenging. These aren’t natural for me, and very awkward. I bet we took 20 minutes just trying to get the jump and shrug part of the clean down. The catch in the squat position was the first “natural feeling” part of the movement. I was over half through Grace before the Clean and Jerk started to feel smoother. I think the constant repetition, and the fatigue in my arms kept me from muscling through parts of it, and using more of the technique and explosion from the legs.

Anyway… good day… I look forward to being able to do these Olympic movements competently.  Just wish I hadn’t waited until age 43 to start learning this stuff.

Penny started her first Foundation’s Class today, and seemed to really enjoy it.  I told her that her Valentine’s gift from me was a gym class…lol… she preferred to think of it as private time with two handsome young gym studs that wore her out and left her sweaty and shaking…. gawd I love her! 🙂

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