Hi Zone family,
I know you have been all waiting patiently for the details of the Zone’s Cave Month. I have been doing some research and what surprises me the most is how much inconsistency there is out there about what exactly qualifies as Paleo food and what is “not allowed”. I think there may be discussion around this topic, but this is the most consistent definition in the literature I could find (I feel like people are going to throw bacon at me-yummy bacon):
How the month will work-the month begins January 6th and will finish February 4th, 2012.
Come to the gym on Friday, January 6th @ 6:30pm or Saturday, January 7th @ 1:00pm for measurements including some fun baseline wods.
Define your goals – are you living paleo to the letter of the law or are you allowed a little necessary item – see zones listed below.
You will spend a month with only the sustenance allowed through the paleo diet as described in the link, after which, you will be retested to see if you had any physical improvement. Final testing will be February 3rd & 4th.
Rx: following to the law-only foods on the allowed list, nothing from the moderation or avoid list
Z5: as Rx but coffee is allowed to get you through the day and maybe a sip of alcohol (but don’t indulge)
Z4: allowing sweet potatoes or yams to fuel you with those extra carbohydrates
Z3: dairy products, including whey are allowed
Z2: Rice & oats are allowed, the gluten free option
Z1: Scale as needed, but you must define what you can’t eat before
One thing you may want to do is blog or document your progress. Post a link so we can support you and you can support others.
QOD: Are you up for it?? What is the hardest food/group for you to give up?
Have you registered for the rowing Seminar on Sunday? Register next time you are in the gym. There are limited spaces available in the Beginner seminar. Still room in the Intermediate seminar.
Class Schedule is back to regular! Check out the classes http://crossfitzone.ca/classes
Buy In – Snatch Balance 5 x 3 reps increasing weight each set
Warmup to deadlift weight, adding in any MWODs to help you get into the proper deadlift postion
WOD – “Diane”
21-15-9 Rep Rounds for time of:
- Deadlift (155/225)
- Handstand pushups (head to floor, kipping allowed)
Zone 5: Scale deadlift to 135/205
Zone 4: Scale deadlift to 115/175, handstand pushups to 15lb plate
Zone 3: Scale deadlift to 95/135, modify hspu’s as needed but stay inverted
Zone 2: Scale deadlift to 65 / 95lbs; modify hanstand pushups as needed
Zone 1: Scale deadlift as needed
Cash Out – MWOD 42
Mwod: 2 min of side to side hip grinders
2 min each side lateral hammies
2 min each side front of hip stretch of your choice
Practice hollow rocking. 10 sec on/off x 10 rounds