Wednesday 12.4.13

Meg Fox is joining the coaching staff! Congrats Meg! We welcome you and your cats with open arms.

Meg Fox is joining the coaching staff! Congrats Meg! We welcome you and your cats with open arms.

Weightlifting Wednesday
1. 1RM Clean
2. OTM x 7 – 3 squat cleans @ 70%

Post loads to comments.

Cheryl just moved here from Florida! Welcome Cheryl! Cheryl's likes include: metcons, Progenex, and small dogs.

Cheryl just moved here from Florida! Welcome Cheryl! Cheryl’s likes include: metcons, Progenex, and small dogs.

Coaches Corner with Coach Ashley

To Zone or not to Zone…

This topic is definitely the buzz around the gym lately…seems a lot of people are jumping on board. During the team transformation challenge most coaches followed some variation of the zone and people had a lot of success with it. I wanted to review the basics of the zone and why it works.

The zone is nothing more than calorie restriction and hormone balance. It is quantity of food. As crossfitters, we take this one step further and add quality by zoning real whole foods: lean meats, veggies, nuts and seeds, some fruit, little starch, no sugar. If quantity is not taken into consideration, most crossfitters find themselves very unbalanced: way too much protein, not nearly enough carbohydrates, but usually an appropriate amount of fat.

When we eat protein, glucagon is released to mobilize energy stores. This makes sense because we know a role of protein is muscle building and repair, for example, where the body is actively completing a task. In the presence of carbohydrates, insulin is released: the antagonist hormone to glucagon. Insulin aids in storing energy (glucose) for later use. This also makes complete sense because the body calls upon stored energy for every process that it does whether it is your heart beating at rest or trying to get through Murph, this is a necessary macronutrient of the body. Finally, fat does not elicit a hormone response in the body, but it slows digestion of food causing us to feel full longer.

If I were to summarize in one sentence the above paragraphs: eat real foods together to balance hormones in the body that make us feel full longer in amounts that support exercise not body fat. It doesn’t get much more simplified than that BUT it can be applied to everyone, crossfitter or not, because it works…its human physiology.

Implementing the zone is straight forward if you keep it simple. A zone block equals 1 block of protein + 1 block of carbohydrate + 1 block of fat. So the next question is, how many blocks do I eat in a day? There are advanced calculations out there to figure out this number but I will use the ranges that Ben gave to the coaches because they are simple and they make sense. For men, if your t shirt size is small you should eat 16 blocks per day, medium 17, large 18, extra-large 19-20. For women, small 11-12, medium 13, large 14. Once you determine your number, start building meals based on how you want to break down your total blocks throughout the day. Consistency here is key, what I mean is if you are a medium male eating 17 blocks a day on Monday, then Tuesday has to be 17 and so on and so forth. Some days you will find it hard to get all of your blocks in and other days you will find yourself with only 2 blocks left and its 3:00 in the afternoon! Plan accordingly. Finally, having a zone block guide is imperative for meal planning in order to know the appropriate weights and measures to balance your meals. CrossFit Journal article 21 is a good resource for explaining the zone and has a list of foods to choose from. The Zone Diet used to have an easily accessible food list online but now it is difficult to find. I was directed to CrossFit Impulse’s website which has this list on its nutrition page. It really can be that simple…so get out your food scale and measuring cups and give it a try.



  1. Christian

    Yes!! Meg!!!!! Congrats!!!!!

  2. Nice Ashley!!

  3. Jenny "jfo"

    Congrats, Meg!!

  4. Welcome Cheryl!!

    Congrats Meg!!

  5. Ashley R

    Welcome Meg and Cheryl! Thanks for that info Ashley…I need that :)

  6. So exciting Meg!!! Congratulations!!!

  7. 1RM Clean: 155# (cleaned 165# but couldn’t fs)
    OTM x 7: 115#

    Congrats Meg, we’ve enjoyed having you at the 5:30am.

    • Whoops, 10# PR on Clean.

    • thanks, andy! i’ve really enjoyed BEING there, which is amazing considering that you guys all get up before god every morning. you guys make it actually enjoyable to be up and fully functional that early! i’m a whole new me because of it. : )

      congrats on the PR!

  8. 1RM Clean: 195#
    OTM x 7: 140# (5 of the 7 rounds touch n go unbroken)

    Congrats to The OC for not only a great lift, but one of the better celebrations I’ve heard.

  9. great article Ash — love how you simply break it down and make it much less intimidating — we have been doing it for about 3 weeks now and it is much easier than I expected. I would definitely recommend giving it a shot ;)

  10. Big Mike

    1 RM Clean: 205#…calling this a PR because the 205 I have recorded was a power clean and this was a legit squat clean.
    OTM x 7: 135#…opted to stay a little light because it was great to feel speedy today.

    Where the hell was everyone today?

  11. Colleen (OC)

    Squat Clean: 90# (15# PR)
    Random attempt at a 100# power clean: Nailed it.

    I’ve been trying for that damn power clean since July of 2012. BOOM!

    OTMx7: 65#. Form felt good at this weight.

    Auburn’s win over Alabama has propelled me to PR! War Eagle!

  12. Rachel E

    Squat clean: 145# (5# PR)
    OTM: 105#

    Congrats, Meg!!! And thanks, Ashley! I needed a post-Thanksgiving butt-kick to get back to Zone. Ditto to Kate — I’ve found the first couple days are tough but it gets easier; you just need to get used to buying LOTS more veggies because they go quickly as blocks.

  13. Squat Clean: 155#
    3x OTM: 95#

    Working on form, getting there slowly. Need some massive supple leapordness in my life.

  14. 1RM Clean – 145# (5# PR)
    OTM – 105#

  15. Squat Clean: 105#
    3x OTM: 70#

    Thanks Harry and Ali for your help. Colleen…always fun to wod with you. Congrats on your PR.!

    • Colleen (OC)

      Never add the weight… just slap the weight on and do the lift! You had more in you than 105- next time, more!!!

    • Katie C.

      So great to see you on the postings. My December goal is to finally start posting again.

  16. Back Squat – 170
    3 x OTM – 115

    Thanks for the spot John and Ally. One of my goals for 2014 is to learn to throw the weight from my back.

  17. Yeah Meg!

    Clean 185#
    OTM 125#

  18. Congrats Meg!!
    Happy to have you Cheryl, so much fun to watch you work!!

  19. Squat Clean: 185# – so damn close to 190. bailed twice.
    OTM: 135#

  20. Patti Jeanne

    Congrats Meg! Welcome Cheryl love having you in class!

    Clean 125#
    OTM 90

    Cash out 9 180 meter rows OTM

  21. Ashley R

    Squat clean 115..failed at 120.

    OTM: 75#

    Cash out OTM 5 butterfly pull ups
    PLUS heaving a kids desk into the basement for Christmas before my daughter gets home. THIS is why I do Crossfit….(oh- and I do want to look good :)

  22. Snatch (hang) – 5 x 5 (115#)

    EMOM 10
    Even – 200m row
    Odd – 7 HSPUs

    Push Press – 5 x 10 (115#)

    OHS – 5 x 5 (85#)

    Lots of light lifting till calf heals up. And making friends with some goats too.

  23. Squat clean 95# … PR!!!!! :)

    OTM: 65#.

    Shoulder starting to feel better- yeah! Great lifting with Cary and Deb….

  24. Yeah MEG and CHERYL!

    Did some stuff in back room with Terri and Krystle for the Union competition this weekend – we are team TLK and Terri will tell you what that stands for…

    We may not be on the podium but we promise to be the best dressed CFNE competitiors out there to make you all PROUD!!!!! We may even dress LJ up to….

    ANd they are still looking for RX peeps – come on and represent PLEASE!

  25. Jonathan

    Squat Clean: 185#
    OTM: 135#

  26. Squat Clean: 245# (20# PR) – Thanks to Max’s encouragement!
    OTMx7 – 3 TnG Squat Cleans 175#

    Morning Workout
    2 Reps of Hang Snatch/TnG Snatch: worked up to 140#

    EMOM for 10 Min
    Even: 200m row
    Odd: 7 HSPUs

  27. Kristin R

    Surfer on Acid (hotel style): 14:02 – not a PR by a long shot but given my attendance record lately I’ll consider it a baby step to getting back on schedule!

  28. Squat Clean 1RM – 165# (30# PR)
    OTM x 7 – 3 , 120#

    thank you Andy and Andy . fun on the platform.

    break through for me today. for three years i have not been able to do a proper squat clean with a decent load until today. sure, i could catch a dowel or bar, but once I hit 135# i would power clean and then front squat.

    i caught 155# in a full squat and 165# in a 3/4 squat (and rode down to a full).

    2 people to blame for today’s breakthrough; Harry’s coaching, and Andy making me increase weight in 10# increments, instead of 20#.

  29. Squat Clean 1 Rep Isaak: 155 (failed at 165)
    OTMx7: 115

    EMOM15: 200m row
    Bulletproof Shoulders

  30. Squat Clean 185lbs- 30lb PR!!!

    OTMx7 135lbs

  31. A good night. 1RM Squat-clean of 155# (30# PR). Squats getting stronger.

  32. Clean: 200# (10PR)
    7×3 OTM: 135#
    thanks for push Garv!

  33. Squat Clean: 115# Pr failed at 120#
    otm 7×3 @80#
    cash out: 2 mile run

  34. Clean 1RM: 285# (40# PR)…failed 295 but close. Real close :).

    Thanks Max and Geoff for all the support. I wub you.

  35. One year ago my 1RM clean was 175#. I am pretty excited right now! Chipotle on meeeeeeeeeeeee!!!!

  36. Kristin B.

    1RM Clean: 155# — 5#PR. Geoff coming through once again with the million-dollar tip. Thanks!

  37. Katie C.

    1RM Clean – 135# (10#PR)
    OTM 7×3 – 90#

    Definitely was coached to keep going and it felt great. Thanks 9:30 crew!

  38. 1RM squat clean: 105#

    OTM x 7: 75#

  39. Cheryl Nasso

    I just wanted to thank everyone for inviting me into your family with open arms. I am very excited to be a part of such an amazing community! Looking forward to an exciting future. :)

  40. Kevin K III

    1 Rm #235 #pr
    otm 7×3 #185

  41. Meg rocks!

  42. Welcome, Cheryl!


  1. #WODsohard | Wednesday 12.4.13 - […] December 3, 2013 Categories: CrossFit New England […]

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