On the :90 x 7
3 Snatches @ 70%
On the 2 minute x 7
3 Clean and Jerks @ 70%
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Coaches Corner with Coach Rachel
“To Zone or Not to Zone”
Let me start by saying I love food and a lot of it. Before Crossfit I was the girl who thought healthy foods were 100 calorie packs, lean cuisines, and granola bars (chocolate chip of course). I think we all know that once you begin Crossfit there is a huge lean and push towards the nutrition that goes with it. I think that is one of the most amazing things about the Crossfit community. You don’t just jump into working out but you jump into a whole new lifestyle with 100’s of people who also want to live the same lifestyle and support you in doing so.
I started eating paleo about a year and a half ago. I was never super strict and would allow myself cheats from time to time. Some weeks were worse than others but for the most part my diet for the past year or so has been fairly clean. Since I have been at Crossfit New England I have heard so much about “zoning.” I have always been anti-zone, my thought was “I am happy with my performance and the way I look and feel right now so why change that up?” I learned why just 4 days ago while I was sitting in Ben’s office. The conversation started by me asking him about zoning since a lot of our competitors and coaches just started zoning. I was asking basic questions and telling him I didn’t think it was for me. He asked me why and I told him “I eat clean enough and feel good.” His response was “how do you know you feel good? If you came into the gym each day with no timer and no way of knowing what weights were on the bar you may feel good and feel fitter but how would you know without measuring your results with time or increase in weight?” And I thought to myself… why is Ben always right?
Monday March 4th, was my first day zoning. The prep wasn’t as bad as I thought and I am also not as hungry as I thought I would be. Kate Schuh has a great blog: http://sweetsimplepaleozone.blogspot.com and there is also this great cheat sheet that I live off of http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf . I have found that when grocery shopping I am trying to find proteins that are exactly in increments of 7 grams, carbs that are in 9’s and fats that are in 1.5’s. I am now “that nutjob” and I love it. My favorite find so far has been this Califia Almond Coconut milk to count as a fat, it has nothing in it besides almonds and coconut and its 4.5 grams of fat per 8 oz AKA 3 blocks!
My 3 block breakfast:
3 egg scramble with 1 cup chopped broccoli
Shake with 8 oz Califia Almond Coconut Milk (Whole Foods refrigerated section), ½ cup frozen strawberries, ½ cup frozen blueberries, 1/3 frozen banana!
To Zone or not to Zone? I guess that’s something you can decide!
Are you ready for…
That’s right ladies and gentlemen this week for Friday Night Lights we will be sampling some delicious paleo treats! If you want to workout email Max at firstname.lastname@example.org or sign up at CFNE. If not, no worries! Come in, watch people throw down, and eat some yummy treats! It’s fun for the whole family and kicks off at 6:30pm!