With the holidays quickly approaching, I want to remind everyone that the class schedule for this week will be limited. We will be closed on Thurs. and Fri to celebrate Christmas Eve and Christmas Day. The On Ramp class will be held Mon, Tue and Wed from 6pm-7pm. If there are any questions or concerns, please let me know. I have included the following article/link regarding the zone diet and meal plans for those who may not have read it yet. See you tomorrow!
Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.
Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.
The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.
CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.
The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
My first design before the modifications......
The new and improved version which required moving the structure and adding some stations. I think we all agree the revision is a success. Thanks again to Merlin for his technical expertise.
