Open Gym – Oct 4, 2018

Welcome Brian!

Come in between 4:30 and 7:00 pm for Open Gym.  You can use this time to work on anything you like!

Schedule Notes:  Coach Kehl will be holding CFE at 5:30 am and Amy will be holding yoga at 7:00 pm if you are looking for a class setting on Open Gym day.

Nutrition Notes: Day 25/40. Did you know the “official” diet of CrossFit is the Zone Diet?? The Zone Diet was designed in the late 1980’s by Dr. Barry Sears, with a goal of balancing insulin levels, decreasing systemic inflammation, and promoting overall wellness and health. (FYI – The CrossFit Level 1 Training Guide is completely FREE, and the Zone discussion starts at page 53.)

The Zone Diet involves eating 5 times a day (3 meals and 2 snacks) with every meal consisting of 40% carbohydrates, 30% proteins and 30% fats. To simplify the tracking of these macronutrients, the Zone Diet created the concept of a “block” of food. This website allows you to search almost any food and determine what 1 block of that food is equal to. At each meal you eat an equal number of blocks of carb, fat, and protein, working toward a specific number of blocks each day. For instance, a medium sized male might target 17 blocks a day. That means 17 blocks of carb, 17 blocks of protein, and 17 blocks of fat. This might be spread throughout the day as three 5-block meals and two 1-block snacks.

Many CrossFit athletes still follow the Zone, and it’s not all that different from the 40/30/30 Macro diet that we have many ICA athletes on for our nutrition challenge. The Macro diet is more flexible in two key ways: (1) You need to hit your 40/30/30 ratio by the end of the day but not necessarily at each meal, (2)  It allows us to “fine tune” people’s macronutrient ratios and overall calories. Nonetheless, the Zone Diet is a great option for any CrossFit athlete… Let us know if you want to give it a try and need help getting started!

2 thoughts on “Open Gym – Oct 4, 2018

  1. Kehl

    CFE @ 5:30am

    For Time
    30 Burpees (Jump onto 45/25# plate)
    400m Run with 45/25# plate
    30 Overhead Walking Lunges (15R/15L :: 45/25# plate)
    800m Run (No Plate)
    30 Overhead Walking Lunges (15R/15L :: 45/25# plate)
    400m Run with 45/25# plate
    30 Burpees (Jump onto 45/25# plate)

  2. Kehl

    Vollmer 20:45 (800m row)
    DE 19:12 Rx
    Kelly 16:54 Rx
    KTS 15:40 Rx
    Alex 21:58 (25# OHWL)
    Catherine 19:17 Rx
    Missy 15:59 Rx


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