Take a Dip

15-12-9 reps for time of: – Results

225/155lb Back Squat

L Pull-ups

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Scaling Option A:
15-12-9 reps for time of:
185/115lb Back Squat
Strict Pull ups
Scaling Option B:
15-12-9 reps for time of:
135/95lb Back Squat

The up and comers…be sure to introduce yourself to anyone you don’t know!

Oh yeah!  The back squat means its time for some Coach Rip videos!  If you haven’t back squatted with us before, we teach what’s called the “Low Bar” Back Squat, as opposed to the “High Bar” Back Squat that most people know.  This allows us to utilize more hip drive, more muscle and lift more weight.  There’s a nice little quote from Rippetoe on the bottom of our white board I suggest you read as well.  Introduction to the Low Bar Back Squat wmv/mov, Hip Drive wmv/mov and Barbell Positioning Review wmv/mov.

The L Pull up is a nasty little gymnastics exercise.  You need both the pulling strength to perform a strict pull up and the core strength to hold an L-sit.  Like other complex movements, we can work each of those movements individually to develop strength or we can find an easier variation of the original movement.  Watch this two part series on developing the L-pull up.  Part 1 wmv/mov and Part 2 wmv/mov.


Next Monday is the first day of our two week Zone Education!  I have spoken with many of you about the idea and I am just as nervous as you.  As a CrossFit gym owner I am long overdue to try a strict Zone meal plan.  The idea has been floating around for a while, but it wasn’t until recently that I was speaking with Zeb about the Zone that he said something that made a lot of sense.  He used an analogy of someone saying they want a better Fran time.  Imagine the conversation going something like this:

Athlete: Coach I really want to get a better Fran time!
Coach:  What’s your current Fran time?
Athlete:  I’m not sure, somewhere around 8 or 9 minutes maybe?
Coach:  Well, how much weight did you use?  Was it the prescribed weight?
Athlete:  I’m not sure, I think it was 75 or 80lbs.


The coach can give some general advice, but the devil is in the details.  The idea is that the quality approach of food (Paleo) can still leave some pretty gaping holes in our understanding of how we should eat.  The Zone diet gives us a framework to discuss food in a meaningful way.  As the week progresses, we will be outlining some of the FAQs and common troubles with implementation.  This process is meant to be an educational and eye opening experience as we build towards our Big Time six week Holiday Season nutritional challenge starting October 18th!  I apologize for the mistake in dates, but the challenge will be finished on the monday following Thanksgiving.  Details of the challenge coming soon!  Call me cruel or unfair, I think its a great way to make a statement!

The Important Dates are as follows:

October 3rd       – Zone overview and Q&A with Zeb, 6pm
October 4th       – Two week zone education begins
October 18th     – Six week Challenge Begins

November 29th – Challenge Concludes

The essential beginning material for the Zone is CF Journal, article 21:  READ IT!

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.

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