Where were we?

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood

Right-arm Kettlebell snatch, 1.5 pood


Austin Malleolo 5:16, Kristan Clever 5:29 (1 pood)

Post times to comments.

Badger makes the pull up bar her bitch

Check out Zeb on the CrossFit Affiliate Blog!


The kettlebell snatch requires a great amount of timing and coordination.  Listen to kettlebell coach Martone instruct how to perform the snatch wmv/ mov and further refining the movement wmv/ mov.

Kipping pull up concepts wmv


Zone Educational Update!

If you aren’t part of the challenge, but want to see what its all about, click here to see the Google Doc.

We’ve had a few missteps here and there, but we are three days into the Zone and I have been enjoying reading about everyone’s adventures!  I wanted to share some of my more humorous and helpful experiences with the zone education so far….

I wasn’t too intimidated about the weighing and measuring aspect because we cook a lot already so I thought we would just have to portion it out differently.  Of course that’s easier said than done!  What I never considered was how much I ate while I cooked!  Its torture to cook a plate of bacon and not eat any!  At one point I walked by a cooked batch of ground bison and took a big wooden spoonful of meat like usual before realizing I can’t do that anymore!  Standing there with a mouth full of meat, thinking should I spit it out or eat it?  No fun:)  Then there is the reality of cooking without oil or fat!  I made a classic mistake, after cooking a bunch of bacon, I thought I’ll cook up some onions.  So i chop up all my onions and watch them carmelize in the fat…WAIT!  Fuck!  There’s fat in my onions now, dammit!  I drained as much of it out as i could and figure I’ll use that as my fat blocks as well.

Then there is the actual weighing and measuring correctly issue.  We accidentally used cups instead of ounces for our ground bison on the first day, that was a sad discovery.  Then for my olive oil, I was using a tablespoon instead of a teaspoon.  Thinking I was takeing 2x fat, I ended up taking 36 blocks of fat in a single meal!  Double damn!

On Tuesday night I thought of a positive aspect to being hungry at the end of the night, it makes me want to go to bed earlier so I can get up and eat breakfast sooner!

Martina has prepared my food in microwave ready glass containers, and labeled them with little stickers with the zone block info.  All the weighing and measuring happens the night before, and then I just need to add maybe a piece of fruit for extra carb blocks and some type of fat through almonds, olive oil or avocado.  The system is super convenient, although Martina might disagree:)

For those following the Paleo diet as well, don’t worry too much about what is in the ‘unfavorable’ section for carbohydrates.  If its a vegetable, eat it!  The root vegetables and fruits especially can help to bring the volume of veggies down to a reasonable quantity.  We have been using apples, plums, and parsnips primarliy.  On the flip side, if you are finding that you need more volume, or are not full, try adding more leafy green vegetables!  If you haven’t noticed, 1 head of lettuce is 1 block!


Remember that nutrition challenge I mentioned at the Zone talk on Sunday?  I feel like an ass, but it ends up it was really a 12 week challenge.  I don’t know where I got the 6 weeks from, so for everyone that said that’s not possible in 6 weeks, I guess you were right, but it doesn’t discount the changes that occurred!  Check out the photos of the winners here.

If you plan on making the SWITCH after this two week period, you’ll be in for a total of 8 weeks!  Keep it up!

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