How to start your meal plan.

Posted on November 29, 2007 by Keith

“Proper preparation prevents poor performance.” Charlie Batch
Maybe you are getting the hint that we are pushing nutrition on you. Why? Coach Glassman has said:
“A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.”
Here are some guidelines to help you formulate a plan. This is not an exhaustive list but it is a bunch of stuff I have tried past and present to keep me on track. Remember what General Patton said, ‚ÄúA good plan violently executed now is better than a perfect plan next week.” The best plan is the one that you can follow and gets you the results you want.
• Hardware. You will need a food scale and measuring cups and spoons.
• Software. You need to download CrossFit Journal issue 21. You also need The Performance Menu. Make copies of the block charts and stick one on your refrigerator and carry one around with you.
• Recipes for Zone meals with mostly paleo food choices can be found in the CrossFit Journals and The Performance Menu. All of the Zone books have recipes in them.
• Create a menu for the week and use that to generate a shopping list.
• Try to prepare as much as you can ahead of time. Get a crock pot and make stews, soups and chilis. Try to store things as whole meals and have them ready to go. Or pre-measure and store the food as protein, carb and fat blocks, then you can mix and match. Label containers with masking tape and sharpies.
• Cook with lots of garlic, herbs and spices. Your food should taste good and have lots of flavor.
• Buy nuts in bulk. Carry fat with you. Always carry nuts, nut butter or a small bottle of olive oil with you. You will often find yourself eating out and the restaurant will not have any good fat choices. Don’t despair just grab your nuts.
• You can eat right even if you have no access to a kitchen. Buy prepackaged protein. Precooked chicken breasts, sausages, sardines, tuna fish, deli meats, smoked salmon, cheese and jerky are all readily available at your supermarket and corner store. Most prepackaged protein is usually around 2 or 4 blocks so no measuring is necessary. Just read the label and do the math.
• If you can get to a deli or a supermarket you can eat in the zone. Nature prepackages easily transportable carbs for us in the form of fruit. Fruits take a backseat to vegetables, but for convenience they comes in first. An apple a day is two cheap and easy blocks. Salad greens are easy to find too. If you have access to a refrigerator and a microwave you can get frozen vegetables and heat them up in minutes. Refer to that block chart in your pocket.
‚Ä¢ Write down the most common meals that you eat. Most people eat the same few meals about 80% of the time. Especially people that live in the city and order-in or go out to eat. The question is some variation of, “do you want chinese or sushi?” For example, a bagel and cream cheese for breakfast and a turkey sandwich for lunch. Analyze the 5 or 10 meals that you eat the most and try to determine how many grams of protein, carbohydrate and fat you are eating. Instead of abandoning your favorite meals, see if you can tweak them into more favorable proportions and food choices. For example, think about 2 oz. cream cheese and 1 tsp. peanut butter on a single slice of whole grain toast instead of a bagel. Better yet, replace the bread with an apple. If you always order chicken and broccoli try to avoid the rice and get the sauce on the side. Try to get sashimi instead of sushi.
• Become a creature of habit. Compliance is easier the more you ingrain a strong habit. If you are like me you have one or two things that you always eat for breakfast. If you can bring your breakfast into perfect compliance, then you are 20% there. Similarly, if you find a favorite lunch and some snacks you will bring yourself into 80% compliance. That is enough to change the balance in your favor. 80% of a great diet is better than nothing. If you only go out 3 nights per week, and eat in the zone the other four nights, then you are at over 90% compliance. You get an A!
• Even if you eat out a lot you can stay in the zone. Always order a salad. Always get protein. Always ask them to take away the bread. Always ask them to give you more vegetables instead of potato or fries. Ask for olives, olive oil, avocados on the side or look for them in the dishes you order. If they say no, then grab your nuts.
• When you go out to eat, you should eyeball your portions. If you have been good at weighing and measuring your food at home, it will be easy to eyeball your portions. If you need a reference, you should eat a piece of lean meat or fish that is no bigger than the palm of your hand. The palm is the part of the hand excluding the fingers and thumbs. Your green vegetable portion should be at least the size of two fists. If you eat starches, they should be no bigger than your protein.
• Do not be greedy. Get a doggy bag and add the leftovers to your omelet in the morning.
• If you are going to drink, do not eat carbs.
• If you are going to order dessert, 1) do not eat carbs and 2) share it with people.
• Always journal your eating habits. Keep track of what you eat and when you eat. This should also be cross-referenced with your workout journal so you can notice changes in your performance. If your performance is suffering, then there is a problem.
• If you are full cut the carbs. If you are hungry eat more fat.
• If you are craving sugar late at night, go to sleep.
• Re-assess your plan regularly for the first two months. Your plan may or may not be great, so regularly go through your journal and see what is going wrong and try to address the problem. It is best to go over this with someone that has some experience. Do not change more than one variable at a time. Losing too much weight? Add a block or two. Not losing enough weight? Drop a block or two. Feeling hungry all the time? Check how often you are eating, check your numbers, check your carb and fat sources. Pick one thing to change and see if the situation improves. The diet will have to be fine-tuned. Do not give up.
• Obviously drink lots of water and avoid juices and soda and diet soda. Tea and coffee are okay but watch the milk and sugar intake. Don’t drink caffeine in the evenings.
• Write down your plan in your journal and stick to it. Tell your friends and co-workers what you are up to so they can try to keep you honest. If they try to talk you out of it, make them do burpees.
I repeat that this will take fine tuning. You will not get it right at first. That is okay. Get a plan. Start working it, then fine-tune. After you are dialed in, assuming you are active and lean, then you will have to increase your fat intake. So be patient and just keep trying to perfect your fuel system.
“Failing to plan is planning to fail!”
Thursday 071129
Run 5 K
Post time to comments.
Compare to 070926.

  • JoeP_NYC

    Thanks, Keith.
    My wife and I started zoning about 2 weeks ago and need all the help we can get.
    Are we doing something different for Thursday’s WOD?

  • http://www.crossfitnyc.com Tyler Durden

    Joe, et al.
    There will be some form of heinous torture other than a 5k run if you come to the box. I’m going to sleep on it.

  • Kevin

    Thanks for the info Keith. Good stuff. Definitely working on upping my fat intake.

  • chad

    ask and ye shall receive.
    except for the shopping list, but i get the picture. recipes?

  • sarena

    Keith that was really well written! Helps to reinforce things. Thanx

  • murph

    Keith – Awesome post!
    This is classic:
    “Buy nuts in bulk. Carry fat with you. Always carry nuts, nut butter or a small bottle of olive oil with you. You will often find yourself eating out and the restaurant will not have any good fat choices. Don‚Äôt despair just grab your nuts.”
    Thanks!

  • Brett_nyc

    What’s wrong with milk? 1 cup has 1 block protein, 1 block carbs. +3 cashews
    Alright, off to run.

  • Jack Bauer

    Wow definitely one of the most useful posts! Especially the part about not having access to a kitchen-very helpful to us non-cooking grab-and-go people.
    Thanks Keith. Well written so thank your fiancee for typing it up because I’ve heard you speak and you’re no where this eloquent! :-)
    “Don’t despair just grab your nuts”-please can we put that on a t-shirt!

  • http://www.crossfitnyc.com Tyler Durden

    Milk is not paleo. That doesn’t mean it’s bad. It just means it’s not paleo. If you are eating paleo, cut the dairy. If you like milk and can tolerate lactose, then drink milk. I vote against skim and say go whole. Personally, I can’t tolerate drinking milk, but I can tolerate moderate amounts of cheese and a little in my coffee. I will gladly suffer the consequences of lactose intolerance for a pint of Ben & Jerry’s.
    However, when I’m zoning and watching my portions, I cut out the ice cream. I use a little milk or half&half in my coffee. I will have cheese with my eggs or have some cheese sticks for protein.
    There are a lot of other problems associated with dairy foods that are easily remedied by going strictly paleo. So generally I recommend people’s first step is seeing how cutting grains and dairy make them feel. Then I try to get them to start following zone block proportions. I find when I go zone, I want to have more choices because it makes it easier.
    If I don’t want to measure my food, but still want to make good choices, I eat paleo.
    If I want to eat pizza, ice cream and brownies, I do but I don’t write about it on the blogs. :)
    Last night, I waited too long between meals so I ate 2 precooked chicken bratwursts, 1 turkey jerky stick, 1 cheese stick. That’s 6 blocks protein. I ate about 12 to 18 blocks of cashews. I ate 1/2 a bag of frozen berries that’s about 1 block of carbs. I had eaten about 9 blocks during the day but was a little heavy on the carbs so I ate more protein and fat in the evening and less carbs. I’m trying to eat around 20 blocks a day which is a little on the high side, but I haven’t even been able to eat all my blocks most days.
    This morning:
    2 precooked chicken sausages (roasted garlic flavor). 4 blocks protein.
    Around 12 blocks of almonds and cashews.
    Coffee with 1/2&1/2 and sugar. let’s say 2 blocks carbs.
    Small portion of mixed fruit. 2 blocks carbs.

  • dan def

    http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf
    It’s time to set some 2008 Crossfit Goals. Be sure to scroll to the second page.
    Great Zone suggestions Keith.
    Things that work for me:
    A food scale, and measuring cup and spoons. I have one set at home and one set in the office.
    26 ounces of raw almonds at Walgreens for $7.99.
    My BFF is the street corner fruit and vegetable vendor. 5 apples for $2 is pretty cheap.
    I keep a 1/3 teaspoon in my jacket pocket and order a house salad with olive oil and vinegar when dining out. (representing 1 block of good fat.)
    I also try to keep a small stash of almonds on me at all times– just in case I have to “grab my nuts.”
    If I’m really starving, I eat extra nuts.
    Keith gave me great advice that was echoed by Coach Glassman about raising good fat intake as high as x3 fat blocks, meaning 4 blocks protein, 4 blocks carbs 12 blocks fat.
    I give myself an occasional “semi cheat meal” and rare “full cheat meal.”

  • http://www.runningdownadream-avery.blogspot.com/ avery

    I’ve already started working on my 2008 goals, soon to be publicly posted on my blog (www.runningdownadream-avery.blogspot.com), so everyone can hold me accountable. I plan on doing three month, six month, nine month, and year long goals for improvement.
    Goal number one should probably be not to be injured 24/7.
    A request from Keith, something I recently posted on my blog:
    If you must pick which produce to buy organically due to monetary reasons (yes, it adds up, especially in NYC) these are the “dirty dozen” established by the Environmental Working Group (EWG) that you should absolutely purchase organic due to high levels of pesticide residue.
    1) Apples
    2) Nectarines
    3) Cherries
    4) Peaches
    5) Pears
    6) Raspberries
    7) Imported Grapes
    8) Strawberries
    9) Bell Peppers
    10) Celery
    11) Potatoes
    12) Spinach
    And don’t think you can peel a non-organic apple and be done with it. You get rid of some of the chemicals (not all) and also get rid of 60% of the nutrients that are in the skin and the layer just under it.
    If you can’t buy 100% organic, certain fruits and vegetables are less likely to be toxic due to the way they are grown and cleaned.
    1) Bananas
    2) Mangoes
    3) Pineapples
    4) Corn
    5) Onions
    6) Avocados
    6) Peas
    7) Cauliflower

  • http://www.crossfitnyc.com Tyler Durden

    You will notice that I eat more blocks of fat. Normal zone proportions are 1:1:1 protein to carbs to fat blocks. So if I were following normal proportions I should be eating 5 meals and snacks at 4 blocks (4p, 4c, 4f).
    However, because my activity level is high and I’m lean-ish, I up the fat to around 3 times the normal dosage. 1:1:3 or 4p, 4c, 12f. This is known as the “athlete’s zone.”
    No matter where you are you should start 1:1:1 for at least a week to see how that looks and feels. Then if you are lean enough, up the fat blocks to 2x. If you are chubby then stay with the normal proportions until you lean out a little. Once you lean out, reward yourself with 2x fat. Like I said, give each step a try for a week before changing a variable.

  • sam

    Great advice Keith!
    I loved this: “Tell your friends and co-workers what you are up to so they can try to keep you honest. If they try to talk you out of it, make them do burpees.”
    Incidentally, I have a dream last night where someone made me do tabata burpees, (maybe something to do with the workout earlier this week). It was horrible.
    Re: the zone:
    It sounds like I pretty much do the same as you. I’m going for 19 blocks a day but am finding a bit hard to get that much in. Mainly due to time and work.
    I find it hard to get in enough vegetables in a 5 block meal. Yesterday I had a five block evening meal where one block of carbs was just leaves/lettuce and it was a huge amount of greenery! Thus I find myself eating more fruit. Generally my average will be for every 5 blocks of carbs I have, 3.5 will be from fruit.

  • Brett_nyc

    I see about the milk and dairy. I like milk. I think I’ll keep it around.
    5k in 24:42,
    this pretty much sucked for everything after the 1st mile which I ran in 7min something at 8.5mph which I’m also pretty sure is a PR. Following miles were from 6.5mph up and down to 9.0 for the last 0.2 miles.

  • Coach P

    Not to hack this tread, because I love the food talk, there is something I wanted to ask: How did this past CF Total go for you? Did you get stronger? How many Totals have you done? What do you think has contributed to your gains/losses? What would help increase your numbers (ie-more technique work, nutrition, working the three movements separately on wod days, etc)?
    Looking forward to the responses…

  • Naveen

    I try to Zone whenever I’m not dining with other people (which pretty much translates to Zoning during the week, and semi-cheat during weekends). I found it easiest to convert everything into weight (grams), and just keep an electronic scale in my kitchen when I prepare meals. I have a spreadsheet that I use to design meals, but then just keep some favorite recipes on my fridge.
    For example, yesterday, I felt like cereal for breakfast. The recipe on my fridge for a meal I call “All-Bran Breakfast”: 62g All Bran Complete w/ 171g 2% milk; 14g Jay Robb Whey Protein; 1.5 tsp cod liver oil. (4.4F, 4.1C, 4.0P, 461kcal)
    My usual lunch: turkey sandwich (2 slices Ezekiel Genesis bread w/ 42g sliced deli turkey), 1 mozzarella string cheese, 1 macadamia nut, and sliced raw vegetables (70g carrots, 310g cucumber, 165g baby tomatoes, 165g celery), which I chop into a little rubbermaid bin while it’s sitting on my scale. (4.1F, 4.2C, 4.3P, 440kcal)
    Despite this precision during zone meals, I usually overeat on weekends and my self-control is severely lacking when our office gets a box of cookies, so maybe my Zone results have not been stellar, but I feel like it’s still been pretty good. (a note about cookies – keeping protein powder and a shaker in your desk can help you easily maintain your protein/carb ratio when you’re tempted by office crap). Trying to do the math at the last minute with new foods can be stressful and result in miscalculations that take you out of the zone, so my main point in adding this comment is just to illustrate how it’s easier to be successful on the zone if you have a good routine, don’t mind eating similar things over-and-over, and are willing to be anal about measuring (at least at first).

  • Moon

    Between this exceptional headline post, general info on food/exercises/etc, and very useful infonuggets like Avery’s above, I think we need to set up a new structure to run alongside this post/comment system.
    This great information are constantly getting buried deeper and deeper and are difficult to search and/or collect. Even if you and I remember it, the person coming to the Box tomorrow may never see it and gain benefit unless they are willing to spend a weekend rolling through archives. These people are our future. The children are our future. Think of the children.
    My initial suggestion is either a CF:NYC message board system, where topics are easily findable or a wiki (quick online examples: http://wiki.zoho.com or http://www.wetpaint.com/).
    While the first idea might seem to be redundant in light of the CF main boards, it doesn’t seem like those of us here are using/posting to them with any frequency. Nor do I see the same info cc:ed there. However a board does run the risk of eating into this comments traffic.
    So I think a wiki might be a bit better for capturing reference information. Also it probably would not eat comments, does not bury information by date as deeply and it would be very searchable and easily referencable, using a link instead of a link plus “then scroll about 2/3rds of the way down…”
    If the Great Powers of CFNYC don’t mind (and none of us Little People have a better idea), I’d like to take a shot at setting up whichever one makes sense – or maybe something else yet to be suggested – perhaps this weekend.
    [This in no way takes away from my goal/fantasy to set up an in-box/online stat database - but that can wait until the move...buwhaahahahah]

  • http://www.crossfitnyc.com Tyler Durden

    5k Row
    19:16 PR
    Previous best was 19:46. 30 second improvement!
    Props to the Zone!

  • http://www.crossfitnyc.com Tyler Durden

    Moon
    Veni Vidi Wiki! I love that idea. I only recently learned about those and I think they are clever. Please give it a shot!

  • Jeff

    Last night’s CFT 700
    255(unconfirmed depth)/150/295
    bw 155
    CFT:bw ratio ~4.5
    July CFT 715
    250/150/315
    bw 150
    CFT:bw ratio ~4.75
    May CFT ~655
    ~225/~135/~295
    bw ~153
    CFT:bw ratio ~4.25
    May was my first ever, on my first week at CrossFit (third week if you count the two weeks of trial in January), after not lifting for two months. July was after 1.5-2 months of CrossFit (with a 1-2 week break in between). Last night was after a month of CrossFit following a 3.5 month layoff.
    I attribute my decline due to not being entirely back in form yet after only a month back after 3.5 months off. Of course, maybe more than any other CF WOD, mental aspects come into play here since it’s very easy to psyche yourself out.
    I think more frequent practice with high, non-max weight would help.

  • http://www.crossfitnyc.com Rick Deckard

    Go, Moon, go!

  • Brett_nyc

    Coach P,
    since starting Zone a number of months ago, I have noticed much better performance in all aspects of Crossfit, ie 4:57 Fran in Oompa Loompa costume with a wig adjustment, consecutive sub 10 Helens, Dead lift 315lbsx8..after doing 6 sets of triples. As for the Total, I was surprised at how little i was able to squat. only 295lbs out of a 320lbs PR. I can think of a lot of reasons why I didn’t hit it…Press and Deadlift have just felt stronger lately. The HSPU volume as of late has been pretty high which definitely helped for overhead strength, ie Press. I haven’t been doing any DL stuff outside of wod’s so that 5lbs PR gain can only be attributed to nutrition.
    I done 5-6 Totals with slow steady increases overall. I find on any 1 particular Total day I’ll improve on one or two lifts and be deficient on one. Sometimes, like 2 Totals ago, I matched all my PR on the same day, so no new Individual PRs, but a Total PR. I get better Totals at night too. The last few have been first thing in the morning.

  • Coach P

    Thanks, Jeff, Brett…

  • Brett_nyc

    Oh,
    Squat 295, PR 320
    Press 170, old PR 165
    Deadlift 400, old PR 395

  • Jack Bauer

    I’ve never done a total yet so I’d like to do it on the next rest day so that way I can have a proper baseline on how I am now about to begin the zone and a few months into it. I’d be interested in seeing the results.

  • Justa

    I’ve been on a Zone like eating plan for the past year and a half, along with a training plan that I am slowly blending Crossfit WODs into. FTR, I’m considering moving entirely over to the WOD and giving up my old routine.
    I’ve noticed a major benefit to these eating plans in addition to providing adequate fuel for performance. I don’t get sick anymore. I was always good for a couple of colds every year. No more. I’ve had a couple of times when I felt them almost come on, but they just vanished. Clearly, proper nutrition, exercise and sleep bolster the immune system. Maybe common sense, but worth mentioning.

  • Ewen

    I agree with Moon and I’ve said it before, I think we should have a separate space for non WOD-related discussion. We also need to post our results in the comments whenever we can. Regulars should lead by example, and we should actively encourage newbies to do the same. Out of 64 comments yesterday, only 6 mentioned CFT results – I hope more than 6 people showed up at the Box yesterday. Say it loud, say it proud, people!
    Response to Coach P :
    I’m hoping to slip in a CFT today if it’s not too disruptive. Here’s my latest data:
    Previous CFT(s?): couldn’t track down my numbers, maybe in the log at the Box. I presume the squat and DL were lower (sub 300, sub 400).
    070901: 315, 125, 405 = 845 (BW: 187, CFT = x4.52)
    071020: 310, 120, 415 = 850 (BW: 183, CFT = x4.64)
    My progress has seemed slow overall (not only for the CFT), mainly due to irregular training patterns. Increased flexibility (shoulder and hips) would help the squat. Gains in squat and DL are mainly due to mindset and technique.
    On the nutrition side, I’m far from perfect, but I wonder if I need to worry about that when I don’t even have my training right.
    Heavy lifts are one of many things I’d like to train more often, but I’m not sure when/how.

  • Hari

    Coach P,
    Below are my CrossFit Total results for the past year. (I missed yesterdays). Since you asked, I seem to have lost ground over the last few months. It may be that I have actually remained the same but think I’m losing ground, as I become less willing to take credit for substandard lifts. I’ve also noticed that I’ve become paranoid about not being able to stand up at the bottom of the squat. People tell me that the speed with which I stand indicates that I am not handling my maximum load, but there you have it.
    I’ve thought that I would like to work one lift into the end of each warm-up, say 3×5 squats on Day 1, 3×5 presses on Day 2, 3 x 5 dead lifts on Day 3. Nothing heavy, maybe 80%, just to increase my comfort with the lifts. But the warm-up time ends up being somewhat random, and I haven’t been able to settle into a routine.
    I’m hoping that when we get the new space, it will be practical to show up, say, 30 minutes before each class and go through a full and consistent warm-up.
    061205 535 (185, 105, 245) BW = 158
    061214 555 (200, 100, 255) BW = 158
    070121 605 (205, 110, 290) BW = 156
    070218 620 (210, 115, 295) BW = 155
    070322 610 (210, 110, 290) BW = 154
    070412 605 (210, 100, 295) BW = 154
    070509 642 (225, 112, 305) BW = 154
    070601 621 (230, 116, 275) BW = 154 (Class ended early, before finishing DL’s)
    070704 635 (225, 115, 295) BW = 152
    070901 620 (215, 120, 285) BW = 152
    071020 607 (215, 117, 275) BW = 150
    071128 N/A

  • marisela

    i wanted to thank everyone who came out on tuesday to support. it was really great to see all of you there and i really fed off of your energies. that was one of the best shows i have ever had and i am happy that y’all could be there to support.
    thanx again

  • Hari

    Perhaps it makes sense split the daily post into two separate posts, one listing the WOD with the comments used strictly for posting times, and the other with the topic and readings of the day, with those comments more general.

  • sam

    Following moons comments, i’ve registered a new domain: http://www.crossfitwiki.com
    I have my own host so i’m going to set the domain to point to my host and install the mediawiki software.

  • sam

    Further to this I could easily implement a message board solution, like on the crossfit hq site, if needed.

  • xuan mai

    Yesterday was my second CFT.
    BW=126 lbs
    Prior CFT (10/20/07) = 315 (125, 55, 135)
    Yesterday’s CFT = 320 (125, 60, 135)
    Clearly, I need to do some more back squats and deadlifts.
    The thing is, on 11/9/07, I did a set of 135×3 of deadlifts. So, it seems to me that I should be able to lift more weight on one rep. Yesterday, however, that was not the case.

  • http://www.runningdownadream-avery.blogspot.com/ avery

    Coach P,
    My total yesterday was 445. That’s up from my first Total’s total of 400 on 4/16/07. I had a pr in both the squat and deadlift, which is interesting because I have only done one workout with deadlifts since I have “recovered” from this ongoing back injury. I haven’t done any heavy lifts involving my back since before August or September.
    My press was higher than the last total, but was just under my 1 rep max pr of 77 pounds. If my shoulder wasn’t grouchy, I know I could press 80 pounds or more. I also wished I started higher on my back squat and deadlift, because I probably could have gone higher.
    Best news is that I woke up and my back doesn’t hurt. I think my increase in strength has come primarily from 5×5 workouts (based on Starting Strength) in conjunction with regular CF WODs. Especially with the press. Plus lots and lots and lots of squats below parallel even if it’s with very light or no weight. The better my form is, the easier these lifts are getting.
    Here’s the breakdown:
    Back Squat – 145, 155, 165 (pr)
    Shoulder Press – 75, 80 (f), No third attempt because of shoulder
    Deadlift – 185, 195, 205 (pr)

  • Dave L.

    Coach P.
    squat: 245
    press: 115
    deadlift: 245
    Total: 605
    Yesterday was my first CFT (I guess I’ve just missed the past few, for some reason). I tied my PR’s in both the press and the deadlift but was off on the squat by 20 lbs. I’ve been traveling a lot lately and even though I’ve been keeping up with WOD’s, I am still a bit overtired.
    I’ve also been Zone-ing pretty strictly since late August. I’ve noticed large changes in body composition, but the past week I was very lax while being home for Thanksgiving. I am wondering if that had anything to do with my failure to match my PR in the squat and to best my PR’s in the dead and press.
    While my strength has improved since August I think I’m going to start incorporating some extra lifting twice a week ie: Maximus’ formula and see what happens.
    Keith, thanks for all the Zone advice, everything you’re saying is more or less what I’ve found as well in my own experience. When I’m eating clean my focus is sharper (in the gym and out), I feel better and my performance is better. I’ve also found that a lack of sleep seems to severely affect my performance.

  • Moon

    My logging system sucks – the CF book is probably most accurate, but I pulled a few from archives (“Compare to [date]” chaining is a lifesaver):
    070509 685 (255, 125, 305)
    071020 795 (315, 120, 360)
    071128 791 (295, 121, 375)
    Diet cannot take much credit for this level of improvement. While I have made more effort to eat “better” in terms of selecting good foods, passing by bad foods and keeping the portions under control, I have not participated in any Zone/Paleo type of systems. If it makes my now eye-rolling trainers feel any better, when I do stray off into the Badlands of food, I do feel your eyes watching me in that sort of “Grandma up in Heaven can see what you do in the shower…” sort of way.
    Nor do I think I am becoming stronger to the degree that the numbers might suggest. Being capable of such great gains plus having these amazing good looks would make the universe seem incredibly unfair. What I think is going on is that I am learning how to really push myself in the steps needed to get into that 90-100% performance range: tightening – and holding a tight – body, proper breathing, focus, etc. The “novelty” of the weight amounts is also kinda fading which reduces some mental blockages. The only way I would have thought I could lift 350 pounds a couple of years ago would be to become a pickpocket in London.
    Finally, I am simply learning the exercises better. The motions involved are changing from their initial strange contortions into a natural, familiar flow. This allows me to hold my focus on the goal instead of thinking about where my elbows are. Pull-ups are a great example of this – certainly I do more now than I did when I started (from a mathematical POV, an infinite amount of improvement, I believe), but I would bet that my slowly refined technique helps as much as any raw strength increases. [Note: "Crossfit NYC: Where I go to get my groove greased" might not make a popular t-shirt.]
    In that light, I think I would benefit from doing these exercises more often – even if not all the way to 1 rep max. I’m all for using “real” weight attempts either at the Sunday lifting class or if they are sprinkled in the regular schedule. But just day-to-day, I think it would help me to just fold in some un/light weighted bar reps in my warmup.

  • Ewen

    What a post, Moon, what a post.

  • Justin

    I find it interesting that a lot of our squat scores are went down. Where I once did 320lbs not too long ago (middle of the year), I could only get 300 and failed on 305. Yet the deadlifts are going up.

  • Coach P

    Thank you everyone,
    Please continue to post your CFT comments here until tomorrow’s tread is up.
    I will compile what seems to be the trend/overall opinion, and suggest a plan.
    After the Pittsburgh cert, it is apparent to me that the skill of strength needs consistent practice (a 265# jerk attempt will do that). It seems other affiliates are working in strength work with the wod’s as well.

  • sam

    Re: the total
    Squat went from 155 -> 175
    Press remained the same at 105
    Deadlift went from 205 -> 215
    465 -> 495
    I’m not surprised at the relatively small gains, I can’t remember the last time I did heavy dl’s, squats or presses.
    I think my legs and back in particular need a lot of extra work and I will probably start some sort of 5×5 thing for dls and squats weekly.

  • Brett_nyc

    Justin, I noticed that too. Yesterday I rushed up from 295 which I got easy, to 315 and failed. I dropped back down to 295 and nailed it again. I think I need to work up slower. My legs feel “stronger” overall though. Over Thanksgiving I was able to do tabata squats for 20′s which I haven’t been able to do for a while, not a measure of max strength but somethings there. Maybe this weekend I’ll work up to a 1rep BS and see what happens.
    I think between Crossfit and Zone-Paleo, this is really approaching a “Unified Theory” for fitness-health-performance-life. There’s nothing else out there that even comes close to this level of integration. 2 cents from Brett…

  • Kevin

    I have only done 3 totals even though I’ve been around since the box opened.
    March 2007 CFT-685
    May 2007 CFT-692 (2 lbs on press and 5 lbs on dead)
    Nov 2007 CFT-735 (improved in squat and press. Dead was the same)
    I am having the opposite happen. Squats are going up deadlift is not. I wonder if its the hip recruitment now that I am doing my squats powerlifter/CF style as opposed to Oly style which is more knee centric.
    The hip/glute /ham area gets so fatigued I dont have much left for my deads. Lately my legs have been feeling really sluggish. Lactic acid builds up really fast in them doing basic exercises even air squats. Maybe I need a sports massage or use the foam roller more often to get those toxins out.

  • juan g.

    gonna do the 5k at a park near my apt.
    anyone recommend a good (and warm) brand of running pants.

  • Jack Bauer

    Yo Kevin, it’s been the opposite for me. Taking two weeks off I really felt the need to improve my met-con stuff. Tuesday’s workout showed that but my strength work is still maintain-give a take a 10lbs.
    I do agree with Coach P, I think we need to do more strength workouts-I’m 190lb (too heavy) and I should be overhead pressing at least 200-225lbs, and cleaning bodyweight. Going to start going to LBH to get some more work on that stuff until we get Oly class again.

  • http://www.crossfitnyc.com Tyler Durden

    It’s funny how so many people get higher squat numbers when I’m not around to tell them they aren’t squatting deep enough.
    I am looking forward to our new facility where we can lift heavy. Strap your shoes and socks on people. It’s just around the corner.
    My total has consistently gone up
    …until yesterday. Last total was 820. Yesterday was down to 775. To be honest I really didn’t put my best effort forward yesterday. I didn’t really focus and do my usual warmup rounds. I sort of jumped in willy nilly between other lifters. I did a 295 squat that went up easy then tried 310 and failed. Moving to the press I tried 135 and my shoulder started screaming. I stopped there. I taught a private for an hour, then decided to do some deadlifts. I hit 365 but decided to stop there.
    I’m getting a 1000lb total in 2008. Anybody care to join me?
    Moon, you write the best posts. I think you should take over our blog.

  • Jack Bauer

    I’ll see your 1000lbs total in 2008 Keith! I got the shoes and the wig-Holla!
    If Moon takes over the blog a lot of us are going to lose jobs.

  • Brett_nyc

    I’m in for 1000lbs. My theoretical Total is 890lbs right now, what’s another 110lbs overall? Has Adam hit 1000lbs yet?

  • Justin

    Im in for 1000lbs in the Total as well in ’08… Its one of my many fitness goals for next year

  • sam

    So, I started experimenting with some wiki software and have got something up and running.
    I skinned it to look like wikipedia. However all the style is customizable.
    Currently I think anyone can edit and add new pages but pages can be password protected so that users need to login before editing.
    I figure it could be useful for posting up logs and journals or interesting articles. It has a search function so it should be easier to find stuff than going through miles of comments..
    http://www.crossfitwiki.com

  • http://www.crossfitnyc.com Tyler Durden

    Nice job, Sam. This will be a lot of fun.

  • jacinto

    I NEVER BEEN ON A DIET.I make sure that I eat lots of fruits and vegetables and nuts ,all kinds of fish.In smalls potions thru out the day.I drink planty of water and tea.I never count cals. or weight my food.Igave up pork and red meat back in 1969.

  • Ewen

    That’s the spirit, Jacinto!
    On that note, I’m drunk on champagne and headin’ over to the Box.

  • Hari

    Is the CrossFit Total more important than, say, the 5K run?

  • AllisonNYC

    Total
    squat 175 easy
    press 75 should have tried 77 instead of 80(f)
    DL 205 ugly
    total 455

  • sam

    Hari,
    I get the impression that people value the total much more highly than a lot of other indicators of fitness.
    I think because it’s called the “Crossfit Total” rather than
    1RM Squat
    1RM Press
    1RM Deadlift
    Speaking for myself, i’m not focussing on any aspect of fitness more than any other. I’m just as happy to see my aerobic conditioning increasing as my various lifts.
    It seems though, that the balance of workouts recently has seemingly increased my metcon much more than my strength.

  • AllisonNYC

    Oh yeah-
    “Angie”
    1oo Pull-ups
    1oo Push-ups
    1oo Abmat Sit-ups
    1oo Squats
    Real freaking kipping pull-ups. YEAH. Finally. they took me about 15 minutes. Now I want to do Fran again. I know my time will go down because last time I did single dead hangs and it took me forever.

  • marisela

    i have stopped eating sugar.
    i know that y’all are all zoning, but i had to start somewhere. i am a sugar junkie and now it’s gone. :(
    i’ve been pretty good, though i have noticed that i don’t eat enough. yesterday i ate one half of a salad at 6pm and the other half at 9. then nothing. it was one of the salads that had massive amounts of stuff in it, and i work from 7pm-4am, so my day doesn’t really start until late. i am just not eating enough now. good to have this problem and not the other, but like the post says, i have to tweak.

  • Coach P

    Again, thank you everyone for your CFT experience. I will review this in the AM and lay out some comments to chew on.
    Hari, the value of the CFT and the 5K are different and the same. Work capacity should always be the highest standard, and never sacrificed for improvement in any one area. The point of this exercise is to base improvement in your fitness level on a simple measurement: CFT. In the future, as with the other discussion about a board for us covering nutrition etc, everyone will have a log with their CFT, 5k, 10k, all the Girls and Guys performances, and skill levels achieved, thus giving everyone a baseline of fitness. And we will start with a leader whiteboard like in every Affiliate.

  • Brian D.

    In my most recent Total, which was last week, I rounded 905lbs (315 ATG, 170, 415). This was a DRAMATIC improvement over my July total which was 770lbs.
    I wish I could focus more on CF but because I’m in track season I need to be focusing on maintaining and improving my strength. Sigh. I miss doing WODs 3x a week (sufficing for 1x now).

  • Tyler Durden

    Yes, Hari. The CFT is more important than the 5k. Your scores tell a story. A fast 5k is an indicator of good cardio endurance as well as a measure of power over a long(ish) time domain. The CFT is an indicator of strength and power over a short time domain.
    Also as you have read in many of the posts there is a level of skill involved. If somebody has a legitimate CFT with proper form that tells me about their skill on the lifts and about the way they can move their bodies.
    Yes running fast requires lots of skill but those technical attributes do not tell me about how the athlete will perform on other non-running skills.
    A good CFT gives me an indication of how that athlete might perform in other exercises.
    Taken together they form a much better picture of how that athlete might perform over broad time and modal domains. But for me first and foremost I am more interested in the CFT because I can chase somebody with a bat and they’ll run fast but I can’t threaten people into lifting heavier or squatting deeper…would that I could.

  • sarena

    http://www.performancemenu.com/daily/images/113007robbDROMFBclinic.jpg
    Robb Wolf leads Jazzercize classes now! Maybe we should add them into our new space. Maybe Michael would enjoy it better than Physique 57…

  • Jeff

    I was just asking last night what happened to Michael. So is he working out there instead of at the Box?

  • sarena

    Dont know jeff; havent heard from him in a while!!

  • AllisonNYC

    Perfect WOD since I did 100 pull-ups tonight.

  • Ewen

    Hari,
    Personally, the novelty of serious lifting is what makes me prefer the CFT right now. But a 5K and 1RM lifts are pretty much opposite ends of what Crossfit defines as fitness, so they are hard to compare. I would agree with Keith, however, on the importance of the CFT as regards other CF workouts.
    So, tonight Mr. Guacamole and Ms. Champagne brought along baby Chocolate Mousse to cheer me on during my 5000m row. *burp* Damn retirement party.
    18:22 (1:50.2/500m pace) All things considered, I can’t complain.
    Moon, Greg, Jeff, I hope my ramblings were of some use.
    A2, good job on the pull-ups.

  • Dan L

    Nice time Ewen!

  • Kevin

    Nice rowing Ewen! No total for you? I was hoping to find a minicooper for you to deadlift.;)
    Looking forward to your total numbers.

  • Robzilla

    Row 5k
    19:42
    Felt pretty good throughout the workout and probably could have pushed harder. Gave it my all on the last 250m and had a lot more in the tank when I was through. At least I have a gague of a 5k row now and it’s not as daunting of a task as before.

  • Jack Bauer

    Ewen thanks for the rowing tips man! And congrats on the retirement party! Now you can give us all a class on rowing.
    2500 rope skips are no joke. Court you brought fire to my calves. It was an insidious workout-22 min.
    Moon, always a blast when you’re in the Box. Coach P was dressed up today and didn’t yell at anyone..Hmmmm he had someplace special to go!

  • marisela

    oh, forgot to mention…
    court had us do 2500(jr) singles for the wod today.
    23:11
    holy crap. i came home and took a nap.

  • Moon

    Row 5k
    21:31
    My style was still putting out those ~34ish strokes/min. :( Learned how to really row from Ewen *after* completing the workout. With what I know now, next time I believe sub-20 min will be possible.
    Jack – Remember, the 2501st jump is always the hardest. Ate a recockulous amount of that street food tonight.

  • Nav

    Hey Keith,
    I’m back in Oz now after my five week European trip. Just wanted to thank you for my one awesome fly-by black box workout. Going down those four flights of stairs afterwards was hilarious!
    I’ve been practicing zone ratios for years now and have found that combining it with the blood type eating has been great for me. Blood-type foods in Zone ratios is my ultimate nutrition protocol and fits in beautifully with Paleo eating as well.
    See you in Oz sometime!

  • P$

    31M, 168#, 5’10″
    1st CF total. Attempted this after about a week off. Probably won’t be working out too much in the coming weeks as i’m expecting. I had to get this in before the little one arrives.
    CF total:
    Back squat 250# PR without a belt
    Shoulder press 125# PR (135# failed (had to jerk a little to get it off the bottom)
    Deadlift 255# PR without a belt
    Total 630
    2008 Goal 700+

  • P$

    Ran the 5k today in the snow.
    25:20
    not my best, but I’ll take it after a week off and a night of heavy drinking on friday. Felt good to get back out there.

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