On Zone Blocks, and my Zone Prescription

Close readers of this blog know that I use Barry Sears’ “Zone” diet system as the foundation of my eating plan. And that, like many CrossFitters who are into the Zone, I eat a high-fat version of the diet. In this post I break down my thinking about how much I am eating, when I eat it, and why.

Fear of Burpees

Training Cycle: Week 3/6 (Work Week)
Dietary Cycle: Week 3/3 (Cutting)
Daily Calorie Target: 2800
(Zone “blocks:” approx 24, 2.5x fat)
Second WOD of this Week

Struggling to get out of bed today, I said to myself, concerning the WOD: “please, please, at least, let there be no burpees.” There were burpees. Why do I hate them so? I need to adjust my attitude.


Agility Ladders. Stretching. Calisthenics: Push-Ups (15), Sit-Ups (15), Overhead Squats (20), Pull-Ups (10, deadhang, in three sets: 2, 4, 4).

Strength: Push-Press

It’s time for a 3 rep max Push-Press. My current PR was set on June 6th, 2009 at 130 lbs.

It went well today.

Result: 5 x 45 / 3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 135 (pr).

Form felt solid. It was nice to get a PR. To be perfectly clear: prior to pressing, we cleaned these weights from the ground. We did not use a rack.

WOD: “Jeremy”

Our WOD today is based on a CrossFit Kids WOD known simply as “Jeremy” or “Little Jeremy”, a memorial workout for a six year old kid named Jeremy Bloniasz. The original design was to use a broomstick or PVC for the overhead squats. I guess our version has been amped up for adults.

Overhead squats
For time.
Use 50-60% of your max OHS weight not to exceed 95/65lbs.

My max overhead squat weight remains stuck at 75 lbs, a PR set last month. The truth is I just haven’t done that much with this movement. I did the WOD using 60%, which is a 45 lb bar.

Result: 6:33.


To combat pain in my leg while running, I am doing short sessions on the treadmill after the WOD. They seem to help, by stimulating (or positively stressing) the old break site. In the past, I have found that increasing my running distance a bit really helps my leg feel better overall.

Yesterday: 5 minutes. Today: 7 minutes, 5.5 mph.


I get to thinking about the purpose of it all. Is striving ultimately meaningless? Is work futile? Or should we embrace our absurd isolation in this universe as the greatest of all possible challenges: to progress.

Retrospect: Five Weeks on the School Plan

I examine my training and nutrition over the past five weeks in the light of my “never on a school night” plan, which I established on August 23rd. The results are mixed, but I seem to be healthy and on track for good things as I move forward with the plan.

CrossFit Asheville and Friends at the 2009 Citizen-Times Half-Marathon

Four members of CrossFit Asheville competed in the Citizen Times Half Marathon this year, and all of their finishes, all sub 2:00, speak volumes about the effectiveness of CrossFit training. This blog post also contains pictures of a couple of my other friends. In this post: Rustan Adcock, Katie McNabb Nery, Tom Rehm, Frank Castelblanco, Jody Kuhne, Greg Clemons and Kim Stewart, Shonna Campbell, and local legend Charles Dotson.