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One tool to help you do this is CustomWOD.com. Essentially, the website has you measure your performance (3RM deadlifts, AMRAP 1 min box jumps, etc.) then it can automatically scale the daily WODs for you. The measurement phase is long as there is a lot to measure, but so far, I've enjoyed doing it.
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I do Zone and have had great results! Having said that, it is important to not eats fried donuts and cotton candy as your carbs. Therefore, make sure you're eating carbs with a low GI (glycemic index). When you do this, you'll get better results and feel better. Here's a good video on this topic.…
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"Becoming" a Supple Leopard by Kelly Starrett http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588 It's basically Mobility WOD in a book form. It's on my own personal "to-buy" list.
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I don't have pictures but... 1. Lost about 50 lbs of fat. 2. Lost about 6 inches from my waist. 3. Best shape of my life. 4. Wife thinks I'm "looking good".
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I love the Zone! It's been SOOOOO helpful.
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After I watch the archived announcement Friday morning, I did an afternoon WOD (not 13.5). Out of curiosity, I tried to do chest-to-bar pull-ups during my warm-up. Only about half actually met that standard. I'm impressed that I can do it as pull-ups are one of my weaknesses, but I still need a lot of work.
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Just a quick update since I made this post a few days ago: I am now finding myself waking up in the morning at exactly 5:54 AM thinking, "It's time to get up." When I reach for my phone (which is my alarm), it will go off in my hand! My body is really getting use to waking up at the exact same time every day and it is…
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We did a modified 13.2 this morning. The guys used a 20" box instead of 24" and only 40 kg instead of 115 lbs. I got 197 reps. It was more than I thought I would get. Someone after said, "Yeah, the deadlifts were when you rested!"
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One thing that has helped me to easily get up for those early CrossFit WODs is to get up at the same time every single day, even weekends and days off. For my morning CrossFit class, my alarm goes off at 5:55 AM. So, I keep that time set all week long and I get up at that time every day, even if I don't need to. It's made…
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Next year I'm in. I can't quite do all the WOD at Rx yet, so this year I just get to watch.
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My recommendation is to switch to strict Zone Diet. You can still do Paleo with Zone if you want. I don't eat Paleo, only Zone, and I've had great success. I've lost a net of 47 lbs since September and I'm down to 11% body fat.
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The ONLY supplement that both Dr. Sears (Zone Diet) and the CrossFit competitors' course both recommend is fish oil. I'd start there. Dr. Sears also recommends vitamin E. The competitors' course also recommends vitamins C, D, and creatine. Other than that, if your diet is good, you shouldn't need a lot of supplements.…
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I love CrossFit! I've been doing it twice a week for about 3 and 1/2 months now. It get results but it's also fun and a lot more exciting than working out at a traditional gym. Be warned, the first couple of weeks will suck and you'll be super sore, but it does get better. This really goes for anyone at any fitness.
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Easiest and fastest is 3/4 C low-fat (not non-fat) milk. It's what I'll quickly down on the mornings I have CrossFit at 6:15 AM.
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This week I'm eating 3 Blocks of what I call "Zone Migas". Think of them as breakfast tacos in a bowl. Delicious! Next week I'll be pushing up to 4 Blocks though a different meal. I'm a big guy and I love breakfast so 3 - 4 Blocks in pretty reasonable for me. If the number of Blocks for breakfast seems too much for you,…
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I do CrossFit twice a week plus either a cardio or weightlifting workout once per week. I'm really looking to change to 3 - 5 CrossFit workouts per week. It's just a matter of working out the schedule.
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I love CrossFit and I think it's worth sticking with. However, “The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.” Garddawg - 22 March 2009. I would recommend you constantly scale/modify the WODs. A good coach should be able to help…
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Personally, I wake up early and do the WOD on an empty stomach. I only drink about 1 cup of water before and as needed during the WOD itself. Eating anything before the WOD usually makes my performance drop quite a lot.
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I would definitely recommend WHEY protein powder. The brand and flavor is really your preference. Here are two online reviews to help you decide which: http://www.bodybuilding.com/fun/tietge9.htm http://supplementreviews.com/categories/protein/whey-protein Hope this helps.
