In this post we will show you some common proteins and how to weigh them to get one block of protein. If you need a refresher on proteins, you can skip back to “another way to count calories part three – what is protein and how much is one block.” Cooked Chicken: Deli – 36g per block Breast – 22g per block Drumsticks – 25g per block Thigh – 27g per block Wing – 23g per block Egg – 1 large egg per block Cooked Turkey: Ground– 28g per block Deli– 44g per block Breast – 23g per block Cooked Beef: Ground beef (90/10) – 34g per block Sirloin steak – 26g per block Ribeye steak – 29g per block Chuck – 28g per block Cooked Pork: Steak – 26g per block Bacon – 21g per block Sausage – 36g per block Deli ham – 56g per block Cooked Fish: Salmon – 35g per block Canned tuna – 33g per block Flounder – 29g per block Freshwater bass – 30g per block Plant-Based: Soybeans – 19g per block Raw broccoli – 295g per block Cooked quinoa – 159g per block Cooked lentils – 77.6g per block Peas – 140g per block Remember, these are only per one block. Most meals are going to require between 3 and 5 blocks of protein – meaning you will have to multiply this number by 3-5 to get the desired amount of blocks of protein. Have questions? Send us an email:
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Perform every minute on the minute for 12 minutes
30 double-unders Rest the remaining time At Home WOD: Perform every minute on the minute for 12 minutes 30 jump ropes Rest the remaining time Post scores to comments, include scales and modifications. 5 rounds for time of:
15 sit-ups 1 rope climb, 15ft rope 15 slam balls M: 20lbs ball F: 14lbs ball At Home WOD: 3 rounds for time of: 12 sit-ups 12 alternating mountain climbers 12 push-presses (performed with broom stick) Post scores to comments, include scales and modifications. 5 rounds for time of:
10 broad jumps 15 push-ups 10 wall ball shots M: 6ft jump, 20lbs ball to a 10ft target F: 4ft jump, 14lbs ball to a 9ft target At Home WOD: 5 rounds for time of: 10 step-ups 8 elevated push-ups 6 goblet squats (perform with backpack or water jug) Post scores to comments, include scales and modifications. Training functional movements is efficient and effective. Results are easily seen or felt in everyday life and especially as we see progress in workout scores. Improvement on workouts directly correlates with improvement in health markers. The correlation is strong because of the metabolic effect functional movements have on the body. As a side effect of health markers improving, the body will build muscle and burn fat, which are two of the most common health goals that people set.
Think about common activities that people do during the day… sitting up out of bed, sitting and standing up from a toilet or couch, leaning over to brush teeth, lifting something off the ground, carrying a back pack or groceries and lifting them onto a counter, or putting them away in a cupboard overhead, and even opening a door. We can group similar movement patterns and combine them to train in a gym. Regular movements, such as these functional movements are safe to perform and can be trained by scaling up the intensity. When these movement patterns are trained well and beyond the demands of everyday activity, quality of life increases because basic needs like going up the stairs is no longer a chore. This can be applied to sport as well, by building a good base of good movement, the capacity can be transferred and used in sport performance. Send us an email today to get started: [email protected] Overhead squats 5-5-5-5-5-5-5-5-5-5
At Home WOD: Snatch Balance 3-3-3-3-3-3-3-3-3-3 (perform with broom stick) Post scores to comments, include scales and modifications. 3 rounds for time of:
15 calorie row 10 burpees over the rower At Home WOD: 3 rounds for time of: 15 sumo deadlift high-pulls (performed with broom stick) 10 burpees over broom stick (perform without pushup if needed) Post scores to comments, include scales and modifications. Overhead squats 1-1-1-1-1-1-1 reps
At Home WOD: Overhead squats 5-5-5-5-5-5-5 reps (Performed with a broom stick) Post scores to comments, include scales and modifications. In this post we are going to show you how to calculate how many blocks of food you should be eating per day using a very precise method involving lean body mass. The preferred method of finding your lean body mass is to get a full InBody or another body composition scan. You can go to the InBody website to find an InBody scanner near you. If you do not have access to a body composition scanner, the less-preferred method is to use a Body Fat Calculator. We suggest using Zone’s Body Fat Calculator. This calculator will estimate your body fat percentage, lean body mass, and the amount of Zone blocks recommended based on your hip/waist ratio and activity level. To manually calculate blocks, you will rate how active you are on a scale of 0.5 to 1.0. 0.5 Sedentary: No sport activity or training. 0.6 Light Activity: Light training, such as walking. 0.7 Moderate Activity: Fitness or sport 3x per week. 0.8 Active: Daily fitness training 0.9 Very Active: Intense daily workouts 1.0 Athlete: Intense daily workouts AND sport training. *You may also fall into this category if you have a very physically demanding job. Once you have determined your lean body mass and activity level, we can get into calculating blocks. To do this, use the following equation: Lean Body Mass (in lbs.) x Activity Level / 7g of protein and be sure to round the number up. For example, if you get 11.1 blocks, you will round that to 12. While this does defy regular rounding rules, by rounding up you ensure that your body is receiving all of the energy it needs to help you feel best (plus it’s a difference of less than 100 calories). All of our macros are based around protein, for more on this visit “Another way to count calories part three – what is protein and how much is one block.” Examples: A firefighter with a lean body mass of 145 who has a physically demanding job and does intense daily workouts would be considered 1.0 athlete. 145 * 1.0 / 7 = 21 blocks per day (rounding up) A teacher who has a lean body mass of 120 and always makes sure to get 10,000 steps would be considered 0.6 light activity 120 * 0.6 / 7 = 11 blocks per day (rounding up). Sources: https://www.zonediet.com/resources/body-fat-calculator/ https://www.vittle.ca/vitality/diets/What-is-the-Zone-Diet:-What-Foods-to-Eat-and-How-it-Works Have questions? Send us an email:
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6 ring muscle-ups 9 kettlebell swings 12 calorie bike M: 50lbs F: 30lbs At Home WOD: 4 rounds for time of: 6 chair dips 9 russian swings (performed with backpack or water jug) 200-meter run Post scores to comments, include scales and modifications. 5 rounds for max reps of:
3/4 bodyweight barbell row Handstand pushups Rest as needed between rounds At Home WOD 5 rounds for max reps of: Bent-over rows (using backpack or other household item) Push-ups Post scores to comments, include scales and modifications. 5 rounds for time of:
10 back squats 10 alternating lunges 10 back extensions 20 double-unders M: 145lbs F: 115lbs At Home WOD: 3 rounds for time of: 10 jumping squats 10 lunges 10 goodmornings 10 Tuck-jumps Post scores to comments, include scales and modifications. Functional movements are the bulk of exercises that are selected for CrossFit, used for strength and conditioning. They are selected most often for training and many are interchangeable motor patterns. These fundamental actions are useful for fitness from a beginner to advanced performance level. The movements also often complement each other or build from one another. This means that each movement, when combined with other movements, can elicit a great metabolic response, and make for a great workout. Even similar movements vary enough to avoid redundancy and training the skills of one exercise indirectly trains the skills of another exercise because of skill transfer. For example, functional movements like squat, deadlift, and shoulder press will train common movements like sitting to standing, lifting boxes of the ground, and placing storage on a shelf overhead. Those same movements will also transfer to dynamic activity like speed and agility in sport.
Functional movements are great for core training because of their use of midline resistance and powerful flexion and extension of the hip joint. Training functional movements in higher intensity situations makes an everyday interaction with the movement pattern easier. These functional movement patterns are most efficient when the midline is activated first, then the extremities. We call this “core-to-extremity,” or “middle out.” Next time you stand up from the couch notice how your tummy tightens before you start standing. Notice when you throw a ball, your midline activates the throw. Any normal everyday movement, and useful movement in sport is generated this way. By design, functional movements train our core for many different demands. They will inherently be larger movements based on the defining feature of core to extremity. Larger movements use more joints and muscles, demand more neurological endocrine response, hence making them desirable to train. While there are benefits to isolating joints and groups of muscles, these smaller movements will have little to no skill-transfer. Practicing functional movements is the best means to the end. CrossFit workouts are written as a “prescription” (Rx). The workout as prescribed is intended for the fittest person. We can take all of those “prescriptions” and alter them to any given person’s skills and abilities. This is called “scaling” and “modifying.” In CrossFit, coaches and athletes can take the workout as prescribed and adjust the movement, implement, time, and/or distance as needed. The workout is a template that will be adjusted to suit the athlete’s needs. We can scale workouts because a scaled functional movement is still functional, which is ultimately the goal. Send us an email today to get started: [email protected] 3 rounds for time:
30 toes-to-bar 15 clean and jerks M: 125-lbs W: 95-lbs At Home WOD 3 rounds for time: 20 laying leg raises 15 ground to overheads (using broomstick/backpack, or other household item) Post scores to comments, include scales and modifications. Deadlift
5-5-5-5-5 At Home WOD: 2 rounds of: 2 minutes, slow and controlled with continuous movement of: Deadlifts (using backpacks or other household items) Rest 3 minutes between rounds. Post scores to comments, include scales and modifications. 4 rounds for time:
100-ft dumbbell walking lunges 30 box jumps 20 weighted pull-ups 2 dumbbells for lunges, 1 dumbbell for pull-ups M: 30# dumbbells, 24" box F: 15# dumbbells, 20" box At Home WOD: 3 rounds for time: 30 reverse lunge steps 30 goblet squats (use a backpack or other household item) 30 sit-ups Post scores to comments, include scales and modifications. Fat is the last of the three macronutrients that our bodies need daily. Fat is important to give your body long-lasting energy. Think about fat like a burning candle, the flame is small but lasts for several hours. There are two normal types of fat. Saturated fat which is from most animal products like meat, cheese, and butter. Unsaturated fat is found in nuts and seeds, as well as avocado and fish. Eating fats is essential for keeping our meals balanced which keeps our metabolism in homeostasis. These different fats are linked to regulating hormones involved with body composition and hunger, as well as cholesterol levels especially related to immune system strength. Like with proteins and carbohydrates, its always better to avoid versions of fat that are processed, like vegetable oils. Eating foods that naturally contain or produce fat is always a healthier choice. For the most part we want to eat fat in a balanced portion compared to our carbs and protein. We can determine how much fat to eat per day after our protein amount has been established using the Zone calculations. This amount is measured in “blocks.” We should not alter overall protein much because protein is directly related to recovering muscles. We can, however, play with carbohydrates and fat because both carbohydrates and fat are directly related to energy expenditure. Fat is the preferred fuel for longer more endurance-like workouts. In every block of food there is 3 grams of fat. Since many proteins also contain fat, we must measure it in two different scenarios. If you are eating a lean meat like chicken, turkey, or fish, you will need to add 3 grams of fat per block to your meal. If you are eating a fatty meat like pork or beef, you will only add 1.5 grams of fat per block to your meal. Try looking at some nutrition labels and see how many blocks of fat you are eating per day. There is a new variation of the “Block Prescription Based on Sex and Body Type” chart at the bottom of this post showing how many grams of fat you should be eating daily based on sex and body type. Small female: 30g fat per day (10 blocks of fat) Medium female: 33g pr fat per day (11 blocks of fat) Large female: 39g fat per day (13 blocks of fat) Athletic, well muscled female: 42g fat per day (14 blocks of fat) Small male: 48g fat per day (16 blocks of fat) Medium male: 51g fat per day (17 blocks of fat) Large male: 57g fat per day (19 blocks of fat) X-Large male: 60g fat per day (20 blocks of fat) Large hard gainer: 63g fat per day (21 blocks of fat) Athletic, well muscled male: 75g fat per day (25 blocks of fat) Sources: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ https://bmjopen.bmj.com/content/6/6/e010401 Have questions? Send us an email:
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5 sumo-deadlift high pulls 200-meter run M: 155-lbs W: 115-lbs At Home WOD: As many rounds as possible in 6 minutes: 5 sumo-deadlift high pulls (using a backpack or other household item) 20 alternating mountain climbers Post scores to comments, include scales and modifications. For max weight:
Power Clean 5-5 reps Squat Clean 3-3 reps Clean and Jerk 1-1 rep At Home WOD: Hang Power Clean 10-10 reps (using broomstick/backpack or other household item) Hang Squat Clean 10-10 reps (using broomstick/backpack or other household item) Jerk 10-10 reps (using broomstick or other household item) Post scores to comments, include scales and modifications. 3 rounds for time:
9 box jumps 9 bent-over rows 9 dumbbell press 1-minute rest between rounds M: 30" box, 45-lb dumbbells F: 24" box, 30-lb dumbbells At Home WOD: 3 rounds for time: 12 alternating stair step-ups (holding a backpack or other household item) 9 bent-over rows (using backpack or other household item) 9 shoulder press (using backpack or other household item) Post scores to comments, include scales and modifications. Variance practice helps specialized athletes get better at specific skills that is required by their sport. What this means is that a powerlifter will be the best in their sport if they practice more than just powerlifting. Powerlifters will benefit from endurance activities, Olympic lifting, and gymnastics. A basketball player will improve their free throw by practicing the thruster, the clean and jerk, and pull-ups. A lot of times in sport, it feels like you will get better if you continuously practice the skill that the sport requires, but that is not the case.
Athletes who continuously specialize from season to season burn out or become injured. This is because they are not being introduced to new stressors, so no real adaptation can happen for them to grow as an athlete. A quick way to injure yourself is to use the same muscles and joints in the same movement pattern repetitively without rest. In sport, the athletes who are the most versatile will have the longest careers, the best health, and the crossover skills to adapt to competition. In the real world, over-specializing is not helpful. Imagine a mechanic who can only work on trucks, they are not going to get as much business as a mechanic who works on trucks, vans, SUVs, and large machinery. This is the fault of a specialist – and the mechanic who knows how to fix more will have a better quality of life, simply because they have a bigger sea to fish in. A basketball player who can make shots from the 3-point line AND the free throw line is more valuable. A powerlifter who also practices fast lifts has more midline stability AND a better metabolic rate is more valuable. A mechanic who can fix my Equinox AND my F-150 is more valuable, and person who can run a 5k AND deadlift their bodyweight will have a more functionally valuable life. Being well rounded is a compromise for overall performance instead of being an expert with limited range. Ultimately, an athlete who is proficient in more skills than a few will have an easier time adapting to and out-perform their peers. For this reason, many sport coaches when presented with two athletes who are seemingly identical, will choose an athlete who plays multiple sports instead of just one. An athlete with a broad range of athletic experiences will have an easier time adapting to change on the field and in life. Send us an email today to get started: [email protected] 2 rounds for time (cap at 14-minutes):
100 double-unders 20 over-head squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 alternating single-arm dumbbell snatches 100 double-unders 12 bar muscle-ups M: 115-lbs over-head squat, 50-lbs dumbbell snatch W: 80-lbs overhead squat, 35-lbs dumbbell snatch At Home WOD: 1 round for time of (cap at 12-minutes): 70 single-unders or line jumps 20 air squats 70 single-unders or line jumps 20 push-ups 70 single-unders or line jumps 20 sit-ups 70 single-unders or line jumps 20 bent-over rows (use a backpack or other household item) Post scores to comments, include scales and modifications. Each for time:
250-meter row 500-meter row 1000-meter row 500-meter row 250-meter row Rest 1 minute between each row At Home WOD: Each for time: 100-meter farmer carry 200-meter farmer carry 400-meter farmer carry 200-meter farmer carry 100-meter farmer carry Rest 1-minute between each farmer carry Using a dumbbell/backpack, or other household item. Post scores to comments, include scales and modifications. 5 rounds for time:
400-meter run 15 thrusters M: 95lbs F: 65lbs At Home WOD: 3 rounds for time: 400-meter run/walk 15 thrusters (with broomstick or backpack) Post scores to comments, include scales and modifications. Another way to count calories part four - what are carbohydrates and how much is one block.2/4/2021 Carbohydrates are the second of three macronutrients that our bodies use daily. When carbohydrates are consumed, the energy that the body obtains from them is used immediately. Think of carbs like throwing gas on a fire – you get a huge burst of energy that runs out quickly. Carbs are placed on linear scale based on their insulin response on the body. This scale is the glycemic index and it runs from simple carbs to complex carbs. The insulin response on the body correlates with starchiness, nutrient density, and other metabolic effects on the body like leptin and ghrelin hormones control of hunger. Simple carbs are typically higher in sugar like breads, chips, rice, and fruits. These are going to also be starchier and have less nutrients overall when compared to complex carbs. Complex carbohydrates would be most vegetables, especially vibrant colors, and dark greens. We can determine how many carbohydrates to eat per day after our protein amount has been established using the Zone calculations. This amount is measured in “blocks.” The way Zone spreads calories among the macronutrients, 40% carbohydrates, 30% fat, 30% protein, is an excellent baseline rule for anyone starting to work on nutrition. The number of grams in protein should not be altered by much, but carbohydrates and fat have a bit of wiggle room. Some people may feel better by eating less carbohydrates and more fat, or vice versa. Particularly, athletes who work more with fast workouts or heavy lifting may respond better to increasing carbohydrates to fuel their workout regimen. In every block of food there is 9 grams of carbohydrates. Try looking at some nutrition labels and see how many blocks of carbohydratesyou are eating per day. There is a new variation of the “Block Prescription Based on Sex and Body Type” chart at the bottom of this post showing how many grams of carbs you should be eating daily based on sex and body type. Small female: 90g carbohydrates per day (10 blocks of carbohydrates) Medium female: 99g pr carbohydrates per day (11 blocks of carbohydrates) Large female: 117g carbohydrates per day (13 blocks of carbohydrates) Athletic, well muscled female: 126g carbohydrates per day (14 blocks of carbohydrates) Small male: 144g carbohydrates per day (16 blocks of carbohydrates) Medium male: 153g carbohydrates per day (17 blocks of carbohydrates) Large male: 171g carbohydrates per day (19 blocks of carbohydrates) X-Large male: 180g carbohydrates per day (20 blocks of carbohydrates) Large hard gainer: 189g carbohydrates per day (21 blocks of carbohydrates) Athletic, well muscled male: 225g carbohydrates per day (25 blocks of carbohydrates) Have questions? Send us an email:
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