Human Squat

Hollis squats Nicole!

Workout:
Complete 5 rounds of the following:

run 400 meters
10 x bodyweight bench press
2 rope climbs

NOTE: Who can run a sub 1:30 400 meters and climb the rope without legs for all 5 rounds?

Today's Zone Meal Plan:

Breakfast: 3 blocks
Scramble with 2 1/2 blocks eggs, 1/2 block of smoked salmon, 1/2 block of sautéed asparagus, 1/4 block of sautéed mushrooms, 1/4 block of fresh tomatoes (use 3 blocks of olive oil to sautee veggies before)
1 1/2 blocks of slow cooked oatmeal with 1/2 block of strawberries on top

Lunch: 3 blocks
Egg salad made of 3 blocks of chopped eggs, 1/4 block of chopped radishes, 3 blocks of mayo, spicy mustard and salt and pepper. Put the egg salad on top of 1 block of toasted bread with a small piece of lettuce
1 3/4 block of orange

Snack: 2 blocks
1/4 block of celery, 1/4 block of green peppers, 1/4 block of raw cauliflower dipped in 1 1/4 blocks of your favorite hummus dip
3 blocks of olives

Dinner: 3 blocks
3 blocks of pork chops
Sautee 1/4 block of onions, 1/2 block of spinach, 1/4 block of sliced mushrooms and garlic in 3 blocks of olive oil
1 block salad with mixed greens, cucumbers, and apple
1 block of corn

Snack: 1 block
1 block of apple with 1 block of peanut butter on it
1 block of Fage yogurt

Comments

[Heather]

Adorable and adorable.

[Heather]

HAPPY BIRTHDAY MALLEE!!!!!!!!!

[Gloria Jean]

It's Mallee's BDay? HAPPY BIRTHDAY MALLEE!!!!

[Angel]

happy birthday to you
happy birthday to you
happy birthday, dear mallee
HAPPY BIRTHDAY TO YOU!!!

[Kristy A.]

Happy Birthday, Mallee! You have amazing willpower if you can stay on the zone today! Be strong!

I just wanted to provide some encouragement to those trying to stay on the zone through tough times. Scott and I just had his mother out to visit for the long weekend. We usually eat ourselves silly when guests visit because we want to treat them to the best of the area. However, this trip was different. We treated Scott's mom to an in-the-zone vacation. While she didn't weigh and measure like us, she ate home-cooked food for dinners and lots of fruit and veggies like us. We managed to stay on the zone, without cheating. We even splurged on some nice ribeyes with salad and wine and weighed and measured everything carefully to make it work. Those were the best 5-10 bites of steak in my life :) So be strong; it is possible. We experimented with some fun recipes out of the 100 Zone Foods book. The veggie-cheese melt one is great (especially with homemade mozzarella cheese a la Scott), and the shrimp and asparagus one was excellent too. I have found that a 2-block breakfast is filling and delicious when made with that Fage yogurt and berries (ex. 2 cups of strawberries!). It fills the bowl and my belly--which is amazing given it's only 2 blocks!

Anyway, just wanted to share... Hope everyone is staying strong. The results are coming, if not here already! Great job everyone!

[Heather]

Kristy,
Your post could not have come at a better time. I am having the worst, most powerful chocolate cravings I've had since starting the zone. And the guy down the hall in my office has hershey kisses in a bowl... I want to eat ALL of them every time I walk by. ARrrggggh!
I'm also crazy craving diet coke. Ugh.

I'll miss you again this weekend since we'll be out of town but can't wait to see you and Scott all zoned and buff in two weeks :)

[danielle]

I have been struggling today as well. I did not do very well in my workout today and have been having lots of cravings as well. I'm sure it is because my hormones are a little different this time of the month if you know what I mean but I am trying to stay tough. This really does work. Thanks for the support Kristy and good luck through your birthday Mallee.
I am lucky Leif's birthday is monday and I think we might have a "cheet meal" maybe not though.
10 blocks is not very much food but if I time it right it works.
My week long menu is almost complete so stay tuned.
d

[DebS]

HAPPY HAPPY BIRTHDAY MALLEE!
I don't see any bday cake in today's plan. Whats up with that? Not even a celebratory glass of wine. Girls gotta have fun on her birthday...hope you make it a great one!

Cute Hollis (and strong)!

[hollis]

Happy Birthday Mallee

Well Zoners I have to agree, despite the occasionally sense of being full, I am still STARVING all day long. However, my body feels better, my mind is clearer and I have more positive energy.

Congrats to Pat on going from a 3:01 pre-zone Fran to a 2:20 Fran yesterday.

Hey, Maybe this CrossFit and the Zone thing works?

[DebS]

Yesterday was my struggle day. Total bust calories and zone wise. But today is a new day and I'm back trying to make it work.

Kristy that is fabulous that you guys stayed on track with family in town. That gives me hope for next week when we have a bunch here for graduation. The stress is high this time of year so I thank you for showing it can be done.

Oh and can I borrow Scott a few nights a week maybe? FOR THE COOKING OF COURSE! :))

[DebS]

Heather, I know the feeling. This place is tough sometimes in regards to sweets. Come by my office though and I have fresh berries and fage. That might satisfy that sweet tooth.

[DebS]

2:20 FRAN? O-M-G! Insane. The boy has become a machine! Certainly a force to be reckoned with at the CF Games in a month.
Big congrats Pat.

And yes Hollis, as usual, you were right....it DOES work. It's just not easy to work it. But nothing worthwhile ever is, is it?

[Scott A.]

Happy Birthday Mallee, I say you forget the cake and just stick a candle in the pork chop and call it a birthday steak :).

Keep up the great work all you Zoners. From the sounds and looks of things it really is helping many of us improve our numbers which is impressive given we've only done it for just over a week. I must admit though that today has been rough as I'm already starving for dinner which is still at least 3 hours away. But seeing how much it has helped everyone else gives me the strength to endure.

Keep up the hard work all, I know we can all do it!!

[leif]

Way to go Pat!!! That 2:20 is an elite level time, that puts you up with the best of them. Congrats on your even bigger accocmplishment though, of staying in the zone through a weekend at Disneyland. Nice work, determination and persistance.

[Mallee]

Thanks Everyone!! Your wishes made today that much better! My meal plan posted today was what I was going to eat, but Hannah just told me that she is making me a perfectly balanced zone meal tonight that includes cake! So I'm saving my last 6 blocks for that and I'll post whatever she makes me tomorrow for you all. If you don't know this already, Hannah is a really good zone cook. Any of you who want zone meals delivered should bug her to start a business doing it!

[Angel]

holy crap, pat!!! way to be! big props for the 2:20 fran and staying on the zone while in disneyland. you are a beast! my days are getting easier though sometimes i still want to eat everything in sight. much better than last week though that's for sure. =) stay strong, compadres!

[Heather]

geez-us Pat. Did you butterfly kip? Were you dizzy?

Deb - thanks for the call... I was very much in need of that support!

I love the meal ideas that everyone is posting. Keep em coming!

[DebS]

Hang in there Scott!

Hannah, oh Hannah.....crossfit trainer AND you cook in the zone? Sign me up to beta test your Zone delivery!!

Yeah Mallee...you get cake on your birthday. That is cool. WTG Hannah.

Anytime Heather. This is something that together we can get through but left on our own we'd give up (at least I would!). Seeing Kristy and Scott work it and Coach D hit new milestones, well it's all inspiring and makes me want to put max effort into this.

[Heather]

Ok, so we have Scott, Kristy, Phil and Monster Pat representing CFSC at the games (did I miss anyone). But they just reopened registration to allow more athletes. Anyone...anyone....? We should get a team together!!!!!!!
Who's in??

[DebS]

How bout the women trainers of CFSC....you, Hannah, Danielle & Mallee? That would be a tough team to compete against!

[Gloria Jean]

Hey Danielle...I'm right there with ya and I do in fact, know what you mean. I feel like a friggin' 145# water balloon! I cheated BAD today, too. BAAHHHLEWW IT! Oh well, get back in the saddle and good to go.... No wonder I keep gaining and losing that same 7 pounds. I still feel better doing this zone challenge than I have doing anything so far. I still plan to adopt it as a permanent eating pattern rather than a diet. Geesh. Six weeks is a long time, huh?

[Eva T.]

Happy Birthday Mallee!!!! Great job on Fran, Pat!

[Heather]

Thats the amazing thing about the zone - you fall off, you get right back on.

It seems like the first 'diet' (I don't know what else to call it) to me that keeps me from sliding quickly down the slope of "well, now that I've ruined the plan, I might as well eat the ice cream." Or, "well, a cookie can't be THAT bad. Damn, I've already had one cookie, I might as well have another." or "I blew it yesterday, whats it worth anyway I might as well eat whatever I want" etc... With the zone, if that happens for a meal or a day or whatever, you can get right back in the next day.

Have two weeks passed yet? I can't wait to add fats.

[Collin]

Mallee... wow... staying on the zone through your bday... I'm impressed. I have to admit that this weekend I leave for back home for my bday on Saturday (5/31)... there is NO WAY I will be able to stay on the zone, but I'm going to do everything in my power to try. I'll back in effect ASAP though... any ideas for workouts while I'm at home (it'll only be a couple days)?

[Mallee]

Collin, email me and I'll send you a few good workouts for being on the road! Or, I'll post them on the site in a few days if I remember! malleejs@gmail.com