Front Squat Friday

Jan 21st, 2011

Category: CrossFit

Front Squat Friday

CrossFit Newton Team Throwdown 1.29.11 9AM-?

We have 3 Southie teams competing, please come out and show your support if you can

 

Team number

Team Names

Affiliate

1 Alison Minton Southie
Chris Gosler
Chris Berretta
2 Jackie Waugh Southie
James Melberg
Phil Hulse
3 Amy Ferro Southie
Sean Crowley
Nick Dedonno

Skills
GHD Sit Ups
GHD Hip/Back Extension
Squat Therapy

WOD
21-15-9
Front Squats (135, 95)
Pull Ups

L2 (115, 80)
L1 (95, 65)
Advanced (155, 105); C2B

DISCUSSION 12 Comments

  1. Michelle 01/23/2011 at 9:02 pm

    Thanks Kristen!

    Julie is going, too. Send me an e-mail at [email protected] and we can coordinate! 🙂

  2. Mr. X 01/22/2011 at 4:46 am

    How did Melberg get on one of the teams?

  3. Kristen 01/21/2011 at 9:12 pm

    Michelle, I plan on going to the throwdown, wanna come?

  4. Michelle Ahmadian via Facebook 01/21/2011 at 6:37 pm

    I want to attend the Throwdown. Anyone want to give me a ride? 🙂

  5. Michelle Ahmadian via Facebook 01/21/2011 at 6:36 pm

    I totally agree with Alec. I think eating real food should be priority #1 and I wouldn’t worry about trying out Zone until mastering getting all the crap out of your diet.

  6. Joe 01/21/2011 at 3:30 pm

    Ali, Alec, and Nick- thanks for dropping some serious knowledge on the topic. I’ll be sure to pick everyone’s brain, do some more reading, and give the Paleo influenced Zone a whirl.

    I’ll pass on Alec’s Zone brownies and opt for the Zone cinnamon bun instead. A 5-pack is only $13.75!

  7. Ali 01/21/2011 at 1:55 pm

    Also wanted to repost the links that Nick left yesterday about figuring out blocks and list of foods/glycemic index…

    Zone diet/blocks
    http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

    Also, here is a list of high and low glycemic foods
    http://library.crossfit.com/free/pdf/GlycemicNov02.pdf

  8. Ali 01/21/2011 at 1:33 pm

    hahah, opps I will not be eating 4 oz of RAW ground turkey, that should say cooked.

    For protein I also use chicken breasts, fish, lean ground beef, etc. Just depends what I have cooked up the day before and what I have in the freezer. Same goes for veggies and fruit…

    Let me know if anyone has any more questions! 🙂

  9. Ali 01/21/2011 at 1:30 pm

    1/21/11
    Breakfast
    3 blocks
    1 block broccoli (2 cups raw), 1 block apple (1/2 apple), 1 block grapefruit (1/2 grapefruit)
    2 blocks eggs (1 whole eggs), 1 block egg whites (1/4 C)
    3 blocks cashews (3 nuts)

    Snack
    2 blocks
    2 blocks orange (1 whole orange)
    2 blocks plain, non-fat greek yogurt (1 6 oz container, -3 points for paleo cheat, ***note! this might actually count as a block of carbs too, so this snack might technically be a bit high on carbs****)
    2 blocks cashews (6 nuts) + 2 extra blocks to make up for non fat protein (6 nuts)

    Lunch
    3 blocks
    1 block broccoli (2 cups raw), 1 block yellow squash (9 oz raw = a little over 1 squash), 1 block apple (1/2 apple)
    3 blocks lean ground turkey (4 oz cooked)
    3 blocks cashews (9 nuts)

    Snack
    1 block
    1 block grapefruit (1/2 fruit)
    1 block egg (1 hard boiled)
    1 block cashews (3 nuts)

    Dinner
    3 blocks
    1 block eggplant (4.5 oz raw, or 1 1/2ish cups cooked), 1 block zucchini (1 1/2 cups cooked), 1 block cauliflower (1 1/2 cups cooked)
    3 blocks ground turkey (4 oz raw)
    3 blocks olive oil (1.5 tsp)

    Crossfit, +3
    Fishoil, +2

  10. Ali 01/21/2011 at 1:30 pm

    Good point Alec. Thanks for going a little more into detail. When I said “low glycemic” I was really referring strictly to fruits/veggies. For example, 1 block of carbs from broccoli is 2 cups raw, 1 block of carbs from dates is 2 dates. Those of us doing Zone now are basically doing Zone w/ Paleo food. You’ll also notice that if you do Zone w/ crappy food (Zone brownies, bread, cookies, lots of starchy veggies, high sugar fruits) you will feel like you are eating a VERY small volume. If you want to eat a lot, guess what you have to eat? REAL FOOD!! Read: NO zone brownies, no margarine for fats, etc.

    I saw a comment on yesterdays wondering what a breakdown of a day looks like… I’ll show you guys my food plan for today. I eat 12 blocks per day of protein, fats and carbs, divided into 3 meals and 2-3 snacks, depending how long my day is. We can talk more about what “blocks” are and how to determine your number later, but here’s a typical day for me…

  11. Jaime 01/21/2011 at 1:20 pm

    Alec, I am sooo sick of the snow but I couldn’t let it get in the way of Front Squat Friday 🙂
    WOD
    7:53 95# L3 and Red band for pullups
    Good luck next week at the throwdown!

  12. Alec 01/21/2011 at 12:45 pm

    Be safe with the snow everyone today! Am I the only one sick of snow already?

    About the discussion of zone/paleo yesterday, I just wanted to make a comment- although I personally don’t have any experience with the zone, I just wanted to say that if you do want to try out the zone, make sure you do it with high quality real food. You could technically do the zone eating pancakes, donuts, fried dough, and diet soda, as long as you got your blocks right, but that is a horrible diet. Concentrate on nutrient dense “real” foods and avoiding bad processed “food like items”. Some of the food they sell on the ZONE website is absolute crap- Zone Brownies anyone? http://shop.zonediet.com/product/detail/905ZK.aspx

    Also, the glycemic index is a good starting point for looking at a food but it is more complicated than that. Soy milk apparently rates better glycemically than carrots and parsnips, but I can tell you right now which one is healthier, and it ain’t the soy milk. Also, fructose registers a low blood sugar spike as it is processed by the liver, so foods with lots of fructose vs. sucrose/glucose can have a lower glycemic index, however too much fructose is bad, as it can overwhelm the liver and cause metabolic issues.

    Not trying to scare anyone, but just want you guys to eat real food that is nutrient dense, vs. some processed food type product.