I want you all to remember back to your intro session, when you first began coming to CrossFit Zone. Most of you should have gotten a handy binder called a “Success Journal.” There are many good reasons we provide you with this tool. If you aren’t currently using it, it’s likely you won’t get the optimal success that you strive for. Just like I mentioned in yesterday’s blog, our box is run like a school: if you don’t put in the work and time to do your homework, you won’t get the results! Ultimately, it’s your personal choice. But if the coaches are going to put the time and effort into teaching you, we want to make sure that you are maximizing your success by doing the extra work!
On our gym whiteboard, you may have noticed the drawing of a health and fitness pyramid. Did you also notice that the supporting base of that pyramid is Nutrition? The coaches are always nagging you about nutrition, and this is because nutrition is about 80% of your performance. 80% is a lot, don’t you think?
Let’s face it. You’ve had all summer to let loose and eat whatever you want, and the coaches have turned a blind eye. But now that summer is coming to an end, it’s time to put our foot down!
From now on, your loving coaches are making it a requirement for you to bring your Success Journal to each class! We’ll be randomly checking on a weekly basis to see if you’ve brought your Success Journal with you. On top of that, we will also be checking to make sure that you have recorded your food intake daily. Yes, daily! If you forget to record your food or bring your Success Journal to class, and are spot-checked by the coaches, the dreaded penalty is 25 burpees. But the catch is, if you forget your journal, the whole class has to partake in your burpee penalty. That’s right, 25 burpees for the whole class!!! It goes without saying that we’re only doing this for your own good. We want everyone to achieve optimal performance here at CrossFit Zone. Once you’ve been recording your WODs and nutrition consistently, you’ll notice increases in your performance and positive modifications to your diet. Heck, you’ll even be thanking us!
There are a few convenient ways to record your nutrition:
1. Email the coach of your choice your weekly nutrition log.
2. Record your nutrition in your Success Journal and bring it in to every class.
3. Record your food on our online forum
**If you are unsure about how to keep an accurate record of your nutrition online, please ask a coach for assistance.**
A special shout-out to Donald and Brian, who are currently our two most faithful and consistent clients when it comes to recording their food intake daily! A gold star for both of you. Have a look at their “homework”, if you want:
Brian’s Food Log
Donald’s Food Log
School is in session September 1st, so get recording! Random homework checks will begin as of then. If you don’t want to get busted by your teachers, get into the habit of bringing in your journal to every class, and start recording daily! And don’t forget that you can book a nutrition consult to get feedback from the coaches.
Today’s Workout:
Buy In – 500M Row
WOD – 5 Rounds not for time:
Deadlifts x 3 reps working up in weight each set
LSit Holds 10-20seconds
Handstand Pushups (can be modified) x 6 reps
Turkish Get-ups x 3 reps per side
* move slowly in between exercises and the focus is on technique, not speed!!!
Cash Out – 500M Row
Hey Sean, did you read that? 5 ROUNDS NOT FOR TIME!!!
I guess we can giv’er on the rowing
Having trouble login on to the forum…also how do I get a journal..I am only coming once a week…am happy to pay for one.
thanks
Andree
You will be scared of my food intake!
wow, do you guys really want to go for time again tomorrow after today’s monster workout??? Bananas son. Bananas.
Really impressed with everyone’s effort today, I can say hands down that is one of the toughest crossfit wods I have ever done… great performances all round!!
PS. Hi Andree!
I also never received a success journal as I never did an intro session. As a result, I have no successes!
M-train – I’ll be just doing the strength today. I gotta save something for the 5K tomorrow.
Cam and I are doing a 5K race tomorrow evening at the Oak Bay track for anyone that wants to come see us get worked over. The open category starts at 6:30pm, then there’s the 16-18 minute 5K runners, and finally elite runners.
For those of you who did not receive a Success Journal upon starting at CrossFit Zone, come see us in the office and we’ll hook you up! We have lots printed up, and they’re free for the taking!
Hey Team,
So it sounds as though there has been some unhappy peeps from this post. This was not our intention at all. At CrossFit Zone we really care about your results and performance in the workouts, this is why we decided to implement this program. We will give it a try and if it does not work, we will try something else.
To get the results you want you need to have your nutrition dialed in, this is why we care so much about you recording your food. If you have a problem with this, please talk to one of the coaches.
If you don’t have a success journal because you did not want to waste paper, you can record your results on the leaderboard and your food journal online or emailed to a coach weekly.
The reason why I chose to make the whole class do burpess is because an individual burpee penalty has not stopped people in the past for showing up late to class and people are still forgetting to sign in. You may think twice about forgetting if the burpee penalty is brought on to the whole class by you.
Just think of it this way, you will get in better shape either way 🙂
Thanks for understanding!
Andree – next time you come in I will show you how to do it.
What an awesome WOD today 🙂 Had a lot of fun grinding it out with you 5pm’ers!
Heh thanks Deanna…I suck at computers..
🙂
Hi Cam!