The "Max"

four rounds for time:

max rep push-ups females = snake/males = strict
max rep lunge switches
max rep pull-ups
250 m. row

Post time and reps to comments

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Lizz (yes, OUR Lizz Lemon) competed in the Bear Lake Classic Half Triathlon this past weekend.  She finished this Herculean feat in just 5:59:10.  Now, let me put that into perspective for you.  In 5:59:10 Lizz did the following:

1.2 mile swim
56 mile bike
13.1 mile run!  

OUTSTANDING stuff Lemon!  We are all proud of you!  Here are some pics...

Crack-O-dawn and tension is high.

If you are going to die in a triathlon - this is where it is most likely to happen!

The So. end of Bear Lake is so shallow she said she had to walk nearly 100 yds before she could start swimming. 

lookin strong after t-1!

Heading out on the run - still looking strong!  

Still trying to get her to send some finish line pics.  Will post them when she sends them.  Still, I believe she finished :).  

Lizz has been graciously DONATING her time to teach skills and drills training for all things "endurance."  Take advantage of it while it is still free!  

Congrats again Lemon! 

5x Tabata

Complete 8 rounds of 20 seconds work followed by 10 seconds rest of:

below parallel squats

Australian pullups

overhead barbell pushpress 35/65

double unders

sit-ups

there should be no rest between exercises

post reps completed for each exercise to comments

please log in to see movement demos

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Ryan and I put our endurance to the test on a Harley ride to Jackson, Wy.  Fun was had by all.  It should be noted that I blew my "no sugar for one month" thing all to hell.  I promise to re-focus and get back on the wagon tonight.  Sorry all.  I only take about 1 vacation per year.  I REALLY wanted some ice cream, and etc.  

BTW Ryan and I DID workout while there!  

Speaking of "endurance events"  Congrats to Lizz!  She finished her tri this weekend in 5:59:10!  More pics and details to come!  GREAT job Lizz.  You make us all proud.   

Cardio Stew

For time:

Row 1500 m
run 800 m
100 double unders (or 300 singles)
50 box jump 20"

Post time to comments

Power Clean & Jerk -O- Rama

Every minute on the minute for 20 min:

5 power clean and jerks 45/95

Post thoughts to comments.

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Personal trainers the world over have become overwhelmed with information.  On one hand they have been taught that conventional (whatever the hell that is...) protocol is the only safe and effective way to train a client. 

It is neither safe nor effective.  

On the other hand, these trainers see fitness experts and veterans (like ours at the FZN) using highly unconventional protocol which has been forged from years of experience, knowledge and education.  The unprecidented results they see our clients achieve are astounding and they try to follow suit.  Unfortunatley this has led to a lot of confusion within the fitness world.  It has caused trainers to prescribe movements and protocol to their clients that are rediculous, poorly researched and with no physiologic basis.  

Bruce Mylrea created a video spoofing trainers who are trying to jump on the "me too" bandwagon yet cant quite figure out how.  I laughed so hard when I saw this I had to re-watch several times because I kept missing parts that I couldn't see through the tears.  If you can make it to the part where he says, "this is really good for the backs of your feet" without crying - friend, you need a vacation.  

This video is brilliant.  From what he is wearing (is that a mens swimsuit?) to his spot-on venacular, I couldn't quit laughing.  Even the title is classic - 28 counts??? Hope you like it as much as I do.  Enjoy...

/p>

      

150 - Block - 150

For time:

75 situps
75 back ext
run the 1 1/2 mile block
75 situps
75 back ext

Post time to comments:  

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Just under 40 joined us for the 0630 FGB today!  Hell Yeah!

It was a yard-sale after the 6:30 pm.  Is this YOUR finishing posture after your workout?  

Fight Gone Bad (crossfit)

Three rounds of: 

1 min Row (count calories)

1 min Wall Ball 10# f/ 14# m (count reps)

1 min Box Jump (count reps)

1 min High Sumo 45# f/ 65# m (count reps)

1 min OH DB press 15# f/ 20# m each hand (count reps)

Rest 2 min between each round.  

The clock does NOT stop between exercises. 

Count total reps - add to total calories and post total to comments.   

log in to see movement demos.

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Marissa takes a whap from a double under cable.  I have never seen one on the jugular!  Awesome!  

Push, Clean, Ext

Warm up with 1 round of:

50 double unders
50 sit ups
50 back ext

Then:

5 x 3  push press AHAP
3 x 5     db hang clean AHAP
3 x 5  OH triceps ext AHAP

Post weight for all sets to comments

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I'm starting to become over-run with pics lately.  I need to do a better job of posting these.  Here are some great pics we have collected over the last month that never made it up, before now. 

Matt goes down 75 lbs. over the last 12-13 weeks.  The distance between thumbs is how many inches he's lost.  BTW he had to add 4 extra holes to that belt!  OUTSTANDING effort Matt!  

 Troy sets the new "FitZoner" record!  Dude is the "Man of Steele."  

 Looks like someone else agrees with me

Jani is getting lower and lower!  

Hell YEAH!  FitZoners (0545) do it in the dark!  And with ghosts? 

Scott, who is no stranger to road rash...

 (click it to enlarge - or not).  
Remember this?  

Has become a staunch believer in wearing a helmet.  This is after he augered into the asphalt at high speed after breaking the chain on his bike during our Triathlon training last Saturday.   OUCH brother!  

I hear this one oozed all weekend...sorry, man.  

I hear the bruise from this wraps all the way around his waist.  Get better soon.  

Rocky demos proper finishing posture.  

Kim has got it down, too.  

"If you have bloody shins after a dead lifting workout...you KNOW you did them right."  Perfect demo Dave!

and Brian...

  

Judy B has a brilliant idea.  "What if we all bring leftover veggies from our gardens and share them with each other...?"  Pile em on folks.  I think Judy is truly onto something.  

Mark gets his kip!  It is HARD for tall guys to get a kip...I'm just saying.  Hell, its hard for everyone, but especially tall guys.  

Whiney-ass voice..."But Neil, I'm too (old, fragile, girlie, ...whatever) to do dead lifts!"  

"UM...I think Linda would disagree with you..."  You ROCK Linda!  

    

FitZoner

This is our benchmark workout: 

My "SuperFits" can do this in under 20 min. 

For time:

1 mile run
150 squats
75 pushups
50 pullups

Post time to comments.

All movements can be partitioned but the run.

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“Balance”

Rachel Jones, MPH, RD

 

It used to be said that balancing energy intake (calories) with energy expenditure (movement, exerise, etc.) would result in weight maintenance.  That if you ate the same number of calories from food that you expended every day, you would stay the same weight.  But more recently, science has observed that the TYPE of calories you eat is very much related to what you weigh and what percent of your body is muscle and what percent is fat. 

If you’ve been to the zoo lately, you’ll have already observed this phenomenon.  Tigers, lions, monkeys, elephants, birds, and hippos eat vastly different diets and have very different body types.  As humans, we may appear to be most flexible when it comes to diet and physical performance, but under closer observation, biochemistry shows otherwise.  We require a steady supply of both fat and water soluble vitamins as well as major and trace minerals to ensure that chemical reactions take place at lightning speed. 

It may seem trendy to eliminate entire food groups from your diet.  Trendy, but neither smart nor healthy.   Sports scientists have become fascinated with the role of nutrition on the brain.  When the brain senses a lack of essential key nutrients, it will command the body to slow metabolic processes and decrease athletic performance.  A recent science article pointed to the fact that physical inactivity may be the result of psychological depression.  And psychological depression is related to…..you guessed it,  poor food choices.  So if you really want to slow your progress in terms of fat loss and muscle growth, start eliminating foods that supply a steady stream of vitamins and minerals. 

Although it may not sell a lot of diet books, the key word for humans regarding diet is BALANCE.  We are designed to use a variety of foods to supply us with the nutrition that our species requires.  There are nutrients in beans that you don’t get from fish, vitamins in sweet potatoes that you won’t find in beef, minerals in nuts that are almost non-existent in apples.  When you realize that BALANCE is the key, then you will understand why an Olympic athlete at training camp eats a diet that includes all of the above mentioned foods and more---in BALANCE. 

Scientists working with high caliber athletes know that if the brain of an athlete has a steady supply of nutrition, the body will perform optimally.  So try this:  Plan your food choices for the day.  Include a variety of real food choices that build muscle (chicken, fish, meat, milk), supply energy (berries, spinach, oats, brown rice) and insulate nerves and brain (nuts).   Keep in mind that as humans living in an environment filled with empty calorie foods, your job is to get focused.  MAKE A PLAN FOR BALANCE.  Just as FZN provides a plan of integrative and specific exercises every day, it becomes critical to provide yourself with a plan of specific foods that contain vitamins and minerals for optimal mental and physical performance.  Leaving things to chance in today’s world may leave you looking more like the hippo or elephant rather than the cheetah that you really are.

"Money"

4 rounds for time:

25 wall ball throws (get low) 10/14
25 situps

post time to comments.

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Congratulations to Troy Holzer and his Wifey for bringing a new recruit to the FZN.  Announcing Drey HD Holzer.  He arrived Aug. 6th @ 5:14 pm.  He was several weeks early, but weighed in at 5.98 and was 20 inches long!  

My hell, Troy.  That kid was big for over a month early, bro.  I might want to look into buying stock in his UFC career!  Who do I talk to about that?  

"JJ"

21-15-9 reps of

Body weight deadlift
db thrusters 20/30 ea. hand
Burpees

Post time to comments