Pile It On

Begin with an exercise listed below. 
After you have completed that exercise without pausing even once...rest precisely 30 seconds then,
Add 10 reps and do it again.
Continue adding 10 reps after resting only 30 seconds until you cannot continue with that exercise.
Then move to the next exercise.

30 squats
20 OH press 15/20
20 Ozzie pullups
50 situps

Post highest number of continuous reps for each exercise.  

 

Run & Lunge

5 rounds for time:

2 min run
50 lunge steps

Post time to comments.  

FitZone Advanced Complex

With a loaded barbell complete 5 rounds of:

5 dead lifts
5 power cleans
5 thrusters
5 back squats
5 push press

Rules:
1 - Rx - 45/65 (Rx+ - 65/95)
2 - Once you lift the bar you may not put it down until the entire 25 rep complex is completed.
3 - You may rest as needed between each complex.
4 - You may rest as needed during each complex as long as the bar is not put down.  

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At the FZN we are not big on "hyperfitness."  We believe that the pursuit of anything beyond our edict of optimal health is simply "good life wasted."  That being said, it is important to note we also believe "optimal health" is not easily achieved.  Nor is it pain free.  Far from it.  Those who workout using the FZN method can attest to the fact that using the word "difficult" to describe our program is a confounded and unmitigated understatement.  It is this very difficulty that is responsible for producing such amazing results.  

Occasionally the effectiveness and the advanced human capability produced by our methods is staggering to behold. 

Over the last couple of weeks I have been testing the effectiveness of the FZN methodology on several of our longer term citizens by challenging them to do a muscle-up.  Muscle ups are exercises that combine pullups and ring dips.  Either of these exercises alone are monumentally difficult in terms of single task accomplishment, but when combined they become exponentially more so.  This is because they combine several very difficult disciplines and skills.  Namely: strength, power, speed, agility, balance, coordination and accuracy.  

Many people train using very specific muscle up protocol for months and years to be able and capable of doing a muscle up.  Ultimately many fail to ever accomplish even one making the accomplishment of one a monumental exploit.

While the FZN does not use the example of someone doing a muscle up to promote our edict of optimal health.  We do however think it is healthy and wise that citizens of our community challenge themselves physically beyond what was previously thought possible.  For it is in these challenges that lie personal victories.  And in these personal victories lie profound benefits that traverse the full spectrum of healthy living. 

Chaney executes the first muscle up performed by a female at the FZN!

/p>

Flabaway

(compare to Dec 23)

5 rounds for time:

15 barbell biceps curls 45/65
15 triceps overhead DB extensions 15/25
15 sideups R
15 sideups L
run 400m, or row 500m, or 100 double unders, or high knees for 2 min

Post time to comments.

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Thursdays are funny.  You are tired.  You are sore.  You probably don't want to workout today.  Here is the deal...If you can watch this video and STILL not want to come in and workout...you go ahead and take a day off.  

/p>

See you at the FZN!  

FGB

(compare to Nov 22nd)

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 1 min between each round.  

The clock does NOT stop between exercises. 

Count total reps - add to total calories (from rowers) and post total to comments.   

log in to see movement demos.

thx to CrossFit.com

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Heard said, 

"I'm not sure about going down to the FZN.  I hear the workouts are really HARD.  Do you think they can modify it for someone like me?" 

"YEP!"

Power Thrusters

5-5-5-5-5 

Power Thrusters AHAP

Post weights for each set to comments

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I think this was the general consensus, across-the-board feeling about today's workout.  Thanks Ash.    

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Swimming in Drag by Elizabeth Bennett

  

There is nothing like waking up at 4:30 in the morning and making your workout…well, harder!  Except making it more fun!  This morning Suzanne and I warmed up with an easy 300 and then we threw on our big t-shirts and dove back into the water.  It was a drag!  (Sorry couldn’t resist!)  We swam a 500 and it felt like we were pulling a whole other person.  I made her start 30 sec. before me so that she didn’t feel like she had to try to beat me. That’s what I told her anyway!  It was tough!  After only a few laps I was totally out of breath and my shoulders were screaming!  We finished red in the face.  Neither of us know the meaning of not giving it our all, we really pushed ourselves. Our faces were flushed and the cool water felt great!  We weren’t done.  A 3 minute recovery and then we sprinted another 100 with the t-shirts on.  BTW I told someone this morning about the workout and he said he got a little bit excited…thought ALL we had on were the t-shirts.  Duh- we had our swim caps and goggles on too.  J  and suits.  

 

After having our pics taken, (and the blur is from a steaming camera lens) we took off the shirts and did an easy 100.  Not a long workout- we only had a little bit of time, but talk about effective.  Here is the full workout:

300 warm-up

500m moderate paced swim with shirts

2 minute recovery

400m swim with shirts

2 minute recovery

300m swim with shirts

2 minute recover

200m swim with recovery

2 minute recovery

100m all out effort with shirt

2 minute recovery

100 easy without shirt

 

Total 1900 meters  

 A hard, but really effective workout!  It will make you fast!  

Clean Your Plate & Burp

4 rounds for time:

20 plate cleans 25/45
20 burpees

Post time to comments

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This year on the advice of  friend, I began taking vitamin D.  My friend told me about a professor who was convinced that those who live above the 48th parallel (like we do in Utah) are almost completely deficient of vitamin D throughout most of the year (winter months).  This professor conducted an experiment on himself to prove it.  

The experiment this professor devised was to expose as much of his bodies' surface to the sun (your body makes vitamin D through sun exposure) as often as possible throughout the winter.  So, for several hours per day (whenever it was sunny) he would strip down to his bare chest and go outside on the roof of his building (no matter how cold it was) and expose himself to the sun in an attempt to help his body produce Vit D.  To lend more credibility to this experiment, he then would go in and take his blood and try to measure the amount of Vit D in his system.  He did this throughout the winter.  Wanna know what he found?  

NOTHING.

In essence, his body, and therefore yours, produces NO Vitamin D throughout the winter months above the 48th parallel.  So what?  

Vitamin D is essential to your health in several ways.  First of all, we all know vitamin D aids in calcium absorption.  This leads to strong bones.  What you may not know is; Vit D is essential for keeping your immune system humming.  Without adequate Vit D you may be less immune to colds and flu's.  In fact, since I began my Vit D supplementation back in November, I haven't had 1 single cold or flu (knock on wood).  This is a big deal for me.  Last year by this time I had caught 4 colds/flu's.  Even had treatment for "walking pneumonia" in Feb.  

Vitamin D is thought to have other healthy benefits.  Here are a few of them:

1. Prevents Rickets 
2. Prevent pre-eclampsia
3. Improve nerve function
4. Improve immune function
5. prevent bowel cancer by 40% 
6. Helps prevent type 1 diabetes. 
7. Heps prevent Alzheimer's disease  
8. Protects cells from oxidative stress (fights aging and disease).
9. Prevents Osteoporosis
10. Prevents hypertension and heart disease.  

These are just SOME of the benefits.  For more reading click HERE.  

How to get vitamin D? 

Simply go out in the sun.  Most scientists agree that 15 mins of exposure per day is ideal.  However, if you have darker skin, you may need more time - like 20-30 depending upon your complexion.  

Here are some other natural sources according to Wikipedia:

• Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
• Fatty fish species, such as:
  • Herring, 85 g (3 ounces (oz)) provides 1383 IU
  • Catfish, 85 g (3 oz) provides 425 IU
  • Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
  • Mackerel, cooked, 100 g (3.5 oz]), 345 IU
  • Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
  • Tuna, canned in oil, 85 g (3 oz), 200 IU
  • Eel, cooked, 100 g (3.5 oz), 200 IU
• A whole egg, provides 20 IU
• Beef liver, cooked, 100 g (3.5 oz), provides 15 IU
• UV-irradiated mushrooms (Vitamin D₂)^[30][31]

How much Vit D should you shoot for?  

USRDA is set at 400 IU per day.  I think this is too low for FitZoners.  I have seen more benefit around 1000-2000 IU.  The NIH has determined that the upper safe limit for Vit D is around 2000.  

FitZone Nation workouts are FRICKIN rough.  They demand much from your system.  It is my oppinion that you should give your body every advantage it needs to recover and contribute to your outstanding and optimal health.  If you have been sick this winter, and you live above the 48th...You may consider a Vit D supplement.   

  

Runnin

20 min run

Post distance to comments.

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What kind of gym lets people take their shoes off? 

Pushin

5 rounds for time:

25 OH db presses 15 f/20 m

25 walking lunge steps

25 wall balls 10/14

25 ab bridge jacks

25 pushups

Post time to comments

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We're feeling a little more official today!   

Kettle Bears

For time:

150 kettle bears 25/35

post time to comments

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What is a "kettle bear?"

1 kb high sumo +
1 kb swing (must go from the ground to above your head)

= 1 kettle bear  

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Reed practices his telekinesis in the middle of a set!