January 4, 2009
January 9, 2009


3x thru

10 PVC Shoulder Dislocates
10 OHS
5 Push-ups

3x thru

10 Overhead Alternating Lunges
10 Sit-ups
10 Scorpions


Tom apparently was still on his clean kick. Complete the circuit as many times as possible in 6 minutes for a total of 4 rounds. Use ~1/3 to 1/2 of your bodyweight.

5 DB Deadlifts
5 DB Squat Cleans
5 DB Push Presses
5 Burpees (non-DB)

There was 2 minutes of rest in between each round.

While it’s great that this was done for only 4 rounds, it was still quite a brutal workout.


Strong work guys! Post loads to comments!

Things ended with an extended (by CFDC standards) stretching session with a big focus on the forearms. After Sunday’s and Tuesday’s classes, I would highly recommend some extra stretching sessions between now and Thursday night!



  1. CFDC Maiko says:

    I was (still am) pretty beat up from Saturday~Monday so I went a little easy for the workout and used lighter weights and paced myself. I used two 20# DBs (~1/3bw) and didn’t rush too much through the first two rounds. I also did power cleans for the first two rounds, the last two rounds were squat cleans. By then I was starting to die!

    Today will be a 100% rest day.

    Starting to feel tired and now lightheaded and can only think this is diet related. I also picked up a cough from somewhere. Anyone going through the same thing?

  2. Anonymous says:

    ZONE CHECKUP: how is evrybdy doing? taking ur fish oil? eating all your veggies?
    my brkfst: 3eggomlet w cheese 5 raw carrots (big ones)1.5T almond buttr. 2 fish oil.1 C cawfee (4blox)
    Maiko are u SURE ur eating enough veggies?


  3. edgy reggie says:

    I have to admit this workout was a rough one! Even if I didn’t admit it, the pictures don’t lie! πŸ™‚

    I used a pair of 50# dummbbells (and I think that is the heaviest weight I have ever used for a DB pair). I started doing squat cleans and attempted to get as deep as possible on my squat. But…as time rolled on and fatigue set in, my squat cleans became power cleans (even though I think I managed to get a squat clean here-and-there).

    My right knee is feeling much, much better. The only reason that I am mentioning it now is because I don’t wake up in the mornings feeling stiff, I don’t have that dull ache in my knee that I was occasionally having, my bodyweight squats are getting deeper, and I’m not taking as much NSAIDs as I once was. Now if I get the swelling down some more… πŸ™‚

    To answer part of TubaSteve’s question: I take two flax seed oil capsules a day. I take flax seed oil instead of fish oil because I have found flax seed oil to have a much higher quantity of Omega-3 (a good fat) than fish oil. Other than that, I don’t perceive a major difference between the two. And my Zone is coming along. I think I’ll be “dialed in” within the next two weeks.

    I’m supposed to type something here about Rhonda and Jackie so that when Rhonda reads my comment, she will tell Jackie (which will force Jackie to start reading these comments and blogs). But all I can say to you two ladies — and everyone else reading this who showed up for class — is great job (as always)! πŸ™‚

    To all of the newbies and novices who showed up, keep coming back…please! πŸ™‚

  4. CFDC Maiko says:

    tubs! I ran out of veggies last night =( Well, what was left I used to make lunch for today. Since I won’t be going to Krav I was planning on going to the grocery to stock up on more stuff.

    After class I was dying! I never felt that exhausted before and I did go relatively easy for the workout. If I got back to VA earlier I would have gone shopping then…except I probably would have fallen asleep behind the wheel.

    Definitely good with fish oil though. I use Carlson’s Fish Oil and have been uppin the amount I take (use to be around 4 pills). Probably need to look into exactly how much mg of Omega 3 I should be taking (it’s 500mg per pill for Carlson), but that stuff ain’t cheap =( Still trying to figure out what to cut out from my budget to afford this diet!

    and Yay for newbies! Soon we’ll be taking over Balance!! LOL

  5. Ha, did I look like I was about to pass out or what? πŸ˜€ I felt that way too!

    Alternated 20lbs and 25lbs dbs with Andraea for the workout, so used 20lbs for rounds 1 and 3, and 25lbs for rounds 2 and 4. Man, first time using 25’s for anything other than snatches and they were heavy, but I managed :)Did as many push presses as I could, but with the 25’s, I did mostly push jerks.

    That was another tough workout, so far all three workouts in 09 have been brutal! I love it!!

    Great job everyone! Koodos to Ami for rocking the 25’s even when she wasn’t feeling well!

    Tuba, the problem of having more veggies for Salty and I is that we were already eating ALOT of veggies before the zone, so adding that much more veggies is a little much. We are being creative enough to make the plan work for us so far though. We’ll see how we feel by the end of the week.

    Off to have my morning snack and then looking forward to my 2oz chicken and 3 cups of brussel sprouts for lunch 😐

  6. SaltyHat says:

    Used 50lb DBs for the workout, and they left me seriously gassed by the 3rd round – it showed apparently as well, as I was putting together some sloppy movements.

    Zone is getting slightly easier as I get into the groove of measuring and number crunching. It’s still going to take some time, but I think I might do a little rearranging of my blocks this weekend.

  7. Anonymous says:

    Hi Reggie!! We will all cya on Thursday…

    Tom, Michelle feels like she didn’t do the exercises properly and is kinda shy about speakin up…she can’t do Sunday classes so I guess I’ll stop monopolizing you and let you spend more time with Michelle and Jackie and whoever else thinks I’m a Tom hog πŸ™‚


  8. Anonymous says:

    Oh and I used 10# DBs for all sets. I was tempted to drop to five for the last round but realized it wasn’t the weight that was killin me, it was the burpees…as usual. So I stayed with same weight and tried to finish stronger than I started (to quote Trip).


  9. Tom Brose says:

    Rhonda, great to see you posting. Don’t worry, most of them want less attention from me.

    That workout was sure to bring on the misery, and those that are on the first week of a new level of caloric intake are going to feel dragging. the body takes time to adjust, but adapts. By February consistent Zoning will pay big dividends.

  10. Sara says:

    For the workout I only used 15# dumbells. Did modified burpees. Completed squat cleans on round 1 & 2, round 3 I mostly skipped (did 40 modified burpees) because of a weird feeling in my knee. I came back and completed the 4th round doing power cleans instead of squat cleans.

    The first round I felt as though I was soooooooooooooo hot I couldn’t do anything but I managed to get through 3 rounds. After the first rest my I cooled a little on account of sweat and I felt better during the second round.

    I have had some headaches the last few days (which is not unusual for me) but I can’t tell if they are a result of adjusting to new eating habits or some other cause. Other than that the zone is comming along ok.

    We are all talking about our food choices so I thought I would remind everyone to make sure they are drinking at least 8 cups of water a day. It is probably the easiest part of zone for all of us but it we still have to take note of drinking those cups πŸ™‚

    Rhonda – nice to see you posting on here and nice job yesterday sticking with the 10# dumbells through the all 4 rounds. Keep it up your doing great!!!!!!!!!

  11. CFDC Maiko says:

    Let’s see who’s still reading these comments…how would a CFDC Zone Recipe document sound to everyone? I started thinking about it after the previous entry’s comments. We could use Google Docs to share with everyone by linking the document in the links section of the blog.

    Right now I have nothing to contribute but I figure as we go along we all will stumble across stuff to share. I’ll post this on tomorrow’s entry as well in case too many people miss this.

  12. CFDC Maiko says:

    ps: you’re not kidding about how drinking water is the easiest part of the Zone!! lol

    I’ve been drinking so much water and tea these days, you can call me Queen P!

  13. edgy reggie says:

    Sure…having a central location for recipes is a good idea.

    Yeah, you have to drink a lot of water. With the activity that all of us are doing, one needs to be well-hydrated throughout the year. πŸ™‚

  14. Sara says:

    So I forgot one of my blocks of protien i had planned for lunch today. do I knock off a block from lucnh and eat it later or just make the protien up in a later meal???

  15. Sara says:

    P.S. And the recipe thing sounds good

  16. TomandAmi says:

    Looks like I missed a good class – three days of meetings and related dinners – though from a zone perspective fixed menu hotel dinners are not that bad because there is always a meat selection and vegetable. Rested after three days on on Tuesday then tried to recreate somewhat the Tuesday work-out at home using 40 lbs dumb bells doing a modified “Fran” thing 25-18-12-9 thrusters – sit ups, and push-ups then 50 air squats. Not the same but better than nothing.

    Looking forward to a good class tonight.

  17. edgy reggie says:

    I received this e-mail, and I thought I would share these diet tips for anyone who has not subscribed to the Zone mailing list:

    Top 11 Zone Diet Tips

    1. Always eat within one hour of waking.
    2. Never let more than five hours go by without having a Zone meal or snack and don’t forget your bedtime snack.
    3. Keep a food diary and note how you feel after a meal. Make a list of which meals keep you in the Zone.
    4. When you go to the store, make sure to have a list in hand with ingredients for at least two or three Zone meals. Then you won’t be tempted to buy everything in sight while trying to create Zone meals on the spot.
    5. Never leave the house hungry, or you’ll be tempted by all the food waved in your face everywhere you go.
    6. In dips, replace part or all of the sour cream with cottage cheese. Place the cottage cheese in a blender or food processor and blend until smooth. Add seasonings and blend again.
    7. Instead of skimping with a small amount of mayo and having dry tuna, try using strained yogurt instead. Spice it up if you want.
    8. When making guacamole in the Zone, use cut up red, green and orange bell peppers instead of tortilla chips.
    9. Take any type of fruit you like, (lemons, limes, oranges, strawberries, or any combination of fruits), slice, place in a pitcher, fill with ice and water, and place in the fridge overnight. Stir just before serving.
    10. Miss mashed potatoes? Try mashed cauliflower instead.
    11. Slice zucchini (length wise), brush lightly with olive oil and broil until crisp/tender (about 5 minutes). Then use the zucchini like you would lasagna noodles.

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