ARTICLE: ZONE MEAL PLANS

CrossFit:

3 sets for times of:

Rx:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots 20/14 lbs @ 10 ft
40 Russian Kettlebell Swings (70/53 lbs)
Rest exactly 4 minutes

Sport of Fitness: 4 sets

Competition:
Row 1000 Meters
20 Pull-Ups or 15 C2B
30 Wall Ball Shots 20/14 lbs @ 10/9 ft
40 Russian Kettlebell Swings (53/35 lbs)
Rest exactly 4 minutes

Performance:
Row 800 Meters
10 Pull-Ups or 15 Banded Pull-Ups or Ring Rows
30 Wall Ball Shots 14/10 lbs
40 Russian Kettlebell Swings (35/26 lbs)
Rest exactly 4 minutes

Fitness:
Row 600 Meters
10 Ring Rows
20 Wall Ball Shots 10/6
30 Russian Kettlebell Swings (26/17 lbs)
Rest exactly 4 minutes

Article:

This article was originally published May 1, 2004, as “CFJ Issue 21: Zone Meal Plans.”

Practicing CrossFit without any regard to nutrition is similar to only having “one oar in the water,” according to CrossFit Founder and CEO Greg Glassman, who authored this article. Sound nutrition, obtained from a high-quality diet in optimal quantities—as determined by the individual—provides the necessary foundation for continued progress and maximum adaptations from the program.

Diet is paramount to optimizing human performance, and this article offers a comprehensive overview and start-up guide for implementing the Zone Diet, including definitions, charts and recipes.

CrossFit has been experimenting with portioning strategies for many years. With personal experimentation, the individual will eventually find an amount and ratio of foods that support the best performance. The Zone is a moderate starting point such that the tweaks will not be drastic for most adopters. Read More http://journal.crossfit.com/2015/06/zone-meal-plans.tpl