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December 26, 2008

You all survived the .com workouts of December- I am almost certain that all of you have achieved your goals ahead of schedule. What are your January Goals? We will write them up this Wednesday.

We are going to be focusing on going heavy and building strength this January while keeping pace with our met-con. There will still be some .com workouts but chances are they will be modified to work with the strength theme. It will be interesting to see what effect this will have on our performance.

You may already realize this but 20 rounds of the “Chelsea” workout is equivalent to the 100 Pull Ups 200 Push Ups 300 Squats of “Murph” Of course there’s a mile run on each end-however I have no doubt that many of you will be going prescribed and doing quite well. That’s over 5 months from now. The Zone challenge will only help-are you in? Wednesday we review the rules and rewards and how to get in the Zone. I will have the separate link on this page that will be for participants of the challenge.

WOD FRIDAY

3 Rounds For Time

10 Clean & Jerk 135/95
15 Strict Chin Ups
20 Wall Ball Sit Ups 20/14

This one deserves a name… Post a vote to the comments.

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  1. Garetjax Reply

    Mark I just Started Zone today and I am using the medium male size is their a height to weight chart?

  2. Garetjax Reply

    Agrippa means sick or painful
    Persephone means bearer of death
    calvin means little bald one hehe

  3. Mark Lee Reply

    Garejax- congratulations on starting the Zone. If you are a medium sized guy you have somewhere in the neighborhood of 155-175lbs of lean body mass. That means that a 230lb dude with a lot to loose but a medium sized frame under neath would be a 15-17 blocker. Conversely a guy who weighs 175 with 165lbs of lean body mass will be eating the same amount with some adjustments in fat intake depending on performance. In world class fitness in 100 words we are told to eat veggies,lean meat etc, the zone comes in on the part that says enough to support lean body mass but not body fat. Keep us posted on how you are doing.
    All The Best,
    Mark

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