168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

PLEASE NOTE THE SCHEDULE CHANGES

April 11, 2009

The following Schedule changes are effective Monday April 13, 2009
AM- M-F 6:30 AM
Tuesday and Thursday 1PM
PM- 4 and 5 PM
M,W,F 4,5&6PM

The running workshop with our running endurance certified trainers, Tim and Nicole Gange, will take place on April 25th and 26th for 1 hour both days. The cost is 25$ and we ask that you pre-register as soon as possible. After we get a final number of C3 members we are considering letting the public attend for 35$.

New study points to superiority of the Zone Diet
By Dr. Barry Sears

The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.

At the end of one year, those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss.

Monday

WOD

CrossFit Total

Work up to your 1RM

Back Squat
Shoulder Press
Deadlift

Total all 3 for your “Total”

Here is the first of many in the “Simple Parkour” series. I encourage you to try all of them on a regular basis if you are looking for skills and drills to perform.

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  1. Jane Reply

    Just a question. Does that mean only a 6PM class M,W,F or it that in addition to the 4 and 5PM?

  2. jmiles Reply

    does that mean my drink should have 30% ice, 40% vodka, 30% mixer for best zone results?

  3. Mark Lee Reply

    the 4&5 pm stay m-f We are adding 6pm m,w,f

    J-Miles you should be drinking purple passions

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