Results for “zone”

We challenge you to improve your mental fitness by reading our Founder and CEO’s CrossFit Journal articles.

“When we explained that we thought our workouts were so effective that if we were to post one every day, someone would eventually find them, try them, have great results, and come back and tell friends, the dot-comers laughed heartily and condescendingly chortled, ‘Ahhhh, the old grassroots approach!’”

Greg Glassman wrote that in the 2005 CrossFit Journal article “www.crossfit.com.”

On Feb. 10, 2001, the first workout of the day went up on… Continue Reading

The individual PDF articles published in June 2016 are collected here in a single download.

The video and audio posts are not contained in the PDF.

The articles included here are:

“Programming: In-House Or Outsource?” - Beers
“Strong Gets Stronger: CrossFit Risk Retention Group” - Reingen
“Elliptical Syndrome Cripples Fran, Helen” - Warkentin
“21 + 15 + 9 = Better Teachers” - Potts
“Beyond Proven” - Achauer
“Live to 100, Die on Your Feet” - Cecil
“Problems and Pros” - Saline
“Training Tips: From Wreck to Recovery” - Upchurch
“Zone Vs. Macros: Accounting for Fat… Continue Reading

Tracking the amount of food you eat is key to accomplishing health, performance or aesthetic goals. While the Zone has been a staple in CrossFit, macronutrient (macro) tracking has become increasingly popular. Both programs require eating a prescribed amount of food every day, but caloric totals rarely match when the exact same meals are evaluated in each system.

This brief neither criticizes nor applauds either system, nor does it discuss how much of… Continue Reading

Educator Julie Potts applies CrossFit training principles to help her students succeed.

A few months ago, I walked into a CrossFit box hoping to learn new ways to get in shape. What I did not expect was the insight CrossFit would give me into my career as a kindergarten teacher.

Watching a CrossFit class is like witnessing the most perfectly differentiated and inclusive classroom. Every athlete is… Continue Reading

Warning: Reducing intensity can be habit forming. Please consult your CrossFit trainer immediately.

You have to do Fran today.

Stop reading, close your eyes and really think about that for a moment.

Note the freefall feeling in your chest, the sweaty palms and the subtle changes in your breathing.

Now consider this statement:

You have to do Fran in less than 12 minutes today.

I bet you suddenly don’t feel… Continue Reading

Nick Massie of PaleoNick.com is back in the kitchen, this time to share the recipe for his Super Radical tri-tip with balsamic apple compote.

Massie begins by prepping two baking sheets for the yams and tri-tip.

“Any meal that starts with two foil-lined sheet pans is a winner in my book,” he says.

He then pats a liberal amount of Super Radical Rib Rub onto both sides of the tri-tip and tosses extra spices into the pan to mingle with… Continue Reading

This time on The CrossFit Kitchen, Nick Massie of PaleoNick.com creates finger-lickin’-good lemon-pepper chicken.

Start by roasting the squash and chicken. In the meantime, heat a little olive oil in a cast-iron skillet and toast the garlic. Next, add the onions, mushrooms and stock to start a savory topping for your chicken. Three minutes later, toss in the roasted bell peppers and add a little romance with Massie’s own Lemon Pepper… Continue Reading

In this video, Nick Massie of PaleoNick.com takes a brief break from rowing to share his recipe for fajita pie. Unfamiliar with fajita pie? Just think shepherd’s pie with a twist.

Massie’s fajita pie—made up of a special blend of meat and spices and a layer of caramelized sweet-potato mash—brings together the simplicity of Midwestern comfort food and the vibrant flavors of the Southwest. Seasonings, three different types of… Continue Reading

Nick Massie of PaleoNick.com brings us a spicy breakfast pie with chorizo and plantains.

In a preheated cast-iron skillet, Massie starts cooking the chorizo before quartering the blackest plantains he can find and adding them to the pan.

“The thing I like about this dish is that maybe it’ll expose you to two ingredients that you haven’t used before,” he says of chorizo and plantains. “I recommend incorporating both of them into your diet.”

… Continue Reading

A lover of Indian food, Nick Massie of PaleoNick.com brings us chicken tikka masala served with spaghetti squash.

“’Tikka’ means ‘chunk,’ and ‘masala’ is really just any spice mix,” Massie says.

This flavorful recipe includes ginger, garlic, onion, cilantro and a homemade masala. To spice it up, Massie adds cayenne and chili pepper, but that’s optional depending on your yearning for burning.

To put the meal in the Zone, Massie recommends weighing the chicken… Continue Reading

Nick Massie of PaleoNick.com brings us slow-cooked ribs and sweet potatoes. Watch as he takes a meat-and-potatoes combo and makes it Zone-worthy.

“Three-block portions that are tough to beat,” Massie says. “It’s the meal that I call ‘ribs and sweets.’”

Start by preparing the ribs because they’ll take the longest to cook. Massie bottles his own rub—Paleo Nick’s Super Radical Rib Rub—but he’s got a spice recipe for dressing… Continue Reading

The individual PDF articles published in June 2015 are collected here in a single download.

The video and audio posts are not contained in the PDF.

The articles included here are:

“Gymnastics: The Long Journey Worth Taking” - Durante
“Virtuosity 8: Satisfaction” - Naseem
“Mind Over Muscle-Ups” - Achauer
“Dehydrated and Dominant?” - Beers
“A Theoretical CrossFit Model for Professional Baseball Players” - Putnam
“Deadly Myth” - Cecil
“Where Students Become Coaches” - Beers
“Zone Meal Plans” - Glassman
“Perish the Thought” - Kilgore
“True Warriors” - Cecil
“Drink According to Thirst, Scientists Advise” - Cecil

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… Continue Reading

Nick Massie of PaleoNick.com brings us a decadent spin on traditional lasagna for a real Italian treat.

First step: meat sauce.

“One of the things we have to think about is that (the butternut squash) isn’t really seasoned,” Massie says, “so I’m gonna make (the sauce) a little bit stronger flavored.”

Onions, garlic and basil are essential to developing a flavorful sauce. Some ground red chili is also recommended if you like a bit of spice.

To make the squash… Continue Reading

Add some Asian flare to your meal plan with sesame chicken and broccoli, dubbed “world’s greatest five-block meal” by Nick Massie of PaleoNick.com.

Tamari, ginger, sesame oil and apple-cider vinegar are a few of the key ingredients that develop the flavor in this dish.

To get started, Massie uses a simple method to steam his broccoli.

“We’re going to start off by adding some water to these two containers,” Massie says as he pours… Continue Reading

For a Zone-friendly way to “fuel your fitness in fine fashion,” try Nick Massie’s latest: Greek freak salad with halibut.

To get started, gather these fresh ingredients: onions, green peppers, cucumbers, roma tomatoes, carrots, halibut, olives, capers, spring mix, balsamic vinegar, olive oil, salt and pepper.

Start by searing the halibut. While it sears, mix your salad—and don’t forget one special ingredient: “It’s always good to salt… Continue Reading

In these chilly winter months, nothing hits the spot like a bowl of hearty chili. Nick Massie of PaleoNick.com brings us this simple recipe to warm your soul—and your belly.

“Nothing says ‘warm me up’ like a bowl of my chipotle chili with butternut squash and bison,” Massie says.

You’ll only need one pot and these fresh ingredients: butternut squash, onions, bell peppers, tomato puree, diced tomatoes, garlic, olive oil, bison, chili… Continue Reading

Chef Nick Massie shows us how to create a simple, delicious and balanced one-pot meal: chuck-wagon brisket pot roast.

“We’re going to enter the Zone once again with this super-simple slow-cooker pot roast,” says Massie, who runs PaleoNick.com.

To get started, you’ll need turnips, carrots, onions, celery, chicken stock, salt, pepper, Italian seasoning, granulated garlic and beef brisket.

Massie begins by seasoning the top and bottom of the meat with salt and pepper. Next, he… Continue Reading

CrossFit Founder and CEO Greg Glassman said, “We fail at the margins of our experience.” As such, confronting failure is a large part of a fitness program designed to expose you to a host of movements, take you out of your comfort zone and prepare you for any eventuality.

Learn the air squat and you’ll soon be faced with a barbell squat. Get comfortable with the bar on your back, and it’s time to put it overhead… Continue Reading

Three cups of coffee, six hours of coaching, four hours on the computer and one-life changing encounter: a day in the life of affiliate owner Mark Lin.

Mark Lin was not happy to be in AutoZone.

“After the DMV and a country-music concert, AutoZone is my least-favorite place,” Lin said. He just wanted to get into the parts store, buy the battery for his mini-motorcycle—which he uses to chase the members… Continue Reading