CrossFit Wod Tracking Journal

SUCCESS JOURNAL
School of Elite Fitness

To us, fitness is a state of mind, way of being. It shows up in the way you talk, walk, sleep, eat, work, play, dress and relax. It is the physical embodiment of the character traits of honor, courage, confidence, discipline, integrity, responsibility, dedication, and joy. It is also instrumental in reducing the immediate and cumulative effects of stress and anxiety. Weve found that the fitter a person is, the more he/she is physically able to do the things that bring joy and fun to life everything from feeling strong, confident and energetic through your normal work day, running around with your kids, being physically active and playing sports, to traveling to remote corners of the earth. Being physically fit is inspiring, feels good, enriches your life, and adds both years to your life, and life to your years. People that are fit seem to have a clearer, more optimistic view of life. For us, the bottom line is this: Fitness allows you to live your best.
This Journal Belongs To
If lost please return to CrossFit Los Angeles 3201 Santa Monica Blvd Santa Monica, CA 90404 310.260.9550 Info@CrossFitLA.com
www.CrossFitLA.com
How to use CFLA CLASSES: Come often, and early (5 minutes in advance) every week. 3x or more/week for best results. Sign in for class ATTITUDE - Cheer others on, clap and give high 5s it will improve YOUR results! Be responsible. Choose weights according to your ability AND mindset that day. Stay alert, awake, and fully engaged in class. Pick up after yourself re-rack weights, put away boxes, re-hang rubber bands. Clean up after yourself - bring a workout towel, and wipe the floor with disinfectant and a mop after your workout. Be honest with your numbers both in the Success Journal and in times / reps in class. Create a plan to train CFLA style at home. Use the web site daily to watch for upcoming info, workouts, and posting comments. Participate in all seminars and events they will really help your training. How to use your CFLA Primary Coach: Your coach is your primary point of contact at CFLA Use him/her for: - all health/fitness/nutrition questions, concerns, problems - progress checks and accountability (showing up, diet, goals) - before/after pictures - goal identifying and setting - administrative changes to your membership How to use CFLA Skill Clinics: Periodic skill clinics will be scheduled by your primary coach Show up to a clinic as regularly and as often as you can How to use THE INTERNET: Go to the main page of our website (www.crossftila.com) daily for workouts, photos and goings on in our community. Register for our discussion forums at http://www.crossfitla.com/cms/index.php/forums/ Start your own online workout journal and/or food journal in the forums. Join our group on Facebook: CrossFit Los Angeles http://www.facebook.com/p.php?i=682815634&k=55B365TXTWTBVACASAXU How to use THE SUCCESS JOURNAL: Bring it to every class without fail. If its worth doing, its worth writing down. Fill it out after the workout be specific with each appropriate area. Track what you do when youre not with us write your workouts, progress, challenges and epiphanies **VERY IMPORTANT** Use every page and field just because you dont like to track something doesnt mean that its not important. Remember that if its not written down, it doesnt exist!! Read the quotes the people we reference are seldom wrong come up with your own and let us know so we can put up on the site!
www.CrossFitLA.com
Quotes / Inspiration
Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the losers gambit.
- Greg Glassman, founder of CrossFit
There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.
- Author Unknown
Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.
- Greg Glassman
Have fun screwing upit means you are removing your ego from the problem.
- Greg Glassman
Hiding from your weaknesses is a recipe for incapacity and error. The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.
- Greg Glassman
Obstacles are those frightful things you see when you take your eyes off your goals.
- Henry Ford
Pain is weakness leaving the body.

- Anonomous
There are no limits. There are plateaus, but you must not stay there, you must go beyond them. A man must constantly exceed his level.
- Bruce Lee
Its not whether you get knocked down; its whether you get up.
- Vince Lombardi
The greater the obstacle the more glory in overcoming it.

- Confucius
To strive, to seek, to find, and not to yield.

- Alfred Lord Tennyson
Never, never, never give up.

- Winston Churchill
Failure is the opportunity to begin again more intelligently.

- Henry Ford
When you get to the end of your rope, tie a knot and hang on.
- Franklin D. Roosevelt
"Whether you think you can or you can't, you're right.

- Henry Ford
Unless a man undertakes more than he possibly can do, he will never do all that he can.
- Henry Drummond
Fortune favors the brave.

- Publius Terence
The greatest mistake you can make in life is to be continually fearing you will make one.
- Elbert Hubbard
If there is no struggle, there is no progress.

- Frederick Douglass
If we did the things we are capable of, we would astound ourselves.

- Thomas Edison
Do or do not. There is no try.

- Yoda
Character isn't inherited. One builds it daily by the way one thinks and acts, thought by thought, action by action.
- Helen Gahagan Douglas
Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible.
- Francis of Assisi
Don't let what you can't do interfere with what you can do.
- Anonymous
Courage is resistance to fear; mastery of fear - not absence of fear.

- Mark Twain
There are two mistakes one can make along the road to truth - not going all the way, and not starting.
- Buddha
The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.
- Dr. Martin Luther King Jr
Many of lifes failures are people who did not realize how close they were to success when they gave up.
- Thomas Edison
If you want to increase your success rate, double your failure rate.
- Thomas Watson, Sr
Success is going from failure to failure without losing your enthusiasm.

- Winston Churchill
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
- Zig Ziglar
Things may come to those who wait, but only the things left behind by those who hustle.
- Abraham Lincoln
Winners expect to win in advance. Life is a self fulfilling prophecy.

- Unknown
Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn't make the fly any more dead, but the rest of the flies sure sit up and take notice.
- Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC
There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.
- Author Unknown
CrossFit "Girls"
Angie
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Date Time
Notes
Annie
50-40-30-20-10 Rep Rounds for time: Double Unders Sit-ups (anchored)
Date Time
Notes
Barbara
5 Rounds for time w/ exactly 3m rest between rounds of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Score each round & total time to complete WOD
Date Time
Notes
Chelsea
Complete 1 round every minute on the minute of: 5 Pull-ups 10 Push-ups 15 Squats *Score # of rounds completed on time, + any additional rounds completed in the 30 min*
Date Time
Notes
Cindy
AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats
Date Time
Notes
Diane
21-15-9 Rep Rounds for time: Deadlift (225/155#) Handstand Push-ups
Date Time
Notes
CrossFit "Girls"
Elizabeth
21-15-9 Rep Rounds for time: Clean (135/95#) Ring Dips
Date Time
Notes
Eva
5 Rounds for time: 800m Run 30 KBS (32/20kg) 30 Pull-ups
Date Time
Notes
Fran
21-15-9 Rep Rounds for time: Thrusters (95/65#) Pull-ups
Date Time
Notes
Grace
30 Reps for time: Clean & Jerk (135/95#)
Date Time
Notes
Helen
3 Rounds for time: 400m Run 21 KBS (24/16kg) 12 Pull-ups
Date Time
Notes
Isabelle
30 Reps for time: Snatch (135/95#)
Date Time
Notes
CrossFit "Girls"
Jackie
For time: 1,000m Row 50 Thrusters (45/45#) 30 Pull-ups
Date Time
Notes
Karen
For time: 150 Wall Ball (20/12#)
Date Time
Notes
Kelly
5 Round for time: 400m Run 30 Wall Ball (20/12#) 30 Box Jumps (24")
Date Time
Notes
Linda
(aka "3 bars of death") For time: 10-9-8-7-6-5-4-3-2-1 Rep Rounds of Deadlift (1 1/2BW) Bench Press (BW) Clean (3/4BW)
Date Time
Notes
Lynne
5 Rounds of Max Reps: Bench Press (BW) Pull-ups *Score BP reps + pull-ups reps = total reps*
Date Time
Notes
Mary
AMRAP 20: 5 Handstand Push-ups 10 1-Leg Squats 15 Pull-ups
Date Time
Notes
CrossFit "Girls"
Nancy
5 Rounds for time: 400m Run 15 Overhead Squats (95/65#)
Date Time
Notes
Nicole
AMRAP 20: 400m Run Pull-ups (max reps) *Score # of pull-ups in each round & total # of pull-ups*
Date Time
Notes
CrossFit "Heroes"
Badger
3 Rounds for time: 30 Squat Cleans (95/65#) 30 Pull-ups 800m Run
Date Time
Notes
Daniel
For time: 50 Pull-ups 400m Run 21 Thrusters (95/65#) 800m Run 21 Thrusters 400m Run 50 Pull-ups
Date Time
Notes
Danny
AMRAP 20: 30 Box Jumps (24"") 20 Push Press (115/75#) 30 Pull-ups
Date Time
Notes
CrossFit "Heroes"
DT
5 Rounds for time: 12 DL (155/115#) 9 Hang Power Cleans (155/115#) 6 Push Press (155/115#)
Date Time
Notes
Erin
5 Rounds for time: 15 DB Split Cleans (40/25#) 21 Pull-ups
Date Time
Notes
Griff
For time: 800m Run 400m Run Backwards 800m Run 400m Run Backwards
Date Time
Notes
Hansen
5 Rounds for time: 30 Kettlebell Swings (32/20kg) 30 Burpees 30 GHD Sit-ups
Date Time
Notes
Jason
For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
Date Time
Notes
Josh
For time: 21 Overhead Squats (95/65#) 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups
Date Time
Notes
CrossFit "Heroes"
Joshie
3 Rounds for time: 21 Right-Arm DB Snatch (40/25#) 21 L Pull-ups 21 Left-Arm DB Snatch 21 L Pull-ups
Date Time
Notes
Mr. Joshua
5 Rounds for time: 400m Run 30 GHD Sit-ups 15 DL (250/165#)
Date Time
Notes
JT
21-15-9 Rep Rounds for time: Handstand Push-ups Ring Dips Push-ups
Date Time
Notes
Michael
3 Rounds for time: 800m Run 50 GHD Hip Extensions 50 Sit-ups
Date Time
Notes
Murph
For Time: 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run
Date Time
Notes
Nate
AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (32/20kg)
Date Time
Notes
CrossFit "Heroes"
Randy
75 Reps for time: Power Snatch (75/55#)
Date Time
Notes
Ryan
5 Rounds for time: 7 Muscle-ups 21 Burpees
Date Time
Notes
Tommy V
For time: 21 Thrusters (115/75#) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs
Date Time
Notes
Tyler
For time: 7 Muscle-ups 21 Sumo-deadlift High-pulls (95/65#)
Date Time
Notes
Benchmark WODs
Baseline
For Time 500 Meter Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups
Date Time
Notes
Benchmark WODs
Bear Complex
5 Rounds for Max Weight: 1 Round is 7 cycles through: 1 Power Clean 1 Front Squat 1 Push Press 1 OHS 1 Back Squat 1 Push Press
*only set bar down between rounds* **increase/decrease the weight each round until you determine the max weight possible to complete a round without putting the bar down**
Date Time
Notes
The Chief
5 Rounds: AMRAP 3 w/ 1m Rest: 3 Power Cleans (135/95#) 6 Push-ups 9 Squats
Date Time
Notes
Fight Gone Bad

Complete as many reps as possible of each movement for 1-minute:
Date Time
Notes
Wall Ball (20/14#) Sumo-deadlift High-pulls (75/55#) Box Jumps (20") Push Press (75/55#) Row (calories)
*at the end of 1 round (5-min.), take a 1-min. rest - repeat for a total of 3 rounds* **score total reps for workout**
Filthy Fifty
For time: 50 Box Jumps (24/20#)
Date Time
Notes
50 Jumping Pull-ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunges 50 Knees 2 Elbows 50 Push Press (45/35#) 50 GHD Hip Ext 50 Wall Ball (20/12#) 50 Burpees 50 Double-Unders
GI Jane
For time: 100 Burpee Pull-ups
Date Time
Notes
Benchmark WODs
Jedi Master
For time: 50 Box Jumps (20"") 45 Pull-ups 40 DB Thrusters (35/25#) 35 KBS (24/16kg) 30 Planche Push-ups 25 Double Unders 20 FS (115/75#) 15 Burpees 10 TGUs (45/30#) 5 Muscle-ups
Date Time
Notes
Nasty Girls
3 Rounds for time: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95#)
Date Time
Notes
Quarter Gone Bad

5 Rounds for Total Reps: 15 seconds - Thrusters (135/95#) 45 second rest 15 seconds - Weighted Pull-ups (50/15#) 45 second rest 15 seconds - Burpees 45 second rest
Date Time
Notes
Roving Bear
5 Rounds for time: Using Dumbells (35/25#) do 4 Walking Lunges 7 Squat Cleans 4 Walking Lunges 7 Front Squats 4 Walking Lunges 7 Push Press 4 Walking Lunges 7 Jerks
Date Time
Notes
Squat Ladder
Using a 45# barbel do 1 squat in the 1st min, 2 squats in the 2nd min until you can no longer complete the required work in the minute alotted R1-10 Overhead Squats R11-20 Front Squats R21+ Back Squats
Date Time
Notes
Benchmark WODs
Tabata "Something Else" Date Time
20s work/10 rest for 32 consecutive rounds of: Pull-ups Push-ups Sit-ups Squats *Score total # or reps*
Notes
Tabata
"This"
Date Time
Notes
20s work/10s rest for 8 rounds 1m rest between exercises: Row (cal) Squats Pull-ups Push-ups Sit-ups *score is TOTAL of LOWEST round score for each exercise*
Vortex Plus
1.5 Mile Run for time: Every minute on the minute, alternate between 15 Push-ups & 15 (2 count) Jumping Lunges. Continue until you've completed the 1.5 mile run, or become stuck in the Vortex.
Date Time
Notes
2008 CFG Burpee/DL WOD

5 Rounds for time: 5 Burpees 10 Deadlifts (275/185#)
Date Time
Notes
2009 CFG SoCal Regionals WOD 1

6 Rounds for time: 30 Squats 10 Chest to Bar Pull-ups 5 Power Clean & Jerks (155/105#) **anyway overhead**
Date Time
Notes
Weightlifting Benchmarks
1RM Deadlift Date Max Weight Notes
1RM Back Squat Date Max Weight
Notes
1RM Front Squat Date Max Weight
Notes
1RM Overhead Squat Date Max Weight
Notes
1RM Bench Press Date Max Weight
Notes
1RM Shoulder
(strict)
Press
Date
Max Weight
Notes
1RM Push Press Date Max Weight
Notes
1RM Jerk Date Max Weight
Notes
1RM Clean Date Max Weight
Notes
1RM Clean & Jerk Date Max Weight
Notes
1RM Snatch Date Max Weight Notes
1RM Turkish Get-up Date Max Weight
Notes
Gymnastic Benchmarks
Push-ups Date Reps
Notes
Pull-ups Date Reps
Notes
Dips/Ring Dips Date Reps Notes
Muscle-ups Date Reps
Notes
Max Squats in 2 Minutes
Date
Reps
Notes
Max Sit-ups in 2 Minutes
Date
Reps
Notes
Max Burpees in 2 Minutes
Date
Reps
Notes
Handstand Hold Date Time Notes
Handstand Push-ups Date Reps
Notes
Handstand Walk Date Distance
Notes
L-Sit Hold Date Time
Notes
Tabata Squats Date Time
Notes
MetCon Benchmarks
Double Unders Date Time Notes
500m Row Date Time
Notes
1,000m Row Date Time
Notes
2,000m Row Date Time
Notes
400m Run Date Time
Notes
800m Run Date Time
Notes
MetCon Benchmarks
1 mile Run Date Time Notes
5k Run Date Time
Notes
10k Run Date Time
Notes
Workout of the Day

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WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Workout of the Day

Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Date:
Class/Time
Coach:
Warm-Up:
WOD:
Post-WOD/Notes:
Rating (1-10):_________
PR? (Y/N): _________
Daily Food Journal

Day/Date: Zone Block (circle)
Meal (B/L/D)
Breakfast time
Meal Descriptions in Detail
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
Snack time Total Blocks: Lunch time Total Blocks:
4 5 6 7 8
Snack time Total Blocks: Dinner time Total Blocks:
9 10 11 12
Snack time Total Blocks: Activity:

Total Daily Blocks PROT CARB FAT
Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Daily Food Journal

Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
Day/Date:
Zone Block
(circle)
Meal (B/L/D)
Breakfast time
PROT
CARB
FAT
H2O
1
Total Blocks:
2 3
4 5 6 7 8
9 10 11 12

Notes:
PALEOLITHIC DIET What is Paleo?

The modern dietary regimen known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet. It is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic Eraa period of about 2.5 million years duration that ended around 12,000 years ago with the development of agriculture. As a general rule, paleo foods are foods that dont require any kind of advanced processing to be made edible. This leaves a wide variety of foods available like meat, fish, poultry and game; vegetables, nuts and seeds, fruit, and most naturally occurring fats and oils. What it rules out is most packaged, processed foods, dairy, any kind of grains or starches and legumes (mostly beans, peas, lentils and the like, but also extending to peanuts which is not technically a nut). All cooking methods are allowed, but most curing and preserving methods, which typically involve a large amount of salt and other chemicals, are discouraged. Many people report favorable improvements in performance after going Paleo, even if it is just one part of Paleo. Any of the steps below are generally good for your health and diet feel free to customize your Paleo Diet to eliminate the things you want to or are most sensitive to and keep in your diet the others. For instance, some people just eliminate wheat, thus are gluten-free Paleo.
3 Steps to Paleo:
Step 1: Eliminate wheat from your diet and increase your consumption of vegetables, fruits, nuts and seeds. This can be a challenge since it means eliminating things like bread, cereal, and pasta from your diet. Eliminate Dairy from your diet. Increase your protein consumption. Eliminate all other starches (corn, rice, beans, etc).
Step 2: Step 3:
NUTRITION - Your Foundation

Eat meat & vegetables, nuts & seeds, some fruit, little starch and no sugar. - Greg Glassman
THE ZONE
What is the Zone? The Zone diet is a balanced approach to eating. When eating in the Zone your body is in proper hormone and caloric balance. In this place the human body is most efficient and doesnt store excess fat. Eating a balanced diet means each meal is comprised of 40% carbohydrates, 30% protein and 30% fat.
3 STEPS TO THE ZONE

Step 1: What is a block? A block is the Zone unit of measurement for your portions. -1 block of carbohydrates = 9 grams of carbohydrate -1 block of protein = 7 grams of protein -1 block of fat = 1.5 grams of fat -1 Total Block consists of 1 block protein, 1 block fat & 1 block of carbs Step 2: How do I determine my allotted blocks per day? There are a couple different methods for calculating the optimum number of blocks you can consume each day.
Option 1: Most Accurate Formula: Lean body mass x activity level / 7 = block requirements.
Option 2: Moderately Accurate Body Type Total Blocks

Small female 10 11 13 14 16 17 19 20 21 23 25
Activity Level
Sedentary - no formal sports or training activity Light - light activity such as walking occasionally Moderate - fitness training 3 times per week Active - daily training Very active - daily training and heavy weights Elite athlete - daily intense sports training 0.5
Medium female Large female Athletic muscular female 0.6 0.7 0.8 Small male Medium male Large male Extra large male Medium male - difficult time gaining weight Large male - difficult time gaining weight Athletic muscular weight
0.9
1.0
Note: If you CrossFit consistently (5 days per week) your activity level is a 0.7.
Option 3: Least Accurate, but still effective
Dash
1/3 2/3
1/3 of your plate add lean protein 2/3 of your plate with favorable carbs (fruits and/or vegetables) Add a fat, preferably monounsaturated (for example: olives avocado, almonds)
Step 3: Use the block chart to plan your meals

-Break your total blocks into 3 meals and 3 snacks -Try to never let more than 4 hours pass before your next meal or snack -Use the block chart to build your meals or check out our sample meal
Block Reference Guide Protein - portion sizes that = 1 protein block Favorable Protein Sources
Beef and Poultry 1 oz. Beef (range fed or game) 1 oz. Chicken breast, skinless 1/ oz. Chicken breast, deli-style 1/ oz. Ground beef (Less thab 10% fat) 1/ oz. Lean Canadian Bacon 1 oz. Turkey breast, skinless 1/ oz. Turkey breast, deli-style 1/ oz. Turkey, ground 3 strips Turkey bacon Seafood 1/ oz. Bass (sea) 1/ oz. Bluefish 1/ oz. Calamari 1/ oz. Catfish 1/ oz. Cod 1/ oz. Clams 1/ oz. Crabmeat 1/ oz. Haddock 1/ oz. Halibut 1/ oz. Lobster 1/ oz. Salmon 1 oz. Sardines 1/ oz. Scallops 1/ oz. Snapper 1/ oz. Swordfish 1/ oz. Shrimp 1/ oz. Trout 1 oz. Tuna (steak) 1 oz. Tuna, canned in water Eggs and Dairy 2 Egg whites / cup Egg substitute 1 oz. Cheese, nonfat / cup Cottage cheese, lowfat
Moderately Favorables
Beef and other meats 1 oz. Beef (lean cuts) 1 oz. Chicken, skinless, darkmeat 1 oz. Corned beef, lean 1/ oz. Duck 1 oz. Ham, lean 1/ oz. Ham deli-style 1 oz. Lamb, lean 1 oz. Pork, lean 1 oz. Pork Chop 1 oz. Turkey skinless, dark meat 1 oz. Veal
Block Reference Guide Protein (Continued)

Eggs and Dairy 1 whole egg 1 oz. Cheese, low-fat 1 oz. Mozzerella cheese, skim 2 oz. Ricotta cheese, skim Dairy 1 oz. Hard cheeses Vegetarian 7 grams 1/3 oz. Protein powder / patty Soy burger 3 slices Soy Canadian bacon 1 link Soy hotdog / cup Soy hamburger crumbles 2 links Soy sausage links 1 patty Soy sausage 2 oz. Tofu, firm or extra firm
Unfavorable
Beef and other meats 3/ slices bacon, pork 1 oz. Beef, fatty cuts 1/ oz. Beef ground (>10% fat) 1 link Hotdog, beef or pork 1 link Hotdog, chicken or turkey 1 oz. Pepperoni 1 oz. Salami 2 links Sausage, pork 2 patties Sausage, pork
Block Reference Guide Carbohydrates - portion sizes that = 1 carbohydrate block Favorable Carbohydrate Sources
4 large Artichoke 1 cup Artichoke Hearts 1 cup Asparagus (12 spears) 1/ cups Beans, green or wax / cup Beans, black 3 cups Bok choy 3 cups Broccoli 1/ cups Brussel sprouts 3 cups Cabbage 4 cups Cauliflower / cup Chickpeas 2 cups Collard greens 1/ cups Eggplant / cup Hummus 2 cups Kale / cup Kidney beans 1 cup Leeks / cup Lentils 2 cups Mushrooms (boiled) / cup Onions, chopped (boiled) 1 cup Okra, sliced 1 cup Sauerkraut 2 cups Spaghetti squash 3/ cups Spinach 2/ cups Swiss chard 1/ cups Turnip, mashed 4 cups Turnip greens 2 cups Yellow squash 2 cups Zucchini Raw Vegetables 10 cups Alfalfa sprouts 4 cups Bamboo shoots 3 cups Bean sprouts 4 cups Broccoli 4 cups Cabbage, shredded 4 cups Cauliflower pieces 2 cups Celery, sliced / cup Chick peas 4 cups Cucumber, sliced 10 cups Endive, chopped 2 Green or red peppers 2 cups Green or red peppers, chopped 2 cups Jalapeo peppers 2 heads Lettuce, iceberg 10 cups Lettuce, romaine, chopped 4 cups Mushrooms, chopped 1/ cup Onions, chopped 4 cups Radishes, sliced
Block Reference Guide Carbohydrates favorable (Continued)

/ cup Salsa 1/ cups Snow peas 20 cups Spinach 2 Tomato 2 cups Tomato, cherry 1/ cups Tomato, chopped / cup Water chestnuts 10 cups Water cress Fruits / Apple / cup Applesauce (unsweetened) 3 Apricots / cup Blackberries / cup Blueberries / cup Boysenberries 8 Cherries / cup Fruit cocktail (light) / cup Grapes / Grapefruit 1 Kiwi 1 Lemon 1 Lime / Nectarine / Orange 1 Peach / Pear 1 Plum 1 cup Raspberries 1 cup Strawberries 1 Tangerine Grains / tbs. Barley (dry) / cup Oatmeal (slow-cooking) (cooked) / oz. Oatmeal (slow-cooking) (dry) / cup Papaya, cubed / cup Pineapple, diced 2 Prunes, dried 1tbsp Raisins / cup Watermelon, cubed Fruit Juices / cup Apple / cup Apple cider / cup Cranberry / cup Fruit punch / cup Grape / cup Grapefruit / cup Orange / cup Pineapple 1 cup Tomato / cup V-8 Grains, Cereals, and Breads / Bagel, small / Biscuit 1 oz. Bread crumbs / slice Bread, whole grain or white 1 Breadstick, hard / Breadstick, soft / oz. Buckwheat, dry / oz. Bulgur wheat, dry / oz. Cereal, dry 1-inch square Cornbread 1 oz. Couscous, dry 1/ squares Cracker, graham 4 Cracker, saltine 3 Cracker, Triscuit / Croissant, plain
Unfavorable
Cooked Vegetables / cup Acorn squash / cup Beans, baked / cup Beans, refried / cup Beets, sliced / cup Butternut squash 1 Carrot 1 cup Carrots, sliced 1 cup Carrots, shredded / cup Corn 5 French fries / cup Lima beans / cup Parsnips / cup Peas / cup Pinto beans / cup Potato, baked / cup Potato, boiled / cup Potato, mashed / cup Sweet potato, baked / cup Sweet potato, mashed Fruits / Banana / melon Cantalope / cup Cantalope, cubed / cup Cranberries 3 tsp Cranberry sauce 2 Dates 1 Fig / cup Guava / cup Honeydew melon, cubed / cup Mango, sliced
Block Reference Guide Carbohydrates unfavorable (Continued)

/ oz. Crouton / Doughnut, plain / English muffin / oz. Granola / cup Grits, cooked / oz. Melba toast / oz. Millet, dry / Muffin, blueberry, mini / oz. Noodles, egg, cooked 1 Pancake, four-inch / cup Pasta, cooked / pocket Pita bread 2 cups Popcorn, popped / cup Rice, brown cooked / cup Rice, white cooked 1 Rice cake / Roll, small dinner / Roll, hamburger 1 Taco shell 1 Tortilla, six-inch corn / Tortilla, eight-inch flour / Waffled Alcohol 6 oz. or / bottle Beer, light 4 oz. or 1/3 bottle Beer, regular 1 oz. Distilled spirits 4 oz. Wine Miscellaneous 2 tbsp Barbeque sauce / slice Cake / Candy bar 2 tbsp Catsup 2 tbsp Cocktail sauce 1 Cookie, small / tbsp Honey / cup Ice cream, regular / cup Ice cream, premium 2 tbsp Jam or jelly / tsp Molasses, light / oz. Potato chips / oz. Pretzels 4 tsp Relish, pickle 2 tsp Sugar, brown 2 tsp Sugar, granulated 2 tsp Syrup, maple 2 tsp Syrup, pancake 1 tbsp Teriyaki sauce / oz. Tortilla chips
Block Reference Guide Fat - portion sizes that = 1 fat block Favorable Fat Sources
/ tsp. Almond butter / tsp Almond oil 1 tsp. Almonds (slivered) 3 Almonds (whole) 1 tbsp. Avocado 2 Cashews 1 tbsp Guacamole 1 Macadamia nut 3 Olives / tsp. Olive oil / tsp. olive oil plus vinegar to taste, olive oil and vinegar dressing 6 Peanuts / tsp. Peanut butter, natural / tsp. Peanut oil 3 Pistachios / tsp. Sesame oil / tsp. Tahini
Moderately Favorable
/ tsp. Canola oil / tsp. Mayonaise, regular 1 tsp. Mayonaise, light / tsp. Sesame oil / tsp. Soybean oil / tsp. Walnuts, shelled and chopped
Unfavorable
2 tsp. Bacon bits, imitation / tsp. Butter / tbsp. Cream (half and half) 1 tsp. Cream cheese 2 tsp. Cream cheese, light / tsp. Lard / tbsp. Sour cream 1 tbsp. Sour cream, light / tsp. Vegetable shortening
NUTRITION GLOSSARY Diet

A term we use to describe your NORMAL intake of food - long term (not a short term solution for weight loss). Your food choices cause responses by your body, mitigated by hormones.
Hormones
Bodys natural chemical regulators affecting your cardiovascular, immune, reproductive and central nervous systems. Types of actions: raise/lower blood pressure, stimulate/depress immune system, increase/decrease oxygen, increase/reduce inflammation, store/burn fat.
Insulin
Storage hormone used by the body to keep blood sugar levels within an acceptable range by storing it as energy in the form of fat. Released by your body in response to elevated blood sugar levels Chronically high blood sugar levels (from a diet high in carbohydrates and sugar) leads to insulin resistance, which can lead to Type II Diabetes. Can be regulated effectively through diet and exercise.
Glucagon
Released by the body when you eat protein. Releases stored sugars (fat) for use as energy for your brain and body
Protein
Complete protein (the usable form of protein by your body) contains all 8 essential amino acids and is derived only from animal sources (meat, poultry, eggs, dairy) Makes up your tissues from hair, skin and nails to muscles and tendons Crucial for adding new muscle. In limited amounts, growth slows and the body begins to break down muscle tissue. Vital for the health of your immune system General rule of thumb eat 0.5 g / pound of bodyweight per day
Carbohydrates
Multiple dietary forms fruits, vegetables, starches, grains, sugars Converted by your body in the liver to glucose, a usable energy source. Primary source of energy for your brain (uses 60% of all glucose you take in.) Your blood glucose levels are regulated by insulin which acts as a storage hormone. It shuttles unused glucose in the blood stream to muscle tissue where it can be stored in the form of glycogen or to fat, stored as triglycerides. Unusable until released by the hormone glucagon which is moderated by protein consumption
Fat
Dense energy source (more than 2x calories per gram of protein or carbs) Preferred source of energy by the body (both dietary and stored) Types of dietary fat o Mono-unsaturated - avocados, olives, seeds, nuts. o Poly-unsaturated Omega 3 fish oil, flax, chia seeds. Very important to human body. Anti-inflammatory. Lower the risk of heart disease and heart attacks. Omega 6 grains, peanuts, soy, most vegetable oils, grain-fed beef. Highly inflammatory and over-abundant in a typical diet. o Healthy ratio of Omega 3 to Omega 6 is 1:4 or less o Cholesterol brain is made of it. Body requires it. Precursor to vitamin D.
WHAT IS CROSSFIT?
CrossFit is a strength and conditioning program that is broad, general and scalable for all ages and athletic abilities. CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squating, lifting, running) executed at high intensity.
WHAT IS FITNESS?
CrossFit uses three standards to define fitness. 1. 10 GENERAL PHYSICAL SKILLS - An Individuals fitness level is defined by their competence in each catagory. Cardiovascular/respiratory endurance - The ability of body systems to gather, process and deliver oxygen. Stamina - The ability of body systems to process, deliver, store and utilize energy. Strength - The ability of a muscular unit, or combination of muscular units to apply force. Flexibility- The ability to maximize the range of motion at a given joint. Power- The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Speed - The ability to minimize the time cycle of a repeated movement. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. Agility - The ability to minimize transition time from one movement pattern to another. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. Accuracy - The ability to control movement in a given direction or at a given intensity.
2. HOPPER METHOD - An Individuals capacity to perform well at any given task regardless of the weight, reps, sequence or environmental conditions. 3. ENERGY PATHWAYS - There are three metabolic pathways that provide energy to the human body. An individuals fitness level is defined by their competency in all three pathways. Phosphagen - The ability of body systems activity lasting less than 10 seconds. Glycolytic - Activity lasting up to several minutes. Oxidative - Low powered activity lasting in excess of several minutes.
Content based on CrossFit Journal

For more information, visit www.crossfit.com
THEORETICAL HIERARCHY OF ATHLETIC DEVELOPMENT

Content based on CrossFit Journal
SPORT
Mastery of a skill
WEIGHTLIFTING & THROWING
Control of external objects
GYMNASTICS
Body control
METOBOLIC CONDITIONING
Cardiovascular competency
NUTRITION
Molecular foundation
Athletic Levels & Milestones

CRAFTSMAN EXPERT
(minimum requirements) 75% compliance each section m-4:30; w-5:35 m-3:55; w-4:40
APPRENTICE
ELITE
(minimum requirements) 80% compliance each section
BASELINE WORKOUT
500m row, 40 squats, 30 sit up m-6:15;
20 push ups, 10 pull ups
w- 7:30 2x jumping pull ups OK sub
m-5:15; w-6:30 2x jumping pull ups OK sub
Push Ups - m-20; w-20 (knees) Sit Ups - in 2 minutes - 45 Pull Ups - m-3; w-20 (jumping)
Push Ups - m-40; w-40 (knees) Sit Ups in 2 minutes - 65 Pull Ups - m-15; w-1
Squats - 55 in 2 minutes
Squats - 80 in 2 minutes
BODY WEIGHT EXERCISES
Burpees in 1 min - 10 Dips - m-10; w-2 Box jumps - 30 reps non-stop, 24" box Toes to bar - m-20; w-5 hollow rocks (limbs fully extended) - 30 ghd combo extension - 50 ghd sit ups - 50
Push ups - m-65; w-30 (toes) Sit Ups in 2 minutes - 90 Pull Ups - m-30; w-12 "L" Pull Ups - m-10; w-5 ("chair" pos) Squats - 100 in 2 minutes Pistols - 5 each leg Burpees in 1 min - 20 Dips - m-20; w-10
Push Ups - m-100; w-55 Sit Ups in 2 minutes - 110 Pull Ups - m-40; w-28 "L" Pull Ups - m-20; w-10 ("chair" pos) Squats - 115 in 2 minutes Pistols - 10 each leg Burpees in 1 min - 28 Dips - m-28; w-18 Box jumps - 20 reps non-stop, 32" box Toes to bar to inverted - m-15; w-5 hollow rocks (limbs fully extended) - 50
Squat Thrusts - 20 continuous Dips - m-5; w-5 (black rb) Flexed Arm Hang - 60 sec Box Jumps - 15 reps non stop, 12" box tuck hold - hanging from bar - 45" hollow rocks in tuck - 30 prone cobra - 3 minute hold prone bridge (plank) hold - 2 min lateral bridge hold (ea side) - 1 min Rope Climb - m-2 trips; w-1 trip
Box Jumps - 20 reps non-stop, 20" Box Knees to Elbows - m-15; w-10 hollow rocks (limbs vertical) - 30 ghd combo extension - 25 ghd sit ups - 25
Rope Climb - m-2 trips, down no feet Rope Climb - w-1 trip, down no feet
Rope Climb - m-1 trips from seated, no feet Rope Climb - m-2 trips from seated in "L" Rope Climb - w-1 trip, no feet Rope Climb - w-1 trip, in "L" 1 arm handstand hold - wall - 10 sec headstand pike press - 15 Freestanding handstand - 10 sec Handstand straddle press - against wall Handstand pike press - against wall Handstand on paralettes - 5 sec 6' elevated shoulder roll Walk on hands - 30' headstand to handstand - 5 reps Freestanding handstand - 45 sec Handstand straddle press Handstand pike press Handstand pirouette
Handstand hold (against wall) - 20 sec Handstand hold (against wall) - 90 sec Headstand (freestanding) Headstand straddle press - 15 Teeter totters - 10 ea side
Forward roll / shoulder roll
GYMNASTIC MOVEMENTS
dive roll / 3' elevated shoulder roll Handstand forward roll Cartwheel Chair Sit - 45" "L" Sit - 15" ring chair sit - m-30 sec, w-15 sec ring support - m-30", w-15" ring dips - m-7; w-20 (jumping) False grip hang / 30" pbar support walk (d&b) - m-2x; w-1x Pbar sup walk f/b - m-2x w-1x Pbar swings - legs to 45 deg - 15x Pbar swings - legs to 90 deg Backward shoulder roll Backward roll Inverted hang (rings) front/rear lever (1 leg tucked) to 45 deg
Skin the cat - 1x
Handstand pushup (wall) - m-2; w-1/2 Skin the cat - 7x
"Opposite" side cartwheel "L" Sit - 50" ring "L" sit - m-20 sec; w-10 sec ring dips - m-13; w-2 Muscle up - m-1; w-5 (w/ mini rb) pbar low support walk - m-2x; w-1x Pbar swing to bar dismount Back extension roll bent arms front/rear lever (1 leg tucked) to 90 deg Back Pullover - 1x Handstand push ups - m-7; w-1 Skin the cat - 15x Iron Cross from elbows - 5
Roundoff "L" Sit - 1:45 ring "L" sit - m-45 sec; w-30 sec ring dips - m-20; w-6 Muscle Ups - m-10; w-1 Back kip/roll up to support (rings) - 1 P Bar swing to handstand hold back extension roll straight arms front / rear lever (both legs straight) to 45 deg Back Pullover - 10x Handstand push ups - m-15; w-5 Skin the cat - 25x Iron Cross Glide kip
Athletic Levels & Milestones

CRAFTSMAN EXPERT ELITE
APPRENTICE
WEIGHTLIFTING
(minimum requirements) 65% compliance each section Back Squat - 1/2 bw Front Squat - 1/2 bw Deadlift - 3/4 bw Shoulder Press - 1/4 bw Bench Press - m-3/4 bw; w-1/3 bw Overhead squat - 1/4 bw medicine ball cleans - 15 reps Snatch - broomstick Jerk - broomstick push press, 15x - m-55 lbs, w-35 lbs
(minimum requirements) 70% compliance each section Back Squat - bw Front Squat - 3/4 bw Deadlift - 1 1/2x bw Shoulder Press - 1/2 bw Bench Press - m-bw; w-2/3 bw Overhead squat - 1/2 bw Clean - 2/3 bw Snatch - 1/3 bw Jerk - 1/2 bw push press, 15x - m-65 lbs, w-45 lbs Thrusters, 15x - m-75 lbs, w-45 lbs Wall Ball, 20x - m- 16 lbs, w-12 lbs
(minimum requirements) 75% compliance each section Back Squat - 1 1/2x bw Front Squat - bw Deadlift - 2x bw Shoulder Press - m-3/4 bw; w-2/3 bw Bench Press - m-1 1/4x bw; w-3/4 bw Overhead squat - 1x bw Clean - bw Snatch - 3/4 bw Jerk - bw push press, 15x - m-75 lbs, w-55 lbs Thrusters, 15x - m-95 lbs, w-65 lbs Wall Ball, 40x - m-20 lbs, w-14 lbs
(minimum requirements) 80% compliance each section Back Squat - 2x bw Front Squat - 1 1/2x bw Deadlift - 2 1/2x bw Shoulder press - m-bw; w-3/4 bw Bench Press - m-1 1/2x bw; w-bw Overhead squat - 1x bw - 15 reps Clean - 1 1/4 bw Snatch - 1 1/8 bw Jerk - 1 1/4x bw push press, 15x - m-85 lbs, w-65 lbs Thrusters, 15x - m-115 lbs, w-75 lbs Wall Ball, 55x - m-20 lbs, w-14 lbs
run
400m run - m-2:15; w-2:25 800m run - m-4:30; w-4:50 1 mile run - m-9:15; w-10:00 5k - m-25:00, w 28:00
METABOLIC CONDITIONING row
500m - m-1:56, w-2:20
400m run - m-1:45; w-1:55 800m run - m-3:40; w-4:00 1 mile run - m-7:30; w-8:10 5k - m-22:30, w-25:30 10k - m-45:00; w-47:00 500m - m-1:45, w-2:00 1,000m - m-3:55, w-4:30
jump 100 jumps (no miss) rope 1 double under
500 jumps (no miss) 15 double unders (no miss)
400m run - m-1:25; w-1:35 400m run - m-1:10; w-1:20 800m run - m-3:00; w-3:20 800m run - m-2:35; w-2:55 1 mile run - m-6:10; w-6:50 1 mile run - m-5:30; w-6:00 5k - m-19:00, w-22:00 5k - m-17:45, w-20:45 10k - m-40:00; w-42:30 10k - m-38:15; w-40:45 500m - m-1:34, w-1:50 500m - m-1:29, w-1:40 1,000m - m-3:25, w-4:00 1,000m - m-3:15, w-3:50 2,000m - m-7:15, w-8:25 2,000m - m-6:50; w-8:00 500 jumps (multi-patterns - hop, run, cross, 75 crossovers (no miss) 40 double unders (no miss) 90 double unders (no miss)
COMBINED WORKOUTS
"Cindy" w/ jumping pull ups -14 "Cindy" w/ no assistance - 7
"Jackie" men - no assistance - 12:00 "Nancy" - m - as written - complete "Grace" - as written - complete "Jackie" women-jumping pull ups - 12:00"Nancy" - w - 65# - complete "Isabel" - as written - complete "Helen" - m- 24 kg - 11:00 "Fight Gone Bad" - as written - m-245, w-22 "Elizabeth" - as written - complete "Helen" - w - 16kg & j pull ups - 12:30 "Fran" - as written - m-7:30, w-10:00 "karen" - m - 18# ball - 12:00 "karen" - w - 10# ball - 10:00
KILOGRAM TO POUND CONVERSION

KG 1 2 2.5 4 5 6 7 8 9 10 12.5 15 17.5 20 22.5 25 27.5 30 32.5 35 37.5 40 42.5 2.2 4.4 5.5 8.8 11.0 13.2 15.4 17.6 19.8 22.0 27.6 33.1 38.6 44.1 49.6 55.1 60.6 66.1 71.6 77.2 82.7 88.2 93.7 LB 80 82.5 85 87.5 90 92.5 95 97.5 100 102.5 105 107.5 110 112.5 115 117.5 120 122.5 125 127.5 130 132.5 135 KG 176.4 181.9 187.4 192.9 198.4 203.9 209.4 214.9 220.5 226.0 231.5 237.0 242.5 248.0 253.5 259.0 264.6 270.1 275.6 281.1 286.6 292.1 297.6 LB 172.5 175 177.5 180 182.5 185 187.5 190 192.5 195 197.5 200 202.5 205 207.5 210 212.5 215 217.5 220 222.5 225 227.5 KG 380.3 385.8 391.3 396.8 402.3 407.9 413.4 418.9 424.4 429.9 435.4 440.9 446.4 451.9 457.5 463.0 468.5 474.0 479.5 485.0 490.5 496.0 501.5 LB
POUND TO KILOGRAM CONVERSION

LB 2.5 5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 100 105 110 120 125 130 1.1 2.3 4.5 6.8 9.1 11.3 13.6 15.9 18.1 20.4 22.7 24.9 27.2 29.5 31.8 34.0 36.3 38.6 40.8 43.1 45.4 47.6 49.9 54.4 56.7 59.0 KG 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 305 310 315 LB 83.9 86.2 88.5 90.7 93.0 95.3 97.5 99.8 102.1 104.3 106.6 108.9 111.1 113.4 115.7 117.9 120.2 122.5 124.7 127.0 129.3 131.5 133.8 138.3 140.6 142.9 KG 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 490 495 500 LB 167.8 170.1 172.4 174.6 176.9 179.2 181.4 183.7 186.0 188.2 190.5 192.8 195.0 197.3 199.6 210.9 204.1 206.4 208.7 210.9 213.2 215.5 217.7 222.3 224.5 226.8 KG
Acronyms and Abreviations

AMRAP: As Many Rounds As Possible BP: Bench press BS: Back squat BW (or BWT): Body weight CFT: CrossFit Total - consisting of max squat, press, and deadlift. CFWU: CrossFit Warm-up CLN: Clean C&J: Clean & jerk C2: Concept II rowing machine DL: Deadlift FS: Front squat GHD: Glute ham developer GHD Situp: Situp done on the GHD GPP: General physical preparedness, aka fitness HPC: Hang Power Clean HSPU: Hand stand push up IF: Intermittent Fasting KB: Kettlebell KTE: Knees to elbows MetCon: Metabolic Conditioning workout MU: Muscle ups OHS: Overhead squat PC: Power clean Pood: Archaic weight measure for kettlebells of Russian origin PR: Personal record PP: Push press PJ: Push jerk PU: Pull-ups, possibly push ups depending on the context Rep: Repitition. One performance of an exercise Rxd; as Rxd: As prescribed; as written. WOD done without any adjustments/scaling. RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. SDHP: Sumo deadlift high pull Set: A number of repetitions e.g., 3 sets of 10 reps, often seen as 3x10 means do 10 reps, rest, repeat, rest, repeat. SJ: Split Jerk SPP: specific physical preparedness, aka skill training SS: Starting Strength; Mark Rippetoes great book on strength training basics. Subbed: Substituted. The CORRECT use of subbed as in substituted, is, I subbed an exercise I can do for one I cant. WOD: Workout of the day
GOALS
Notes
Notes
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CrossFit Wod Tracking Journal

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SUCCESS JOURNAL

School of Elite Fitness

This Journal Belongs To

Pain is weakness leaving the body.

The greater the obstacle the more glory in overcoming it.

To strive, to seek, to find, and not to yield.

Never, never, never give up.

Failure is the opportunity to begin again more intelligently.

"Whether you think you can or you can't, you're right.

Fortune favors the brave.

If there is no struggle, there is no progress.

If we did the things we are capable of, we would astound ourselves.

Do or do not. There is no try.

Courage is resistance to fear; mastery of fear - not absence of fear.

Success is going from failure to failure without losing your enthusiasm.

Winners expect to win in advance. Life is a self fulfilling prophecy.

Fight Gone Bad

Quarter Gone Bad

2008 CFG Burpee/DL WOD

2009 CFG SoCal Regionals WOD 1

1RM Back Squat Date Max Weight

1RM Front Squat Date Max Weight

1RM Overhead Squat Date Max Weight

1RM Bench Press Date Max Weight

1RM Push Press Date Max Weight

1RM Jerk Date Max Weight

1RM Clean Date Max Weight

1RM Clean & Jerk Date Max Weight

1RM Turkish Get-up Date Max Weight

Pull-ups Date Reps

Muscle-ups Date Reps

Max Squats in 2 Minutes

Max Sit-ups in 2 Minutes

Max Burpees in 2 Minutes

Handstand Push-ups Date Reps

Handstand Walk Date Distance

L-Sit Hold Date Time

Tabata Squats Date Time

500m Row Date Time

1,000m Row Date Time

2,000m Row Date Time

400m Run Date Time

800m Run Date Time

5k Run Date Time

10k Run Date Time

Workout of the Day

Sleep (Hours): _________

PR? (Y/N): _________

Sleep (Hours): _________

PR? (Y/N): _________

Workout of the Day

Sleep (Hours): _________

PR? (Y/N): _________

Sleep (Hours): _________

PR? (Y/N): _________

Workout of the Day

Sleep (Hours): _________

PR? (Y/N): _________

Sleep (Hours): _________

PR? (Y/N): _________

Workout of the Day

Sleep (Hours): _________

PR? (Y/N): _________

Sleep (Hours): _________