CrossFit Journal - Issue 63.pdf - CrossFit Journal - Gozluk

ISSUE SIXTY-THREE

November 2007

Zone on the Rocks

Fueling Performance

Rob Miller

page 1

Jiu-Jitsu Journey

How Valerie Worthington

Found CrossFit and Won the

Gold Medal

Becca Borawski

page 10

Spine Mechanics for

Lifters

Tony Leyland

page 13

Be Alive. Be Very Alive.

Mark Rippetoe

page 17

Nutrition Lecture

Part 2: Optimizing Performance

(Video Article)

Greg Glassman

page 19

The New World Order

for Endurance Training

Brian MacKenzie

page 20

Training the Front Lever

on Rings

Tyler Hass

page 22

Beyond the Garage Gym

Starting or Expanding a

CrossFit Afiliate

Pat Sherwood

page 25

Back Squat Geometry

Part 1 (Video Article)

Mark Rippetoe

page 28

Zone on the Rocks

Fueling Performance

Science and the Rest Day

Discussions

An Interview (Video Article)

Jeff Glassman

page 29

Dr. Tabata and the

Dumbbell

Michael Rutherford

Rob Miller

page 30

starts page ... 2

CrossFit Journal • Issue Sixty-Three • November 2007

Zone on the Rocks

...continued

Is it strange that I know exactly how many grams of protein,

carbohydrate, and fat I’m eating at every meal and snack?

Coach’s voice continued, “If you give me your diet, I can guarantee

results for another seven to eight years.”

It was at one time.

The workouts were hard. I wasn’t interested in experiencing

the pain of exertion and the nausea of metabolic duress without

getting the absolute maximum possible beneit from it.

Now, even when I’m not actually weighing and measuring my

intake, I know how much of each macronutrient I’m putting into

my body. It’s second nature now. It required only two weeks of

strict measuring before I had the clear understanding of exactly

what to do to increase athletic performance with the food I was

already eating.

“You can eat whatever you want Robbie, you’ll just need to become

aware of the protein-to-carbohydrate ratio. If you’re exacting and

make sure you get the right amount of fat to accompany the 7

grams of protein for every 9 grams of carbohydrate at every meal,

we’ll be able to take this all the way.”

The realization that I needed to fuel my body differently began

on a stationary bike. Spinning away, getting warm for the day’s

workout, I heard Coach over the drone of the bike, “We can keep

working out like this Robbie, and we’ll achieve some results, but it

will take us only so far.”

That was over three years ago, and since then I’ve persisted in

following Coach’s advice. You’ll never ind me very far from the

Zone and that balance any more.

Just do it

It’s surprising to me how few CrossFitters take the suggestion

for a balanced diet to heart. It’s as much a part of the program

as the workout of the day. Food fuels the intensity expressed in

workouts and underlies our recovery. It’s utterly foundational

to all the rest, yet very few CrossFitters follow through with a

commitment to do it.

I was intrigued. Three weeks earlier I was more debilitated from

a twenty-minute workout than I had been from climbing twenty-

one hours straight on the two largest cliffs in North America:

the Nose route on El Capitan and the Regular Northwest route

on Half Dome. As long as I was doing this CrossFit thing I was

interested in going all the way, and willing to make the changes

required for total success.

Justen Sjong’s Zone breakfast on the rocks.

CrossFit Journal • Issue Sixty-Three • November 2007

Zone on the Rocks

...continued

The resistance is real—and understandable, to an extent. The

word “diet” is loaded with assumed infringements on personal

freedom. True, discipline is required to change habitual eating

patterns, but what about the effort and fortitude to face the WOD

with all that you have? Apply what you’ve learned and practiced on

the gym loor to your eating. They’re pieces of the same puzzle—

complementary, intertwined, and essential to the pursuit of true

itness.

It’s about lifestyle. For a CrossFitter, it’s about intense physical

movement and the food that fuels those rigorous demands. As

the puzzle starts to take shape, other choices become easy: what

we purchase at the grocery store, what we pack for lunch, how

and what we prepare for dinner. Actually, things are simpliied

with the Zone. Knowing the priorities and realities is clarifying,

not complicating.

Whether you’re seeking the best possible performance as an

athlete, intending a long healthy life, or wanting children or clients

to learn by example and experience something valuable about

nutrition—whatever motivates you—simply try it.

Taking it to the rocks

If making these kinds of exacting changes to the portions of protein,

carbohydrate, and fat in our meals at home can be dificult, how is

the Zone feasible while on vacation or in the ield? What’s the plan

when refrigerators, stocked cupboards, and fresh groceries aren’t

at our convenience? How do we pack for that kind of situation?

What do we pack? Is it even possible?

For those who are savvy enough to have already implemented

the Zone template for day-to-day intake but have trouble taking

it out into weekend adventures or duties in the ield; I’ve written

out a seven-day Zone menu for two. It’s simply the list of foods

my partner and I ate while establishing the irst free ascent of the

PreMuir route (grade VI 5.13d, in climber lingo) on Yosemite’s El

Capitan in May of 2007.

Rob Miller counts his nuts.

As an example of the kind of challenge the PreMuir climb

represents, let’s translate it into CrossFit workout terms. If

the PreMuir were a “thruster” workout, let’s say it would be 30

thrusters in length. Fifteen of them are at 185 pounds, ten are at

155 pounds, and ive are at 135 pounds. If we turned The Nose,

another free route on El Cap, into a thruster workout, it would

also be 30 thrusters. But only two would be at 195 pounds, one

at 185, seven at 135, ten at 95, and ten would at 65. These are two

totally different workouts.

If eating within the parameters of the Zone can be done on a

vertical camping trip up the side of a cliff with no cupboard, fridge,

or grocery store, than surely it can be done within the convenience

of your day-to-day life. Perhaps it could convince you to try it for

two weeks.

For a CrossFitter (i.e., one who eats for athletic performance)

the Zone ranks up there with some of the other “must do’s” in

life—things like seeing the Grand Canyon, visiting the Louvre,

scuba diving, or skydiving. At some point in your life you just

have to do it. If you haven’t sincerely tried committing to good

nutrition, maybe it’s time you looked at your reasons. What are

your excuses? How valid are they, really? Are you so invested in

them that you’re willing to sacriice your potential?

Even though the Nose workout has a couple thrusters that are

signiicantly heavier, seventy-ive percent of the work is done at

very manageable loads. Comparatively, we maintained a very high

level of power endurance, which was sustained for an entire week

in relation to a route like the Nose. The food we were eating was

critical to fueling our stamina and success.

CrossFit Journal • Issue Sixty-Three • November 2007

Zone on the Rocks

...continued

Every situation has its own speciic demands. The menu offered

here is speciic to the needs of two climbers spending seven days

on the side of a cliff where the possibility of replenishing our

water supply is next to none. The water we leave the ground with

is the only water we get! Despite our taste buds, we favor canned

food, especially milk, soups, and meats. They’re a lot heavier than

dehydrated foods but cans include water, they aren’t perishable,

and they protect the food in the bags we haul, which often get

slammed into corners as they’re dragged up the side of the cliff.

At home

No one appreciates limitations or restrictions being placed upon

them. In fact, my favorite climbing partner hates the word “diet”

so much (because of those very restrictions), that he’s offered

endless banter and ridicule to my well-Zoned meal every time

we eat. Sarcastic as it is, I’ve confessed to him that I do count my

nuts…every handful. Luckily, sarcasm need not get in the way of

what works. As it turns out, because he’s experienced the beneits

of proper fueling irsthand—in a very demanding environment—

he’s a reluctant believer. Consequently, I no longer feel that I have

to dine defensively around him.

If eating within the parameters of the Zone can be

done on a vertical camping trip up the side of a

cliff with no cupboard, fridge, or grocery store, than

surely it can be done within the convenience of your

day-to-day life.

The next time you’re at the grocery store picking up steaks, simply

grab some black beans, peppers, and an avocado to go with them.

Maybe you want steel cut oats for breakfast. Just buy some eggs

or cottage cheese to help it burn a little further into the morning.

If you add some slivered almonds to your bowl of oats, you will

feel nourished and energized as long as you should.

Access to fresh running water would certainly change my menu

choices, but the beauty in this menu is that it actually fueled a real-

life athletic feat—two people scaling a cliff 3,000 feet tall using

only their gymnastic skills (imagine Spiderman without radioactive

powers) while facing the inherent risk of falling. Ropes and safety

gear came into play only in the event of a fall; they did not provide

any upward assistance. Mental acumen over all seven days had to

be maintained not only for the physical success of the ascent but,

more importantly, to insure our combined safety on the wall.

If you’re packing for a backcountry adventure or long ruck

and concerned that you can’t go Zone, perhaps you’re missing

something about how to do it. It actually makes things easier, not

more dificult. Got a packet of tuna? Stir it in with a can of soup.

Whether you’re carefully building a meal, planning snacks for your

workday, shopping for the fridge at home, or packing for a seven-

day climb up a 3,000-foot wall, consider building your meals for

performance. It improves your health, saves you time, and provides

simplicity to your life. It’s as easy as counting your nuts.

I have many a blurry memory from pre-Zone days on the wall.

They include bad choices, slow vertical progress, nodding off at

belays, and having partners hitting the igurative wall, whacked-out

on Jolly Ranchers and Power Bars. I also have vivid memories

from those days of being back on the ground after days of climbing

and camping on the side of the wall. I remember an overwhelming

craving for whole milk and cottage cheese that would last for just

as many days as we had been on the wall.

Rob Miller has been investigating the art of human movement

through two decades of extreme sports experience, from

snowboarding the backcountry to climbing vertical cliffs

over a half mile high. He is internationally recognized for his

pioneering free-ascents on many of Yosemite Valley’s big walls,

including Washington’s Column, Higher Cathedral Spire, and

El Capitan.

Packing for a multi-day wall climb is much easier after discovering

the Zone. No more wafling choices because I now know what

works while on the wall: 18 blocks of protein, 18 blocks of

carbohydrate, and 90 blocks of omega-rich fats per person per day.

(My normal at-home block prescription is 16 blocks of protein,

16 blocks of carbohydrate, and 64 blocks of fat for day-to-day

training and living.) I used to labor over menu content for climbing

trips. I would pack and repack several times before settling on the

food I would bring. Precious time and needless stress is omitted

by employing the simple parameters of knowing how to eat a

balanced meal.

Since inding CrossFit several years ago and delving further

into the art of human performance, he is climbing less but

getting stronger as a big-wall free climber, his passion in life.

He maintains that he’s simply training smarter. As a trainer

with CrossFit HQ and CrossFit Santa Cruz , he is committed to

teaching other climbers—and folks from all walks of life—to

train more effectively to reach their goals. He is particularly

invested in seeing the next generation learn to optimize their

health and performance via the CrossFit Kids program.

“Zone on the Rocks” continues on the following pages

with“PreMuir Zone Menu”...

Zone on the Rocks ...continued

CrossFit Journal • Issue Sixty-Three • November 2007

PreMuir Zone Menu

Day 1

Rob

Justen

Snack #1

Think Thin bar (20g P, 27g C, 7g F)

Builders Bar by Clif (20g P, 30g C, 8g F)

12 macadamia nuts

Snack #2

Think Thin bar

Balance Bar -Honey Peanut (15g P, 20g C, 6g F)

12 macadamia nuts

8 macadamia nuts

Snack #3

1 precooked basil pesto sausage (21g P)

1/3 bag snap peas (9g C)

1 apple

2 Ryvita rye crackers (16g C)

36 salted cashews

36 sweet & spicy cashews

Dinner

Chicken (broth) noodle soup (28g C)

1 precooked basil pesto sausage (21g P)

36 Marcona almonds

Snack #4

1 string cheese (8g P)

Soft cheese (Betabel) (7g P, 9g F)

4 macadamia nuts

1/4 bar dark chocolate (10g C)

w/ evening tea

Day 2

Rob

Justen

Breakfast

1 cup cottage cheese (28g P)

1 cup Greek strained yogurt (13g P, 6g C, 18gF)

1 apricot-mango bran mufin (35g C)

1 Cup GoLean high-protein cereal (13g P, 30g C, 1g F)

1/4 cup canned milk (in coffee) 6g P, 9g C, 2g F

25 macadamia nuts

20 macadamia nuts

Snack #1

Builders Bar by Cliff

1 string cheese

12 macadamia nuts

1 ProMax Bar (20g P, 38g C, 8g F)

16 macadamia nuts

Snack #2

Think Thin Bar (add 12 Mac Nuts)

Honey Peanut Balance Bar (add 8 Mac Nuts)

CrossFit Journal - Issue 63.pdf

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