So i have been zoning for a few weeks now and I have lost another 8 pounds or so. I am down to 232. According to the zone calculator my body fat is like 11%. I started the zone as an experiment to see if I saw improvements, and I have mainly in recovery. It is hard to judge everything, because I also got injured during the experiment. I am eating 15 blocks a day, down from 19, and I get hungry depending on what I eat but it is definately manageable. The things I need to work on mostly are body weight exercises and running. I feel like I have a pretty good base of crossfit skills but I cant do HSPU’s, muscle ups, double unders, and I suck at running. I believe these are the skills I am lacking to become a really good crossfitter. I lifts could go up but over all I am pretty strong, so I think I should focus on improving my bw exercises.

So what I am really stuck at is what is the next best step for me.

1. As far as the zone should I up my fat blocks, right now all my macronutrients are balanced?
2. Should I start CFendurance? my goats are all body weight stuff I just dont know what I should tackle first. Is there one that will help with the others more efficiently or should I just pick one and go with it?

CFE has definitely helped my running. Im not a runner. Im just not built for speed..Im more of a middle of the pack jogger…but Ive been doing CFE plus the brandx scaled wods for less than a month and in that time I took a full three minutes off of my 5k PR, and on an extreamly hilly course thats known for slowing people down…I was quite happy with it

Couldnt help you with the zone though, just started looking into it for myself last night…

mastroj - 08 February 2010 09:25 PM

So i have been zoning for a few weeks now and I have lost another 8 pounds or so. I am down to 232. According to the zone calculator my body fat is like 11%. I started the zone as an experiment to see if I saw improvements, and I have mainly in recovery. It is hard to judge everything, because I also got injured during the experiment. I am eating 15 blocks a day, down from 19, and I get hungry depending on what I eat but it is definately manageable. The things I need to work on mostly are body weight exercises and running. I feel like I have a pretty good base of crossfit skills but I cant do HSPU’s, muscle ups, double unders, and I suck at running. I believe these are the skills I am lacking to become a really good crossfitter. I lifts could go up but over all I am pretty strong, so I think I should focus on improving my bw exercises.

So what I am really stuck at is what is the next best step for me.

1. As far as the zone should I up my fat blocks, right now all my macronutrients are balanced?
2. Should I start CFendurance? my goats are all body weight stuff I just dont know what I should tackle first. Is there one that will help with the others more efficiently or should I just pick one and go with it?

For the latter question, I did CFE when my schedule was more… open, and it worked for me, but I did it mainly for proficiency at the rower. With regards to bodyweight exercises, I’m going to regurgitate what you hear in a lot of other threads: throw them into skill work before and/or after WODs. Today, I got my first bar muscle up simply from playing around. I’m going to do the same with HSPU. DUs, I’m just lazy (I’ll admit it), but I did used to do them after WODs, and that helped. I was really focused post WOD and I didn’t like to add more pain, so I always seemed to up my DU numbers.
For running, that’s kinda up to you. If you do CFE for just running, understand that they prescribe CF 4-6 times per week and CFE 2-3 times for one sport, typically 2 intervals and a time trial.

Wish I could answer question 1, but I don’t zone while I’m at school.